Winter Sports Safety: Signs of Dehydration and How to Avoid It

Dehydration is the excessive loss of fluids from the body. It happens when water lost through sweating, urination, diarrhea, or vomiting is greater than the fluids taken in. A child with severe dehydration must be hospitalized to receive intravenous fluids.

Early signs of dehydration may include:

• Thirst

• Dry or sticky mouth

• Headache

• Muscle cramping

• Irritability

• Extreme fatigue

• Weakness

• Dizziness

Preventing dehydration means…

• Drinking before any activity:
  • 12 ounces of fluid 30 minutes before activity begins

• Drinking during activity:
  • Children under 90 pounds: 5 ounces every 20 minutes
  • Children over 90 pounds: 9 ounces every 20 minutes

• Drinking after activity:
  • Every 20 minutes during the first hour after the activity to make up for fluid loss