Play it safe at Two-A-Day practices by packing a cooler with water bottles and fresh fruit.

 

Freeze a water bottle and keep it in a cooler to keep the food and fruit cool!

  1. 1. The body is about 60 percent water.
  2. 2. If you are thirsty, you are already dehydrated—drink up!
  3. 3. Active boys need to drink about 2 to 3 liters of water a day. This is a minimum of 64 ounces a day.
  4. 4. Active girls need to drink about 1 to 2 liters of water a day. This is a minimum of 32 ounces a day.
  5. 5. During practices, sip on 6 to 8 ounces of water every 15 minutes.
  6. 6. Sweating is the way a body cools itself. It is important to sweat to stay cool.
  7. 7. Wear a shirt that wicks to absorb the sweat. If sweat rolls off the body it does not cool it.
  8. 8. Fruit that contain a high percentage of water are watermelon, oranges, and peaches.
  9. 9. Vegetables that have a lot of water are lettuce, cucumbers, and celery.
  10. 10. Add more fluids by eating fruit and vegetables that contain water.

By Sue A. James