If your 15-year-old is on a sports team, doing marching band, or even just walking home from school in the sun—they need extra. A general rule is to drink 4 to 8 ounces every 15–20 minutes of activity. That’s about half a water bottle per half hour.
Also, watch out for hot days or when they’re sick with a cold or stomach bug. Those are hydration emergencies. A fever or diarrhea can drain their tank fast, and they need to sip more than usual.
And let’s not forget the morning wake-up call. Their body just went 8+ hours without water while sleeping. That first glass of water is like hitting the "refresh" button on a slow computer. It helps them actually wake up.
How to Know If They’re Getting Enough?
Forget the math. The easiest test is the pee test. If their urine is pale yellow (like lemonade), they’re hydrated. If it’s dark yellow or the color of apple juice, they need to drink up. Sorry for the TMI, but it works.
Another sign: dry lips, headaches, or tired eyes. If they complain about a headache in the middle of homework, hand them a glass of water before any painkillers. You’d be surprised how often it’s just thirst in disguise.
And if they stop in the middle of a video game to stare at the ceiling—yeah, that’s a dehydration brain freeze. Grab the water bottle.
B Fit B Hydrated - The Braden Aboud Memorial Foundation
