Description
  • Most adults need about 8-12 cups (64-96 oz) of fluids daily
  • Needs increase during hot weather, exercise, illness, pregnancy, or breastfeeding
  • Drink water regularly throughout the day-don't wait until you feel thirsty
  • Foods such as fruits and vegetables also contribute to hydration.


Signs of Dehydration

Description
  • Thirst
  • Dry mouth or lips
  • Headache
  • Fatigue or dizziness
  • Dark yellow urine or decreased urination
  • Muscle cramps
  • Confusion (more common in severe dehydration)

Heat Exhaustion vs. Heat Stroke

Heat Exhaustion

  • Heavy sweating
  • Weakness or fatigue
  • Nausea
  • Dizziness
  • Cool pale clammy skin
Move to a cool place, loosen clothing, and sip water.

Heat Stroke

  • Body temperature 103°F or higher
  • Hot red dry or damp skin
  • Confusion slurred speech or loss of consciousness
  • Seizures or altered mental status
Call emergency services immediately and cool the person while waiting for help.

Medical Emergency – Call 911

Special Safety Tips

For Children

  • Encourage frequent water intake
  • Offer popsicles or water-rich fruits
  • Keep outdoor play for early morning or late afternoon

For Older Adults

  • Set hydration reminders
  • Dress in loose, light clothing
  • Stay in air-conditioned areas

For Outdoor Workers

  • Acclimate gradually
  • Schedule frequent rest breaks in the shade
  • Wear wide-brimmed hats

REMEMBER:

Water. Shade, and Rest Save Lives!