💧 Part 1: Water and Your Body

1. What percentage of your body is made up of water?

30%

50%

60%

80%

2. Which of these are signs of dehydration? (Select all that apply)

Headache

Dark yellow urine

Feeling tired

Dry mouth

Increased energy

3. How much water should a teenager drink per day?

1-2 glasses

6-8 glasses

10-12 glasses

As much as possible

4. Fill in the blanks: Water helps transport _________ around your body and removes _________ through your kidneys.

Water helps transport _________________ around your body and removes _________________ through your kidneys.

🏃‍♂️ Part 2: Hydration and Physical Activity

5. When should you drink water during exercise?

Only when you feel thirsty

Before, during and after exercise

Only after you finish exercising

Only if it's a hot day

6. Explain why staying hydrated is especially important during sports and physical activity.

7. List three good sources of hydration besides plain water:

1. _________________________________

2. _________________________________

3. _________________________________

8. Which drinks should you limit or avoid for good hydration?

Soft drinks/fizzy drinks

Energy drinks

Milk

Sports drinks (when not exercising)

Fresh fruit juice

📋 Part 3: Personal Hydration Plan

9. Create a daily hydration plan for yourself. Include when and what you will drink throughout a typical school day.

Morning (6:00am - 9:00am):

School time (9:00am - 3:00pm):

After school/sports (3:00pm - 6:00pm):

Evening (6:00pm - bedtime):

10. Reflection: What is one change you could make to improve your daily hydration habits?

Hydration and Health Essentials

Hydration and Health Essentials

💧 Part 1: Water and Your Body

🏃‍♂️ Part 2: Hydration and Physical Activity

📋 Part 3: Personal Hydration Plan

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