We’ve all heard that magic number: Eight cups of water a day to stay healthy and hydrated.

But in reality, most of us simply don’t drink enough water. With all the activities at a summer camp in hot weather, dehydration can become a true health hazard.

Canadian dietitians recommend adult women drink eight to nine cups (2.2 L) of water and other fluids a day, while men should drink up to 12 cups (2.9 L) and children at least eight (2 L).
However, these needs vary depending on body size, climate, age, and so on. And summer time heat and humidity only intensify our need for water, so increasing our consumption when we’re enjoying outdoor activities and exercise is vitally important.

During hot weather, it’s good to be on the lookout for signs of dehydration. If you feel thirsty, that’s a sign you’re already slightly dehydrated; however, some of the first signs are headaches, fatigue, dry mouth and dizziness.

A good rule of thumb to make sure you’re drinking enough water is to have each member of the family have a clean, filled water bottle along with them whenever they go out.