-Fruits are an excellent source for water. Watermelon is 90% water, so it ranks highest on the list. Oranges, grapefruit, and melons like cantaloupe and honeydew are also strong contenders.
-Vegetables, though not as full of water as fruit, can also provide a nutrient-rich water source. Stick with celery, cucumbers, tomatoes, green peppers, and Romaine lettuce.
-There are plenty of hidden sources of water in your diet, says White. If you want to tap into these foods, reach for oatmeal, yogurt, soup, and smoothies.
-Besides guzzling water, milk is a top choice to refuel. Juices and sports drinks are also hydrating -- you can lower the sugar content by diluting them with water.
-If you don't like the taste of plain water, White suggests adding lemon to it. Or test out your own concoction, like sparkling water with raspberries with a sprig of mint.
-You should make sure that you are getting adequate hydration throughout the day. The American Academy of Pediatrics recommends that children drink plenty of fluids before starting any exercise and continue to drink during physical activity.
-During exercise, the AAP suggests drinking about 3-8 ounces of water every 20 minutes for children 9-12 and about 34-50 ounces per hour for adolescent boys and girls.
-Athletes need to take precautions to avoid dehydration. White recommends drinking 16 ounces one hour prior to exercise, 4-8 ounces every 15 minutes during exercise, and another 16 ounces an hour after exercise. The amounts can vary depending on your personal response, heat index, and the type of activity.
-THE LITTLE MERMAID❤
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