Tips for staying hydrated:

• Drink some water first thing in the morning.
• Carry water with you throughout the day and choose water instead of sodas or fruit drinks.
• Stop by the school water fountain regularly between classes.
• Drink water before, during and after exercise or outside play.
• Eat plenty of fruits and vegetables.
• Drink a glass of water with each meal.

“Sometimes we don’t recognize when we’re thirsty, or we may mistake thirst for hunger. That can lead to excessive snacking, when what our body is really craving is a big glass of water.”

Lori Mooney, RD, LD, a dietitian for the Center for Healthy Weight & Nutrition at Nationwide Children’s Hospital

Did you know that water makes up, on average, about 60 percent of your body weight? Every part of your body depends on water to function properly. Water carries nutrients to your cells, flushes toxins out of your organs and helps keep your body cool.

That’s why it’s so important to stay hydrated, but many kids don’t drink as much water as they should. It can be difficult to drink enough water during the school day when classes are underway. In summer, the heat, combined with outdoor play, can quickly lead to dehydration.

Dehydration is very serious and can result in hospitalization. Even mild dehydration can lead to a lack of energy and make you feel tired. It can also cause you to eat too much. “Sometimes we don't recognize when we’re thirsty, or we may mistake thirst for hunger,” said Lori Mooney, RD, LD, a dietitian with the Center for Healthy Weight & Nutrition at Nationwide Children’s Hospital. “That can lead to excessive snacking, when what our body is really craving is a big glass of water.”

What’s more, many people make the mistake of choosing soda or sugary drinks instead of water. These drinks contain a lot of sugar that your body doesn’t need. Some of them also contain caffeine, which causes your body to get rid of fluids. Caffeine is a diuretic, which means it can cause you to have to urinate, or go to the bathroom.

Experts from the Center for Healthy Weight and Nutrition at Nationwide Children’s Hospital provided the information for this column.