💧 HYDRATION AND SWEAT
PAGE 1 OF 5 — WHY YOU SWEAT
BODY AC
SWEAT IS YOUR COOLING SYSTEM
When you run, dance, or play sport, your muscles produce heat. If your core temperature kept climbing, you would overheat. Sweat glands release water onto your skin. As that water evaporates into the air, it carries heat away from your body. Sweating is like your body's air conditioning. On hot days or during hard exercise, you sweat more. That is normal and healthy, as long as you replace the fluid you lose.
🌡️ TEMP
Evaporating sweat cools the skin, which helps lower your core body temperature during exercise.
COOL!
SWEAT GLANDS
💦 Millions across your skin
🌬️ Evaporation pulls heat away
🌬️ Evaporation pulls heat away
HARD PLAY
🏃 More work means more sweat
☀️ Heat and humidity increase it
☀️ Heat and humidity increase it
PAGE 2 OF 5 — WATER ON THE MOVE
INSIDE YOU
FLUID FUELS EVERY CELL
Your body is mostly water. Blood, which is mostly water, carries oxygen and sugar to muscles. Water also cushions joints and helps organs work smoothly. When you sweat heavily, you lose fluid from your blood volume. Less fluid means your heart must pump harder to move blood. Muscles cramp more easily when dehydrated. Even your brain needs water to think clearly and react fast during games.
🧠 BRAIN
Even mild dehydration can make it harder to concentrate and coordinate during sport.
FLOW!
BLOOD
🩸 Watery blood carries oxygen
💪 Muscles need steady supply
💪 Muscles need steady supply
JOINTS
💧 Fluid cushions movement
🏃 Less water means more strain
🏃 Less water means more strain
THINK
🧠 Brain cells need hydration
⚡ Dehydration slows reactions
⚡ Dehydration slows reactions
PAGE 3 OF 5 — SIGNS OF LOW WATER
DRY MOUTH
👄 First warning to drink up
🥤 Sip before you feel awful
🥤 Sip before you feel awful
CHECK
🟡 Dark urine means drink more
😵 Dizziness needs water and shade
😵 Dizziness needs water and shade
THIRSTY CLUES
LISTEN TO YOUR BODY
Thirst is an obvious signal, but do not wait until you are parched. Early signs of dehydration include dry mouth, dark yellow urine, headache, dizziness, and feeling tired or grumpy. During long games you might not notice how much you sweat. Check urine colour: pale yellow usually means well hydrated. Coaches often schedule drink breaks because kids forget to sip when having fun.
🚽 CHECK
Pale yellow urine is a simple clue that you are drinking enough fluid.
CLUES!
PAGE 4 OF 5 — DRINK SMART
HYDRATION PLAN
SIP BEFORE, DURING, AFTER
Hydration is a habit, not a one-time gulp. Drink water through the day, not only at practice. Before exercise, sip steadily so you start well topped up. During activity, take small drinks every fifteen to twenty minutes if you can. Afterward, replace what you sweated out. Plain water is best for most kids' activities. Sports drinks can help very long, sweaty sessions, but sugary drinks are not needed for a short playground game.
🥤 PLAN
Sipping small amounts often beats chugging a litre right before running.
SIP!
BEFORE
💧 Drink through the school day
🏃 Arrive at sport hydrated
🏃 Arrive at sport hydrated
DURING
⏱️ Small sips on breaks
🌡️ More on hot humid days
🌡️ More on hot humid days
AFTER
🔄 Replace sweat losses
🍉 Fruit also adds water
🍉 Fruit also adds water
PAGE 5 OF 5 — STAY IN THE GAME
WATER WINS
HYDRATION IS PERFORMANCE
Sweat protects you from overheating. Water keeps your brain sharp and muscles firing. Drink regularly, watch your body's clues, and take breaks in the shade on scorching days. Hydrated athletes run faster, think clearer, and recover better. Treat your water bottle like sports gear you never leave behind.
HYDRATE!
GEAR UP
🥤 Carry a bottle everywhere
☀️ Extra sips on hot days
☀️ Extra sips on hot days
REMEMBER
💪 KEY FACTS
Sweat cools your body through evaporation. Losing too much water hurts muscles and brain work. Sip before, during, and after activity to stay safe and strong.
💦 Sweat is your cooling system
🧠 Water fuels brain and muscles
🥤 Sip often, do not wait for thirst
🧠 Water fuels brain and muscles
🥤 Sip often, do not wait for thirst
🧠 QUIZ TIME!
HYDRATION AND SWEAT · 5 QUESTIONS
QUESTION 01
Why does your body sweat during exercise?
QUESTION 02
What happens when you lose too much sweat without drinking?
QUESTION 03
Which is an early sign you need more water?
QUESTION 04
When should you drink water for sport?
QUESTION 05
Is sweating during hard play normal?
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