We are still in the thick of summer and the heat is on. This is an easy time of year to get dehydrated. You’ll break a sweat just standing outside. Water is important because it helps regulate our temperature, carries nutrients and waste products through the body, fills the spaces inside and outside our cells, acts as a lubricant around joints, part of chemical reactions in our bodies, acts as a solvents for a variety of things in our bodies (minerals, water soluble vitamins, amino acids, glucose), acts as a shock absorber for important parts of our bodies (eyes, spinal cord, amniotic sac in pregnancy) and helps us think better. Water is an essential nutrient. That means we have to consume it because our bodies can’t make it. Besides sweating, we lose water from talking, exhaling, fever, infection, going to the bathroom, living in a dry climate, vomiting and diarrhea. Symptoms of dehydration include headaches, fatigue or sleepiness, difficulty concentrating, confusion, memory issues, tension, anxiety, lower energy, constipation, feeling hungry, darker urine, feeling dizzy or lightheaded and muscle cramps. Water can be flavored but needs to be free of caffeine, carbonation and calories. Even though protein shakes have calories, most of them are water, so that counts towards your hydration. Sugar-free gelatin and popsicles count as water. Ice chips can be a nice way to get water when it’s sultry outside. Infused waters provide some flavor but no calories. Infused waters can be made by simply slicing citrus fruits or veggies, crushing berries, or adding herbs for steeping in your water. Cucumber and mint make a refreshing flavor combination. You can buy water bottles that have a tube down the middle that you can fill with fruits, veggies and herbs to flavor your water. How much is enough water? We start calculating your hydration goal by dividing by 2 what your weight would be if your BMI is 25. More is added if you are outdoors or workout a lot. Keeping a water bottle with you at all times can help you remember to sip enough fluids. Tracking fluids throughout the day is another way to know whether you’ve had enough fluids for the day. Have you sipped enough today?