When temperatures rise, so does your need for water. The average adult loses about 21⁄2 quarts of water daily and even more when the weather warms up. Water is a necessary part of your diet because it boosts metabolism, eliminates waste and transports nutrients throughout your body. It even improves the appearance of you skin (an added bonus).

Since water helps move glucose from your blood to your cells, those with diabetes have an increased risk of dehydration and must be especially careful about staying hydrated. Those with eating disorders are also likely to be dehydrated due to reduced fluid intake, purging and abusing diuretics it can lead to serious illness such as seizures, kidney complications, brain damage and heart failure.

So, how do you know you’re dehydrated? Some signs include fatigue, fast breathing, increased heart rate, dry mouth and eyes, dark urine and more commonly, thirst.

During the warm summer days, keep cool by hydrating in creative ways. Try adding fruits, like citrus or berries to your water. Or you can create refreshing combinations like pineapple and ginger, cucumber and mint or grapefruit and basil. This summer, choose to be cool, stay hydrated.