Everyone knows we, as humans, need water to survive. Though it seems simple, staying hydrated properly can still be confusing. There are many reasons why should be aware of our hydration level, especially during the summer months. Exercise, food and heat can cause us to slip into dehydration before we even know it. Keeping these few tips in mind can help in reducing your chances of dehydration.

• Keep track of how much water you drink. The average person should consume at least 64 ounces of water a day. This also depends on the amount of exercise, the food you eat and the temperature in which you live and exercise in. During the summer months, we can become dehydrated faster than in milder temperatures.

• Drink before you feel dehydrated. Many of us have been dehydrated at one point or another. When you get to the point of feeling extremely thirsty, sick, dizzy or lightheaded, it is too late. We need to continue to drink water before we start showing symptoms of dehydration.

• Pay attention to the foods you are eating and drinking. Foods that are high in sodium can cause dehydration, the same goes for drinks that are high in caffeine or sugar. Coffee, soda, ice tea, salty snacks and foods can aid in dehydration and should be avoided. While foods such as fruit and vegetables can help prevent dehydration.

• Pay attention to your pee. That’s right, your pee. Urine should be anywhere from light yellow to clear. If your urine in a dark or bright yellow, you need to consume more water. Frequency is also a key, if you are not getting up to go to the restroom at least every two hours, you are likely dehydrated.

Keeping these points in mind during the summer months will help keep you hydrated which will in turn reduce fatigue, help prevent muscle soreness and increase your energy levels.