Summer certainly has its alluring aspects, such as longer days and warmer weather. Unfortunately, the summer months can also bring along heat waves, and with them an increased risk of dehydration. The good news is that you can remain properly hydrated by following some simple guidelines.

Watch for the Signs: There are a number of red flags that your body is becoming dehydrated, including headaches, fatigue and a flushed complexion. Some people may feel either irritable or tired, and others might start to vomit if they become especially dehydrated.

Eight is Not Enough: You’ve doubtlessly heard that you should try to drink eight glasses of water per day. During hot and humid days, however, eight simply won’t make the cut. The right number will depend on several factors, such as age and activity levels.

Know Your Risks: Some groups are at more risk of dehydration than others. Infants and small children, for example, experience dehydration symptoms faster than their older counterparts. In contrast, elderly adults often have a diminished sense of thirst. Because of this, they might be slow to realize that they are becoming dehydrated.

Water From Food: Did you know that you can hydrate yourself from eating certain foods? Items such melons, lettuce, grapes and berries all have a relatively high water content.

Don’t Wait Until You’re Thirsty: During the summer season, it would be a mistake to wait until you’re thirsty to start chugging water. If possible, try to consume a steady diet of fluids during the day.

Exercise with Caution: Even under fairly mild conditions, hydration is a key part of exercise. In the humid summer weather, it becomes even more important. Well before you start working out – four hours, in fact, – be sure to drink a cup of water. When you start your exercise routine, be mindful to have another half cup at ten to fifteen minute intervals. Finally, drink even more water after you wrap up your workout.