Adequate hydration is vital and improves body and brain health, while also promoting healthy skin. During the summer, because we lose a lot of water through sweating, we can become dehydrated much faster than normal. While perspiration keeps us cooler by lowering our body temperature as it evaporates on our skin, that benefit can quickly become a liability.

Summer heat can drain you of 48-64 ounces of fluid per hour, mainly lost through sweating. Even under normal, non-summer conditions, replenishing lost water requires drinking 125 ounces of fluids for men, and 91 ounces of fluids for women each day—including water we get in food—the National Academies of Sciences, Engineering, and Medicine determined in 2004. In the summer, an even greater quantity of fluid consumption is required or we risk dehydration.

The symptoms of dehydration can range from simply being thirsty to experiencing fatigue, dizziness, confusion, or worse. High heat and lack of water can cause internal temperatures to rise, heart rates go up, and blood flow to slow down, which can affect major organs. According to an article published by the University of Arizona College of Medicine, one of the organs affected by reduced blood flow is the brain, which is why people experiencing dehydration begin making poor, possibly life-threatening decisions.

In the extreme heat of summer, it may only take an hour for a person to go from feeling fine to showing symptoms of life threatening dehydration.

Most of us have grown up with the image of people drinking a refreshingly cold refreshment on a hot summer day. It’s become almost a habit to reach for an icy soda or sports drinks to quench our thirst. Those beverages, however, can bring about unpleasant side effects. Most soft drinks and sports drinks contain large amounts of sugar. On a cellular level, sugar can draw water out of cells and into the bloodstream, causing cells to become dehydrated. Once the water from our cells enters the bloodstream, it’s quickly lost as sweat. The only way cells can return to normal is by replenishing the lost water.

It’s not just during the summer that we should strive to stay sufficiently hydrated. Many people suffer from mild, yet chronic, dehydration simply from not drinking enough throughout the day. Chronic dehydration can result in digestive problems, headaches, depression, lack of focus, muscle cramps or weakness, weight gain, and dry skin.

According to the Harvard Medical School, the liquid that best replenishes lost fluids isn’t a sports drink or other advertised beverage—it’s good, old water. Unfortunately, water can often seem a little boring. There is, however, a tasty solution. You can turn water into a sweet and flavorful summertime beverage with SweetLeaf® Water Drops™. Available in six delicious, fruity blends, Water Drops contain no sugars, no calories, and no artificial ingredients, allowing you to keep fully hydrated without experiencing any of the negative side effects of sugary drinks.

This summer, be sure to stay fully hydrated by drinking enough water to replenish your fluids. And remember that you can replenish your fluids deliciously by adding SweetLeaf Water Drops to still or sparkling water for a refreshing, flavorful, and better-for-you beverage.