With the arrival of spring and summer, we’re outside more - working, exercising or simply relaxing by a mountain stream. But also with spring and summer come rising temperatures. As you’ve heard me say before, it’s important to stay hydrated. It’s doubly important to stay hydrated when it gets warmer outside.Water makes up at least two-thirds of the human body. It plays a large part in normal functions, such as lubricating your joints and eyes, keeping your skin healthy by eliminating toxins, and facilitating proper digestion. If you are not replenishing the fluids caused by sweating, you can easily become dehydrated. If you feel thirsty, then you are ALREADY dehydrated.Mild dehydration can easily be treated but if it reaches extreme levels, it can be life-threatening and will require immediate medical attention. Symptoms of mild dehydration include a dry mouth, tiredness, dry skin, a headache and muscle cramps. Symptoms of severe dehydration include extreme thirst, a rapid heartbeat, a fever, little or no urination and urine that is a darker color than normal.Whether it is mild, moderate, or severe dehydration, the lost liquids in your body must be immediately replaced. If you start to develop severe diarrhea with or without vomiting, fever, moderate diarrhea for 24 hours, bloody stool, or you can't drink any liquids, you must seek medical attention as soon as possible.To help prevent dehydration, drink water throughout the day. If you are exercising or doing any physical activity outside when the temperatures are high, keep a water bottle with you. Parents, this is especially important for children who are more prone to dehydration than you. Kids’ bodies are composed of 70 percent water so they are more vulnerable. If they are enrolled in a summer camp, make sure you send a water bottle with them and remind them to continue refilling it!I continue to mention water as the beverage of choice to stay hydrated. That’s because commercial sports drinks will not work! Sure, you might have seen the commercials with professional athletes guzzling sports drinks after a hard game, but keep in mind that these drink manufacturers are paying a lot of money to get their brand out in front of everybody. The truth is these sports drinks are made up of ingredients that will not hydrate, they may just do the opposite. Typical sports drinks contain high-fructose corn syrup and are loaded with sugar and artificial ingredients. The same can be said for fruit juices targeted toward kids, they are loaded with sugar.For those of you who say ‘I don’t like water,’ there are options. Put fruit in your water, not a powdered form of fruit, but actual fruit. Lemon, lime, orange, strawberries are all good choices. Cucumbers also make a good add into water. You can also eat celery, cucumbers, watermelon, which contain a healthy amount of water.No one can determine whether you are dehydrated other than … YOU. Pay attention to your body. If you are already thirsty or have been sweating tremendously, you have to replenish your fluids immediately.