Water makes up about two-thirds the weight of the human body. It helps cells function, provides lubrication for the joints and saliva for digestion. It also helps reduce excess body heat through perspiration. The body gets 80 percent of fluid from drinks. The remainder comes from the liquid found in foods. Although the amount of fluid we need varies, researchers say, on average, an adult male needs about 3.7 liters (nearly 4 quarts) of fluid a day and an adult female about 2.7 liters (almost 3 quarts) a day.

If we don’t get enough fluid, the body becomes dehydrated. Mild signs of dehydration include: dry mouth and lips, thirst, sleepiness, reduced urine output, lack of tears when crying, headache, muscle weakness and dizziness. More severe dehydration causes serious thirst, confusion, problems with attention and memory, inability to sweat, sunken eyes and low blood pressure. In serious cases, dehydration can lead to a rapid heartbeat, fever, nausea, unconsciousness and death.

The Best Drinks

In the summer, hydration is especially important to replace fluid lost in sweat. Debra Boutin, M.S., R.D., Registered Dietitian with Bastyr University, says water is the best choice because it provides the fluid the body needs with no additional calories. People who don’t like the taste of plain water can add a splash of fruit or herb (like mint) to add flavor. Citrus fruit juice can be poured into water to give flavor but adds extra calories. Vegetable-based juices are also good flavor-enhancers for water and have fewer calories. Another alternative is calorie-free carbonated water. For some people, these are a great alternative to colas and other sugar-laden carbonated beverages.

Summer parties are often celebrated with alcoholic beverages. However, Boutin cautions against over-consumption of these drinks. Alcohol dehydrates the body. So have at least one glass of water for every alcoholic drink. Try wine spritzers, made from carbonated water on ice with a small amount of wine.

Boutin recommends staying away from processed drinks and beverages containing a lot of sugar. Iced flavored coffees are very popular in the summer. But these drinks have caffeine, which also dehydrates the body, and can be very high in calories.

Here are two of Boutin's picks for refreshing summer drinks:

Summer Spas - Fill a pitcher with carbonated water. Add orange slices, lime slices, a squeeze of lemon and a cucumber. Place crushed mint in the mix for a "cool" flavor and stir.

Low-Cal "Sweet" Tea - Steep herbal tea and pour over ice with mint leaves. Add berry flavored carbonated water and stir.

AUDIENCE INQUIRY

For general information on health summer drinks:

American Dietetic Association, http://www.eatright.org