As we head into warmer weather, it's a good idea to have water on your mind. Keeping the body hydrated is important any time of year, but since your body can't store up extra water for times of need, it's particularly important to be vigilant in hot, humid weather when dehydration can creep up on you. Signs of mild dehydration include fatigue, headaches, dizziness, weakness and cramping muscles.

Fluid needs depend on a number of factors. Most adults lose about 10 cups of water on a typical day. During hot weather or periods of physical activity (even when you don't sweat) it's even more. You may think you can rely on thirst to remind you to drink more. But if you're thirsty you've waited too long. Thirst is one of the first symptoms of dehydration. If you are making trips to the bathroom every two to four hours you are probably getting the fluid you need.

Although juice, milk, foods that are liquid at room temperature (Jello, sherbert, ice cream) and most fruits and vegetables provide fluids, water is still the best choice for staying hydrated because it is absorbed faster than any other beverage and it's calorie-free.

• Drink before, during and after any physical activity.
• Drink four to eight ounces of water every 15 minutes while exercising.
• Use water bottles to keep water handy and visible at work and at home.
• Eat at least five servings of fruits and vegetables a day.
• Choose foods high in water content. These include cooked cereal (85% water), pasta (65% water) and fish and seafood (60%-85% water).
• Drink seltzer, club soda or sparkling water instead of alcoholic drinks. If you choose to drink beer, wine or hard liquor, alternate each drink with water.
• Caffeinated drinks (coffee, tea, soft drinks) dehydrate your body by increasing water lost through urine. Whenever possible, choose the decaffeinated variety or pour your coffee, tea and diet drinks over lots of ice to offset the dehydrating effects of the caffeine.

Don't fall for the advertisers who tell you so-called "sports drinks" are necessary to replace the sodium and potassium lost from sweating. Most people get enough of these nutrients from food. Besides, these commercial nutrient replacement drinks provide so many sugar calories they can offset the calorie burning effects of your workout.

Enjoy the warm weather but don't let dehydration creep up on you. I wouldn't want you to turn into a prune.