Dehydration is a killer of houseplants, skin cells, and summer fun. It can sneak up on you when the days become sunnier, longer, and hotter. With increased time outside and summer activity at an all-time high, the equation for dehydration — and more seriously, heat exhaustion and heat stroke — is very real. Here's how to stay safe this summer.

How Much Should You Drink

This will vary person to person, but according to The Mayo Clinic, the average adult male needs about 125 fluid ounces (3.7 L) per day, and the average adult female needs about 91 oz (2.7 L). A recent CDC study found that 43% of American adults drink fewer than 4 cups of water a day — which means most of us have some catching up to do. A simple trick: a gallon jug holds 128 ounces, almost perfectly matching the needs of the average male, and can serve as a great daily visual reminder to get your fluids in.

What To Drink

Close to 100 ounces of plain water might be hard to stomach for some, so consider these alternatives:

• Skim Milk. Sounds odd, but this beverage does an excellent job of hydrating your body quickly. The small amounts of fat, sugar, and protein help your body absorb more nutrients and retain moisture.
• Eat your water. Snacking on foods with high water content is an easy way to stay hydrated. Think watermelon, celery, cucumber, and strawberries — all healthy, vitamin-packed, and surprisingly effective.
• Coconut Water. This one has water right in the name. Coconut water can actually hydrate your body more effectively than regular water — pricier, but also tastier, and a go-to for many active people.
• Hydration Multipliers. Similar to powdered electrolytes, these can be mixed into a glass of water and hydrate your body as effectively as multiple glasses of plain water. With great flavors, they're an easy win for kids and adults alike.

When To Drink

Some days start with the best intentions and then life happens — and suddenly you're 80 ounces behind right before bed. Building habitual water consumption into your day is your best friend during the hotter months:

• As soon as you wake up. This kickstarts your organs and digestive system for the day.
• Before every meal. Drinking near mealtimes helps regulate hunger — often when you feel extremely hungry, part of that sensation is actually dehydration.
• Before and after exercise. As soon as you begin to sweat, you are losing precious hydration. This includes outdoor gardening, walking, and even swimming — just because you don't feel yourself sweating doesn't mean you aren't losing water.

Dangerous Signs To Be Aware Of

Dehydration — dry mouth, infrequent urination, dizziness, and confusion.

Heat Exhaustion — cold, pale, and clammy skin even in hot conditions, along with nausea, vomiting, or cramps. Move to a shady, cool location, sip water, and take a cool bath or shower.

Heat Stroke — confusion, body temperature over 103 degrees, dizziness, headache, and a quickened pulse. Call 911 immediately if you or someone you know is experiencing these symptoms.

Be safe in the sun this summer. Remembering to drink your liquids is the first step in fighting dehydration. Continue to check back to the Kratos Gas & Power blog for helpful lifestyle tips!