The human body is made up of 60-70 percent water. So when summer hits you need more than the typical eight glasses of at least eight ounces of water each day – especially if temps hit limits that cause instant sweating. If you are an active summer athlete, even mild dehydration can compromise health and performance.

Water is for More Than Survival

Water plays a role in almost every function of the body, including blood flow, healthy skin and right down to keeping our eyes hydrated and blinking properly, according to Wendy Bazilian, DrPH, RD and author of The SuperFoodsRx Diet. She says, "Water is our most important nutrient."

But beyond basic functions, the body also uses water to maintain overall health and balance. Even mild dehydration can compromise health and reduce the effectiveness of a workout, especially on peak heat days.

Top Reasons Proper Hydration is Must

Assists with weight loss: Metabolic rates increase by 30 percent after drinking 17 ounces of water, according to a study by Michael Boschmann, MD, and colleagues from Berlin's Franz-Volhard Clinical Research Center. Researchers estimated that if a person increases water consumption by 51 ounces a day, they would burn an extra 17,400 calories per year, according to Men's Fitness.

In addition, associate professor at Virginia Tech Dr. Brenda Davy completed a study that revealed people who drank water before a meal consumed an average of 75 fewer calories in that meal.

Better workout results: If you are not seeing significant results after regular workouts, you may need more water. Muscles are approximately 80 percent water. Dehydration diminishes blood flow to the brain, as well as delivery of nutrients to muscles, and slows down recovery. Without proper  hydration, performance drops and you won't see results, according to the American Council on Exercise.

Increased mental clarity: When dehydrated, you also experience increased tiredness, reduced alertness and impaired short-term memory. Even mild dehydration (1-2 percent) can impair cognitive performance significantly, including the ability to perform mental tasks or think through problems/strategies, according to Bazilian.

Overall physical appearance: Want to glow? Drink water! Keeping hydrated improves dry skin, cracked lips and wrinkles, and preserves the skin's elasticity and tone. The body also uses water to produce saliva, which helps prevent tooth decay.

Water Requirements for Proper Hydration

The Beverage Institute For Health & Wellness created a hydration calculator to help determine daily water needs based upon your age, weight, health, environment and activity level. If you're physically active, living in a hot or dry climate or taking workout supplements such as Creatine, take precautions to consume extra water.

Keep in mind that not all hydration needs to come from water. Up to 20 percent of a person's daily intake can come from food sources such as soup, watermelon, spinach, tomatoes and more. You can also check into a variety of sports drinks and see what might be a good fit.