Headed to the Headwaters Country Jam? Working outside this week? It's going to be a hot one, so drink a lot of water!

5 Signs You May Be Dehydrated

1. A dry mouth doesn’t automatically mean danger, but thirst is your body’s way of reminding you to reach for your water bottle when you’re on your way to becoming dehydrated, so don’t ignore the obvious. According to the Institute of Medicine, men should take in approximately three liters (about 13 cups) of liquid a day—but that’s just a baseline. If it’s hot and humid weather, you’ll need to fill up on more fluid. If you feel thirsty, dehydration has already set in.

2. If you feel a rush of lightheadedness when you stand up quickly after sitting, it’s a good sign that your body’s low on H20. Dizziness is caused by a decrease in blood flow to the brain. And when there’s not enough water in your blood, blood volume and pressure both drop.

3. Is your heart racing? When dehydration decreases the volume of blood in your body, your heart speeds up as it attempts to pump out the same amount of blood it would if you were properly hydrated. (In other words, when you’re dehydrated, your heart's hard at work maintaining your blood pressure.)

4. Ever notice that you get more muscle cramps during the summer months? Your body’s flushing out electrolytes likes sodium and potassium. Electrolytes are essential to proper muscle and nerve function, and when they’re off balance, it’s easy to end up with cramp or muscle spasm after exercise.

5. If this all sound too scientific…try this. One of the easiest ways to tell if you’re dehydrated: take a peek at your pee before you flush. If you’re properly hydrated, your urine will be clear or very light yellow. But when you’re dehydrated, it’s dark yellow.

Enjoy Headwaters Country Jam. Don’t drink too much beer during the heat of the day. Drink LOTS and LOTS of water!