Try to drink at least 72 to 80 ounces of water per day, more when it's hot and you're exercising.

I’m sure you’ve heard that water is important. But do you drink enough?

As you read this column, about 75 percent of Americans are dehydrated. Are you one of them? If so, go drink some water!

With summer right around the corner and hot, hot temperatures just a few months away, getting enough water could not be more important.

What does water do for your body?

1. Eases joint pain, protects your spine and detoxifies. Water is in every cell, tissue and organ in our body.

2. Gives you more energy! Lack of water is a major trigger for tiredness during the day.

3. Helps prevent and ease headaches.

4. Reduces disease risk, including heart and kidney, bladder cancer, stroke and type 2 diabetes.

5. Improves circulation.

But how does water affect your weight and appearance?

6. Increases metabolism. Mild dehydration can slow down your metabolism by as much as 3 percent. If you’re trying to lose weight, staying hydrated will help keep you burning calories all day long.

7. Improves muscle tone. In addition to making your muscles look great, water also prevents skin from sagging and gives a radiant complexion.

8. Decreases hunger. Many people mistake hunger for thirst, leading to extra eating.

Don’t like the taste of water? Some of us just don’t; it happens! Here are some suggestions to add a little flavor that will help you reach your goals:

9. Keep a pitcher of water in the fridge. Add lemon, lime or orange slices the night before and let soak. You can also add fresh mint leaves or sliced cucumber to the water right before drinking. And keep it in the fridge! Cold water is much tastier than room temperature.

OK, OK, but how much water is truly enough?

10. The golden rule is a minimum of 64 ounces per day (that’s 8 cups!), but I fully encourage 72 to 80 ounces per day for everyone. If you are overweight, add an additional cup for every 25 pounds of extra weight you want to take off.

There are also times when you need extra water: during exercise or hot weather, when you’re running a fever, or if you have diarrhea or vomiting. Try to add at least 4 ounces of water for every 15 minutes of high intensity activity you complete, and get some extra water beforehand, too! It’s just plain good for you.

Lauren Cass Lane, RD, LD, HFS, is a consultant at Metabolic Research Center, 1420 Wakarusa Drive. Looking for a personalized approach to weight loss? Metabolic Research Center offers one-on-one supervision, classes and lifestyle management to help individuals learn to lead healthier lifestyles. For more info, call 785-843-5600 or visit emetabolic.com.