You probably don't need the reminder to stay hydrated during the heat of the summer but remaining hydrated does more than just protect you from these hot summer days.

Dr. Jim LaValle is the author of 'Cracking the Metabolic Code' and is the clinical director of the Pro Football Hall of Fame Performance Health Program. He explains water is vital to kidney function and filtering.

Dr. LaValle says there are varying schools of thought on how much water we should be drinking. He a quart, half a gallon, a gallon, or a quart are fine as long as you drinking enough water to fit your lifestyle.

Like the dairy case, the selections for water have evolved a lot with technology and research however, Dr. LaValle is not a fan of all the options there are out there. He is a big proponent of filtered water if you can. 

If you are going to use drinks like Gatorade, Powerade, and others, he recommends going with the zero sugar options because our bodies don't need that much sugar.