The temperature may be dropping, but your hydration needs aren’t.

As the cool winds of fall blow in, the heat and sun of summer are no longer natural reminders to drink up. But in cold weather, our bodies still need plenty of water throughout the day to perform at their best. It just takes an extra effort and creative reminders to make sure our kids and families get enough water.

While the recommendations vary, many experts suggest that we should shoot for 64 ounces of total beverages, including drinking water, a day (8 cups x 8 times a day). There are a variety of beverages and foods that contribute to the total day’s fluid intake.

“Most people don’t get enough fluids and may be dehydrated without even knowing it,” says Dr. Antonia Demas, director of the Food Studies Institute and a member of the PepsiCo Blue Ribbon Advisory Board. “It’s one of the most overlooked causes of ill health,” she says. Dehydration leads to headaches, muscle cramps and fatigue. The very young and the elderly are especially at risk of not getting enough to drink.

Since our bodies are mostly made up of water (75 percent), it’s important to replace fluids lost daily through normal functions. Even more water is required for those who are avid exercisers or women who are pregnant or breastfeeding.

Lots of fruits and vegetables are mainly water, so Demas advocates eating plenty throughout the day. The vitamins, minerals and fiber are additional benefits of such foods.

Remember, even though the temperature is going down, it’s bottoms up for drinking refreshing water.