We’re always being told to drink more water, but do you really know why? Our body’s cells, organs, and tissues need to be hydrated in order to function. Water has an incredible number of roles: It controls temperature, removes wastes, lubricates joints, and transports nutrients. The balance between electrolytes and water also determines how well other organ systems function. So, contrary to what you might think, water is not just important for hydration.

Dehydration, which can be caused simply by a hard, sweaty workout, can lead to a host of issues including dizziness, fainting, fever, heart palpitations, decreased urination, increased heart rate, decreased blood pressure, and a swollen tongue. (Note: If you are experiencing these signs, cool off any way you can and begin to slowly increase your water intake.)

Another unfortunate manifestation of inadequate water intake is dry, wrinkled skin. As we age, our bodies’ tissues cannot retain water as well as they did when we were younger, thus our skin loses the ability to repair itself. But by drinking at least eight 12-ounce glasses of water daily, you will hydrate your body and lessen the appearance of dry, wrinkled skin.

If you find it hard to remember to guzzle water all day, try keeping a reusable water bottle on hand (try glass or stainless steel to avoid the damaging chemicals in plastic bottles). You can also add a couple slices of lemon, lime, or cucumber to give your water a healthy kick. There are even flavor-infusing water bottles that allow you to add fruit and other ingredients for a twist on your hydration. Pro tip: Set a reminder on your phone or computer to drink up!

These three smoothies will help keep you hydrated and glowing.

COOL AS A CUCUMBER SMOOTHIE

MAKES 1 SERVING

You could try to balance slippery cucumber slices on your eyes or you could mix up this delicious, hydrating smoothie that fights signs of aging! In addition to fiber-rich cucumber, this smoothie blends in cantaloupe–loaded with vitamins A and C, which promote skin cell turnover and contribute to collagen formation, giving skin elasticity and youthful plumpness. Cucumber and cantaloupe are also high in potassium, which is critical for hydration, as is the coconut water, which adds a tropical kick.

Ingredients:

1 medium cucumber, peeled, seeded, and chopped*

1 cup coconut water

1/2 cup chopped cantaloupe

1/2 cup chopped papaya

1 small lemon, peeled, quartered, and seeded

Several ice cubes

Directions: 

In a blender, combine the cucumber, coconut water, cantaloupe, papaya, lemon, and ice cubes. Blend until the desired consistency is reached. Serve ice cold.

*For best results, chill all ingredients before preparing.

Per serving: 143 calories, 1 g fat (0 g saturated fat), 35 g carbohydrates, 26 g sugar, 69 mg sodium, 5 g fiber, 4 g protein

THE BRAZILIAN FACE-LIFT

MAKES 1 SERVING

This powerful skin booster combines kale and blueberries, which are both loaded with antioxidants that help prevent free radical damage and increase collagen production. The secret ingredient here is Brazil nuts–they contain the superstar ingredient selenium (which improves skin’s elasticity), plus omega-3 fatty acids and vitamin E (which help to maintain skin’s moisture) and copper (which helps melanin production). We’ll drink to that!

Ingredients:

1 cup coconut water

1 cup chopped kale

1 cup fresh or frozen blueberries

1 orange, peeled

2 Brazil nuts

Directions:

In a blender, combine the coconut water, kale, blueberries, orange, and Brazil nuts. Blend until the desired consistency is reached. Drink up!

Per serving: 291 calories, 7 g fat (1.5 g saturated fat), 57 g carbohydrates, 37 g sugar, 72 mg sodium, 9 g fiber, 7 g protein

ISLAND TIME SHIFTER

MAKES 1 SERVING

This incredibly delicious smoothie is like a tropical Rx for your skin. The mango and strawberries are loaded with vitamins A, C, and E, and avocado is a healthy fat that absorbs vitamins A and E, keeping skin soft and wrinkle free. Almonds add extra fiber and a little crunch for a totally satisfying sip. Frozen fruit is a great way to enjoy out-of-season produce all year long! Bonus: It makes smoothies thick and ice cold (read: extra refreshing and filling).

Ingredients: 

1 cup fresh or frozen strawberries

1 cup fresh or frozen chopped mango

1 avocado

1/2 cup unsweetened coconut milk

2 tablespoons shredded unsweetened coconut, divided

10 almonds

Directions: 

1. In a blender, combine the strawberries, mango, avocado, coconut milk, 1 tablespoon of the coconut, and the almonds. Blend until the desired consistency is reached.

2. Sprinkle the remaining 1 tablespoon shredded coconut on top of the smoothie and enjoy!

Per serving: 487 calories, 27 g fat (8 g saturated fat), 65 g carbohydrates, 40 g sugar, 21 mg sodium, 18 g fiber, 8 g protein