Most people do not drink enough water. If you did not already know, staying hydrated is VERY important. Being hydrated helps to increase your energy levels, improve your digestion, and support your body to function more efficiently.

Considering that the human body is made up of on average of 70% water, keeping hydrated is essential for good health and nutrition. Every space in our body is occupied by fluid, intracellular and extracellular water accounts for the body’s total water content. Intracellular water is found within the cells. Extracellular water includes blood plasma, intestinal water, cerebrospinal fluid, and fluid found in the joints.

Water is an essential nutrient for life. Water is involved in every function of the body including:

·         Transports nutrients and oxygen into cells

·         Moisturises the air in lungs

·         Helps with metabolism

·         Protects vital organs

·         Helps our organs to absorb nutrients better

·         Regulates body temperature

·         Detoxifies

·         Protects and moisturizes our joints

Therefore, water must be continually replaced. Drinking, eating fruit and vegetables, and consuming juice and decaffeinated drinks can achieve this. Caffeine and alcoholic beverages contain diuretics that cause the body to lose water and so are unsuitable for re-hydration.

Not consuming enough water can cause your body to become dehydrated. So it is good to recognise the symptoms of becoming dehydrated.

Thirst – Thirst is the most obvious sign that you are already dehydrated. It is always a good practice to drink more water when you are not thirsty, do not wait until you are thirsty.

Hunger – Most people mistake hunger for the indication to eat more, whereas they may be dehydrated. So, before you have your meal, grab a glass of water.

Dark urine - Dark colour (dark yellow or orange) or strong smell indicates that you need to drink more water. Urine is generally pale yellow to clear when you have sufficient water intake.

Dry skin – Skin is the largest body organ and requires its share of water.

Fatigue – Water is a source of energy and gives you a boost in energy.

If you let your dehydration go for to long it can lead to harmful effects which get worse the longer you let it go, such as:

·         Tiredness

·         Migraine

·         Constipation

·         Vomiting

·         Dizziness

·         Muscle cramps

·         Fever

·         Irregular blood pressure

·         Unconsciousness

·         Kidney problems

·         20% dehydrated – Risk of death

and none of that sounds like fun, so make sure you are getting enough water.

But exactly how much water should you be drinking?

It is recommended to consume 2-2.5 litres of fluids each day, primarily from water. However, it is important to keep in mind that these are general guidelines as requirements can vary according to gender, age, activity level, state of health, dietary habits and climate. When you sweat you lose fluid, so it is important the you consume more fluids when you are exercising or in hot climates. A person who consumes a lot of salt will require more water.

Struggling to drink enough? Here are some tips to help.

1.      Increase your daily intake over time, don’t feel like you have to force it down all at once. If you are not used to drinking 2.5 litres a day, increase the amount slowly, and you will be more likely to stick to it in the long term.

2.      Don’t like drinking plain water? Try adding fresh fruit such as sliced lemon or lime, or fresh berries. Or you can enjoy more herbal teas like, ginger, berry, and peppermint.

3.      If you don’t remember to drink enough throughout the day, try setting a reminder on your phone to go off at different points in the day to remind you.