Why is water essential to health?

Water plays a vital role in maintaining body temperature, facilitating the transportation of nutrients and oxygen to cells, providing cushioning to joints, and aiding in the dissolution of essential vitamins, minerals, and other nutrients. Furthermore, water acts as a solvent for the body's waste products, effectively flushing out toxins and promoting overall detoxification. The human brain is comprised of approximately 75% water, while the lungs contain about 83%, blood 90%, bones 31%, muscles 79%, liver 79%, kidneys 79%, and skin 64% water.

Dehydration

Dehydration can occur through various warning signs, not just thirst. Pay attention to these indicators: 

• decreased urine production
• absence of urine
• dark-colored urine (Monitoring the color of your urine can provide valuable insights into your hydration status)
• dry mouth
• reduced sweat or tears
• headaches
• confusion
• muscle cramps
• fever
• dry skin

On an average day, you can lose up to 2 litres of water through:

• body waste
• perspiration
• breathing

During sleep, we can loose up to 1 litre of water, making it crucial to hydrate by drinking water first thing in the morning.

Mild dehydration can lead to:

• decreased work capacity
• including mental alertness
• reduced cognitive function
• brain fog, headaches
• fatigue

Water doesn't have to be so boring, get creative!

The most effective method of hydration is through water consumption (herbal tea is also a suitable option). Water tends to be a challenge to consume when it's plain. To make your daily water intake more enjoyable, here are some suggestions that can make hydration effortless.

Simply add your desired amount of each ingredient listed below to customize the taste:

Apricot + Raspberry + Mint

Mint + Cucumber + Lemon

Orange + Blueberry + Basil

How much should I consume daily?

Water needs differ from person to person and depend on various factors such as body size, activity level, stress level, climate, and dietary habits. As a general guideline, a basic rule of thumb is to multiply your body weight by 0.05 to estimate the number of cups of water you should aim to drink per day. This calculation can provide a rough estimate of your daily water intake goal.

Example: XXX pounds X 0.05 = X cups/day or more

Additional ways to BOOST intake

• Keep a bottle with you, at home, in the car or at work, bedside, etc
• Eat water rich foods; watermelon, oranges, bone broths, strawberries, cucumbers, zucchini, celery etc
• replace your sugary drinks for flavoured water

Sources

Batmanghelidj, F. (2008). Your body’s many cries for water: You’re not sick ; you’re Thirsty: Don’t treat thirst with medications. Global Health Solutions.

Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010, August). Water, hydration, and health. Nutrition reviews. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/