Drinking enough water
Nutrition Essentials

Water: How much do you need?

For healthier joints, clearer skin and better post-workout recovery, staying hydrated is more important than you might think. Read on to recognize the warning signs of dehydration, and tips on how to increase your water take.

The importance of water can’t really be understated, with every cell in your body requiring oxygen to function. In fact, your body is around 60% water!

Water protects your cells, regulates your body temperature, aids blood production and helps rid your body of toxins. It lubricates your spinal cord, contributes to healthy pregnancies, helps you produce tears and saliva, and so much more. Your body naturally loses water throughout the day, so drinking enough water to stay hydrated is essential.

Signs of Dehydration

Our sense of thirst isn’t particularly well-developed, meaning it often only arrives long after you’re dehydrated. This means it's important to be proactive about your water consumption and pay close attention to how much water you're drinking everyday

Common symptoms of dehydration include:

  • Dry mouth or throat
  • Extremely yellow urine
  • Increased pulse
  • Lower body weight than the day before
  • Fatigue
  • Dizziness
  • A general lower quality of bodily functioning ie. mental concentration

If you notice these symptoms and suspect that you're dehydrated, aim to slowly increase your water intake. An average adult requires around 2 litres of water per day - but don't go overboard as too much water can be just as dangerous as too little.

How to stay hydrated

  1. Start your day with a glass of water before your morning coffee.
  2. Don't like the taste of water? Add basil, mint or berries to give water a natural flavor boost.
  3. Avoid juices & fizzy drinks; stick with water for healthy hydration.
  4. Sip water during long workouts. When it comes to a 7 minute workout, drinking water before and after is enough.
  5. Carry a reusable bottle of water to stay hydrated on the go, and protect the environment while you're at it!

Pro Tip: The foods that you eat can be a great source of hydration. Opt for fruits & veggies with a high water content like strawberries, watermelon, lettuce and cantaloupe.