This time of year, it’s important to get your water intake right. Water makes up about 50 – 75% of your body and while you can survive for a few weeks without food, it’s only a couple of days without water. It’s that important.
What happens if you’re dehydrated?
Many people are chronically dehrydrated without knowing it. This time of year it’s easy to become dehudrated if you are not paying attention. Here are some of the symptoms people can experience with chronic (not severe) dehydration:
- generally feeling lethargic
- muscle aches
- feeling a “foggy” in the head, emotional irritability
- reduced ability to focus on a mental tasks
- dry skin
- joint pain and/or stiffness
What should my water intake be?
Adults need to drink between 2L and 2.5L a day.
The activities you do will impact on how much water you lose. Our bodies can’t store water, so it’s critical to keep replenishing your water levels. Under normal circumstance adults can lose between 2.5L to 3L a day. Hot days mean you will lose even more through sweat. Flying can also dehydrate you quite dramatically, you could lose 1.5L in a 3 hour flight.
Tips to Staying Hydrated
- Carry a water bottle around with you and sip it regularly. Refill it when it’s empty.
- Add some natural, low sugar flavour. Try squeezing some fresh lemon, lime or orange into it. Just enough to add flavour.
- Drink a glass of water before you start your day. After sleeping all night and possibly sweating, a glass of water can be a great start to the day. I find warm water with a squeeze of lemon easier to drink first thing in the morning.
- Use a reminder app. Most people are busy these days, so using an app that will give your a reminder to drink is an easy way to get your intake up and develop a healthy water habit without much effort.