water

The general rule of thumb is to aim for 1.5-2L of water per day, but this isn't always the case with some people needing more and some people needing less. This is due to a number of factors that play a role in our water needs, some of these being exercise, the environment, age, pregnancy, and overall diet.

So why is it so important that we have an adequate intake of water each day? Here are some of the functions water has within the body:
- supports the health and integrity of cells within the body
- regulates body temperature
- aids digestion
- helps prevent constipation
- carries nutrients throughout the body
- helps the excretion of waste products
- lubricates and cushions joints
- maintains skin elasticity

Signs and symptoms of dehydration include:
- thirst
- fatigue
- loss of appetite
- weakness
- dry mouth
- nausea
- dark coloured urine
- impaired physical performance
- headache
- difficulty concentrating
- sleepiness
- irritability
- increased respiratory rate
- dizziness
- loss of balance
- delirium
- exhaustion

Tips to increase water intake:
- add fruit/veg/herbs to make it more appealing.
suggestions include:
* strawberries & mint
* orange & lemon
* lemon & cucumber
* basil, lemon, & strawberries
* strawberries & lime
* watermelon, kiwi-fruit, & lime
* mango & raspberries
- infuse a teabag to give the water some flavour
- always carry a water bottle with you
- mark your bottle with time goals
- set reminders on your phone
- put sticky notes around the house or on your work desk