As the weather heats up and our weekends fill up with outdoor activities, we need to remember our number one team player if we’re going to make it through this sweaty season… H20.

Water is an essential nutrient as the body requires more of it than it is able to produce on its own through metabolic reactions within the body. Whilst water does not provides us with energy directly, it is necessary in order to feel energetic (counterintuitive, I know) and ensures all our bodily systems are working as they should.

Some fun facts for your next game of Trivia:

Water:

• Maintains the structure of molecules
• Regulates our body temperature
• Transports nutrients and waste products
• Participates in metabolic reactions
• Acts as a solvent for substances (such as glucose)
• Maintains blood volume
• Acts as a lubricant for joints and eyes

50 – 80% of our body weight is…WATER!!

Here comes our very simple and achievable role in all this hard work our body performs for us for free. As the body cannot store spare water, lost water needs to be replaced.

If not, our bodies face the dim reality we call dehydration. If that’s you, you’re likely to notice:

• Thirst
• Fatigue
• Weakness
• Loss of appetite
• Dry mouth
• Reduction in urine
• Flushed skin
• Difficulty concentrating
• Headache
• Irritability
• Dizziness

How much should you drink? Requirements vary depending on the individual itself, physical activity and climate, so there is no single recommended water intake. That said, here is as a general guide for fluids (water, fruit, natural juices, smoothies, kombucha…I know what you’re thinking, not beer or wine):

• Approx. 4–5 cups of fluids per day for children up to 8 years
• Approx. 6–8 cups per day for adolescents
• Approx. 8 cups per day for women (9 cups during pregnancy and lactation)
• Approx. 10 cups per day for men

It’s the festive season and celebrations are well and truly on the way to send out what has been a crazy and intense year for all of us. Just remember to stay hydrated so that you can optimally participate in all the things we love about summer!

Ciao for now!

Rachel Fenton