Turn on the Water Works

Our bodies are approximately two thirds water; it is an essential nutrient involved in every bodily function. Although we can go for many days without food, we cannot survive for more than a few days without water.

We need water to maintain body temperature, to transport nutrients and waste in and out of cells and hydrate the layers of the skin. Therefore, don't wait until you feel extreme thirst before you reach for a glass of water, this could be a sign that you are already becoming dehydrated.

With the increased summer temperatures, the body's need for water also rises. We lose a surprising amount just through normal bodily functions like breathing, going to the toilet and, sweating, even when you may think you are not. Dehydration can lead to dry skin and nails, headaches and poor concentration, constipation and increased blood pressure.

Blowing Hot & Cold:

Heating and air conditioning in the office and car can dry out the skin and hair, meaning that sitting in these conditions on a daily basis may lead to significant water loss.

Up in the Air:

Humidity in airplanes can drop very low. Drinking water throughout the flight is essential to ensure that you don't end up looking like flaky pastry. Aim for 330ml per hour. Limit your intake of alcohol and caffeine-containing drinks prior, during and after your flight as they both have dehydrating effects. The same applies for salt-containing foods; complimentary peanuts and crisps, take some fruit with you instead. Try a hydrating spray for your skin and the air around you; see Evian and REN.

Feeling Sporty:

When the body sweats not only do we lose water but vital salts and minerals. Ensure that you hydrate your body before, during and after and if necessary seek the advice of a sports nutritionist to ensure you are replacing the correct balance of nutrients.

Let the Sun Shine:

If you do choose to have a tipple in the sun it's vital you alternate it with pure water. Avoid the midday sun, apply the appropriate sun protection and take regular shade breaks. Heatstroke is a trauma for the body and can be extremely dangerous and may not be evident until it is too late, resulting in hyperthermia and extreme dehydration.

Recommendations:

• At least 1 ½ litres of bottled or filtered still water a day, more when exercising or when the weather is hotter, this is not the limit, if you feel thirsty, drink!


• Snack on fruits with a high water content: melons, berries, plums, cherries, apples and pears.


• Make large interesting salads with juice tomatoes, cucumber, mixed leaves, sweet corn, radishes; whatever you fancy. It is a great way of getting more water into the body along with antioxidants that help protect the body from some of the damaging effects of the sun.