Water and Hydration


Water & Hydration


Flavour water using sprigs of mint, wedges of lemon, lemon grass, slices of fresh fruit (strawberries, peaches, naartjies, oranges, berries etc), and slithers of fresh ginger or a sprinkle of cinnamon.

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  • Drink water ice cold by adding ice cubes.
  • Try sparkling water for a little change.
  • Try bottled or filtered water as often it tastes better than tap water.
  • Puree fresh fruits and freeze in an ice tray and use these tasty ice cubes to flavour jugs of ice cold water.


  • Link water drinking to an activity e.g. eating, brushing teeth, visiting the bath room.
  • For every cup of hot beverage you consume ensure you order a glass of water along with it.
  • Keep water visible by having a jug on your desk or counter top, always carry a bottle of water when driving in the car.
  • Since we so often mistake thirst for hunger, every time you feel hungry or a craving have a glass of water first.
  • Make water a priority, research show that it takes approximately 21 days to make or break a habit, since we tend to ignore the thirst sensation we need to make a conscious effort to drink and the thirst sensation will re-awaken and it will become a habit again.


  • Water is the largest single component of the body 60-75% of our body (depending on age) consists of water. This makes it the most important nutrient.
  • Water is essential for all body cells to function optimally. Every chemical, biochemical and metabolic process in the body takes place in the presence of water
  • Approximately 1.5 L of water is lost daily through the skin, lungs, gut and urine output. This water loss is important for the removal of toxic substances from the body.
  • Water is essential to the physiological processes of digestion, absorption and excretion of wastes. It supports healthy cell structure and function, maintains blood volume, and lubricates joints and body tissues such as those in the mouth, eyes and nose.
  • Water assists in the regulation of body temperature.
  • Even 2% dehydration reduces physical and mental performance.
  • Thirst, dry mouth, impaired exercise tolerance, difficulty concentrating, dark urine, headaches, fatigue, impaired temperature regulation and muscle spasms can all indicate dehydration.
  • Water requirements are affected by variations in physical activity, insensible losses due to air temperature and humidity, medications and urinary output.

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