hydration

Humans are more than 70% water and sound scientific research shows that we all should be drinking at least two litres of water a day. Good hydration is as important as healthy eating.

We lose over 2.5 litres of fluid a day through perspiration, breathing and going to the bathroom. The water content of our food adds up to half a litre, leaving a two litre deficit. Add factors such as pregnancy, breastfeeding, diet and exercise and you may need even more.

The best way to determine if you are dehydrated is by observing the colour of your urine. If it’s very yellow and you haven’t consumed vitamins, supplements or foods that ‘tint’ the urine, you need to drink more. Ideally your urine should be clear with only a slight tinge of yellow.

If you’re breastfeeding, you need plenty to drink to ensure a quality milk supply for your baby. If you’re pregnant, drinking water reduces the risk of constipation, haemorrhoids and urinary tract infections.

Work water consumption into your daily routine - a couple of glasses first thing in the morning and one just before each meal.

Not all drinks keep you well hydrated – coffee and sugary drinks actually dehydrate you. For every cup of coffee you drink have two glasses of water to compensate.