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Water is one of the most important nutritional intakes our body needs. The human body can last weeks without food, but only days without water. Yet water is the most common nutritional deficiency.

Staying hydrated is so important! Water maintains the health and integrity of our cells, lubricates joints, helps to eliminate metabolic waste, aids in digestions, moisturizes the skin, improves oxygen delivery and much, much more. For children the proper intake of water should be between 1 and 1.6lts (or 4 to 6 glasses) of water per day. For adult women it should be roughly 2ltrs (or 8 glasses) and for men about 2.6lts (or 10 glasses) of water per day.


Some symptoms of dehydration include:

  • Thirst
  • Lethargy/slow responses
  • Mood changes and irritability
  • Dry and cracked lips
  • Weakness/tiredness
  • Confusion and anxiety
  • Headaches

With severe symptoms including:

  • Cramps or muscle spasms
  • Joint pain
  • Heartburn
  • Constipation
  • Migraines

Reaching for pharmaceuticals such as Panadol or Antacids is only going to mask the problem. Instead reach for a glass of water! After all, symptoms are just our body telling us that there is an imbalance, and masking symptoms does not address the root cause.


  1. SET GOALS – if you’re not naturally a water drinker or find it hard to drink more than a glass or two, set yourself some goals to reach and watch your water intake increase!
  2. KEEP A BOTTLE OF WATER WITH YOU – with water always at hand it’s easy to reach your goals. Make a mark on the bottle for 250 or 500 mls and make that your target. Then refill your bottle and try to hit it again
  3. KEEP A GLASS BY YOUR BED – This one may seem odd, but how often to do wake up in the middle of the night feeling parched? With a glass of water right there you can easily hydrate and get back to dreaming!
  4. ADD SOME FLAVOUR! – Now by this we don’t mean add some cordial or tea. Instead add some fruit! Slices of lemon or lime, apple, orange, etc are a great way to add flavour to your water without the artificial sugar
  5. CHOOSE SODA OR MINERAL WATER OVER SOFT DRINKS – I know this is hard. I myself struggled with getting used to soda and mineral water, but by adding lemon slices or other fruits I really felt like I wasn’t missing out on anything by not having soft drink! And I wasn’t left still feeling thirsty the way I did with sugary sodas.
  6. EAT RIGHT – a sneaky way to increase your water intake is to eat food high in H2O! The body can get approx. 20% of its total water requirements from food alone. Fruits like watermelon and grapefruit, as well as zucchini and cucumber are great ways to hydrate while you eat!
  7. TRY AN APP – there are actually some great apps out there to help you increase your water intake! Some apps are just set to remind you to drink water, others are paired with ‘smart’ water bottles that measure your intake.