Water is truly the essence of life, without water there is no life. Water is needed by humans for digestion, transportation and absorption of nutrients, elimination of waste, detoxification, and thermoregulation amongst a whole host of other vital functions.
Our body weight is made up of approx. 50-80% water and as little as 2% loss of body weight from dehydration can result in impaired physiological responses and performance (NRV 2014).
Specifically, some common signs of dehydration include:
- Thirst
- Dry mouth, lips and tongue
- dizziness or light-headedness
- dark coloured urine or little – no urine output
- fast heart rate and low blood pressure
- fatigue and drowsiness
- Fever
Our water needs vary and are dependent on a range of factors such as gender, weight, food intake, level of physical activity, medical conditions, occupation, environment etc.
However as a starting place, the National Health and Medical Research Council state the following as adequate intakes for just fluid (not including food):
Children & Adolescents
Boys and Girls
1-3 years: 1L/ day (4 cups)
4-8 years: 1.2L / day (5 cups)
Boys
9-13 years: 1.6L / day (6 cups)
14-18 years: 1.9L / day (7-8 cups)
Girls
9-13 years: 1.4L / day (5-6 cups)
14-18 years: 1.6L / day (6 cups)
Adults
Men
19-70+ years: 2.6L / day (10 cups)
Women
19-70+ years: 2.1L / day (8 cups)
I understand some people struggle to consume enough plain water daily. Thankfully, getting in fluids doesn’t have to be boring and we can be creative with how we do it.
Here I am sharing some hydrating drinks, which are both refreshing and delicious to sip on over summer:
Raspberry & Lime Spritz
Serves 2
Ingredients
500mL sparking water (or sparkling coconut water)
½ cup frozen (defrosted) or fresh raspberries
2 tbsp. lime juice
ice cubes
Method
In 2 tall glasses, add half of the raspberries in each, muddle with the back of a tall spoon until well mashed.
Pour into each glass, the sparkling water and lime juice and mix well.
Add ice cubes to serve.
Watermelon and Cucumber ‘Frappe’
Serves 2
Ingredients
2 cups watermelon, skin and seeds removed
½ cup coconut water
1 small cucumber, diced
1 lime, juiced
1 handful ice
Method
Place all ingredients into a blender and blend until smooth.
Pour into glasses to serve immediately.
Lime and Papaya Smoothie
Serves 1
Ingredients
1 cup coconut water (or plant based milk)
1 medium zucchini, frozen (great source of water and makes the mixture creamy), chopped
1 handful spinach leaves
½ cup papaya, skin removed and deseeded
1-2 fresh dates, pip removed
juice of 1 fresh lime, squeezed
ice, optional
Method
Add all ingredients into a blender and blend until smooth.
Pour into a serving glass and serve immediately.
Orange and Mango Spritz
Serves 2
Ingredients
500mL sparking water (or sparkling coconut water)
½ cup mango, skin and pip removed, diced
½ cup orange juice, fresh
1-2 tsp. fresh ginger, grated, optional
ice cubes
Method
In 2 tall glasses, add half of the mango in each, muddle with the back of a tall spoon until well mashed.
Pour into each glass, the sparkling water, orange juice and optional ginger, mix well.
Add ice cubes to serve.
Source: https://www.nrv.gov.au/nutrients/water
