Water is the most vital energy source in the body. Think of it as an essential nutrient.
Water makes up 70-75% of your muscle tissue. If there is low fluid in the muscle cells, they cannot function at their best, leaving you feeling weak and tired.
Water is also the main component of your blood, which carries oxygen and transports nutrients. Water is needed to transport glucose to your muscle cells. Your muscle cells rely on glucose for energy. Even slight dehydration causes the enzymatic activity in the body to slow down, causing general fatigue.
Start your day with hydration in mind. Reach for water before coffee. Carry a water bottle with you at work and while out shopping or running errands. Don’t rely on thirst alone to develop a good level of daily hydration. By the time you are thirsty, you are already slightly dehydrated.
Not a fan of water? Liven it up with some fancy frozen cubes. Fill an ice cube tray with lemon, lime, cucumber, mint or berries. Top with water and freeze. Add a few frozen cubes to your water. Make your own fruit infused water by adding berries or citrus wedges to water.
Add more water dense foods to your diet. Enjoy foods such as watermelon, cantaloupe, strawberries, cucumbers, oranges, peaches and celery.
Monitor your hydration status by checking the colour and quantity of your urine. Clear or straw coloured urine reflects adequate fluid intake, while darker or apple juice coloured urine, or a smaller volume of urine, indicates that you need to step up your water intake. Urine tends to be more concentrated when you first wake up, but it should become lighter throughout the day. You should urinate at least four full bladders every day. Riboflavin or vitamin B2 can darken or even add a neon-glow quality to your urine, so if you take a multi-vitamin or B-complex, volume rather than colour may be a better indicator of hydration status.