Why is drinking water so important for you?

Did you know that water comprises 70% of your overall body and makes up:

• 75% of your brain
• 75% of your muscles
• 75% of your heart
• 80% of your skin
• 85% of your blood
• 90% of your lungs
• 95% of your eyes
• 25% of your bones

Top 10 reasons to drink more water:

1. You lose weight at faster rate as it helps you burn fat
2. It improves your muscle endurance to flexibility
3. Water improves blood circulation
4. Water promotes the growth of healthy hair
5. It flushs out toxins from your body
6. It boosts your metabolic rate
7. It protects your heart
8. It lowers the risk of many diseases
9. It improves your skin
10. It increases energy and decreases fatigue

How much water should you drink?

As a guide, The Institute of Medicine has determined that for an average-sized healthy person living in a temperate climate with a moderate activity expenditure, the level of fluid intake should be about 2.2 liters for women and 3 liters per day for men. 
For a more detailed personal indication of how much you should be drinking on a daily basis, please use the calculator at the end of this blog.

Water and workouts:
Which is best: drinking water before, during or right after exercise? Actually all three should be done! Whether you are heading off for a walk, a tennis match, or a gym session, you should first drink a tall glass of water. Then try and take water breaks during your workout. The more vigorous your workout, the more water you should drink. Afterwards aim for two more glasses, especially if you have been very active and sweating.
If you work out for 45 minutes daily, you should add at least 0.5 litres of water to your daily intake.

What foods are really hydrating?

​Watermelon
This fruit is made up of 92% water but its salt, calcium and magnesium is what makes it ideal for rehydration. It is also a good source of Potassium, Vitamin A and Vitamin C

Celery
​The stalks are about 95% water, source of fibre and rich in minerals including Potassium and Vitamin K

Cucumbers
​Composed of 96% water, cucumbers have absolutely no saturated fat or cholesterol and are a source of Vitamin K, Vitamin B6 and iron

Strawberries
​92% water (the most of any berry) and source of fibre and
​Vitamin C

Use the calculator below to determine a more detailed indication of how much water you should be drinking:

Water Intake Calculator

Water Intake Calculator by GIGAcalculator.com