Drinking an adequate amount of water is essential for maintaining overall health and well-being.

Fatigue, confusion, memory loss, dizziness, dry wrinkled skin, constipation, eczema, headaches,
urinary tract infections, muscles cramps and pains and low blood pressure are some of the signs of

Your body is around 70% of water, which is involved in every bodily function. Adequate hydration is
essential for sustaining optimal physiology and psychological health. Every cell and organ depends
upon water. Unfortunately dehydration is a common problem in the general population. Many of us
are simply not drinking enough water!

Physical performance

A deficit as little as 2% body water of your body weight can impair physical performance. It can
reduce endurance and aerobic capacity, increasing fatigue muscle cramps and spasms. Dehydration
can lead to a significant decrease in performance.

Cognitive performance

Dehydration can trigger brain fog. Mild levels of dehydration have been found to affect mood and
cognitive function, including concentration and alertness. Try drinking more water, if you’re feeling
confused or forgetful.

Digestive health

Poor hydration can lead to constipation causing your stomach to feel bloated and an overgrowth of
fermented bacteria, along with other digestive problems.

Skin health

Staying well hydrated improves skin thickness and density. Water helps protect and support kidney
function especially when consuming a high salt diet or when excessive toxins need to be eliminated.
If your face is puffy or you have sunken eyes with dark circles your kidneys could be in distress.

Chronic disease

Maintaining good hydration may have positive effects on a diverse range of chronic health
conditions. Staying hydrated can play an important role in the prevention and management of
chronic diseases.

In general, you need to drink 2L of water a day. If you are exercising, pregnant or breastfeeding you
will need more. Urine colour can indicate if you are dehydrated – if it’s dark, increase your intake!
Pay attention to your body’s signals of thirst, and drink water regularly throughout the day. In
situations where you may be at risk of dehydration, such as during hot weather or intense physical
activity, it’s essential to increase your fluid intake accordingly.

If you are feeling hungry all the time this could actually mean you are thirsty. Drink some water
before reaching for that extra snack. Water can act as an appetite suppressant.

Improving Hydration

  • Lemon juice in warm water is a healthy way to start the day as it is cleansing for the liver
  • A Squeeze of fresh lemon, lime or orange juice are healthy options to flavour water.
  • Herbs such as mint, slice of a fresh ginger or pomegranate can add a nice flavour too.
  • Drinking hot water (boiled from kettle) is a nice warming option and great in the cooler
  • Herbal teas including peppermint, chamomile, ginger and lemon balm.
  • Fresh fruit and vegetables with a naturally high water content add to overall hydration.
  • Reduce intake of coffee, tea, alcohol, soft drinks and salty foods
  • Keep that plastic-free water bottle with you at all times.

If you would like to discuss any health concerns, our naturopath Melissa can assist.

Give us a call on (07) 3892 1440 or book an appointment online at

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