Our bodies are made up of around seventy percent of water which makes it the largest single component of the body and is therefore our most important nutrient.

We loose around two to three litres of water each day through sweat, urine and with air expired from the lungs, and as a result thereof require constant replacement. 

Functions of water

• Water is an essential component of all body tissues.
• Metabolically active cells of the muscle and intestines have the highest concentration of water.
• Water participates as a substrate in metabolic reactions and as structural             material in providing form to the cell.
• It is a solvent in which many solutes available for cell function are dissolved and the medium for all reactions.
• Acts as transport medium for nutrients.
• Water is an essential component to flush toxins and wastes from the kidneys and bladder. 
• Water is essential to the physiologic processes of digestion, absorption and excretion of metabolic and indigestible wastes as well as to the structure and function of the circulatory system.
• Has a direct role in the regulation of body temperature.
• Water is also necessary to obtain the full advantage of fibre.

Requirement for water

There is no provision for water storage in the body; therefore, the amount lost during the day must be replaced to maintain health.

The importance of drinking at least two litres of filtered water per day cannot be stressed enough.  When water intake is insufficient or water loss occurs, the kidney compensates by conserving water and excreting more concentrated urine.

Thirst is usually an adequate guide for water intake but in the case of extreme heat or extreme sweating, thirst may not keep pace with the actual water requirement.

Dehydration can be harmful to your diet as it can lead to overeating.  Many people do not consume enough water to satisfy their requirement and evidently meet their needs with water from foods.  By doing this a person might consume more food than is necessary to meet their energy requirements and therefore store the extra energy in the form of fat.  Signs of dehydration include tiredness, dry mouth, flushed skin, headache, dark yellow urine or slowed physical performance.

Reach your goal of 6-8 glasses water per day

• Spread your water intake over the whole day and evening.
• Remember, the two litres does not include caffeine containing drinks like coffee, tea (black and green), and sweetened and carbonated drinks.  Alcohol and caffeine containing drinks cause the body to lose water (dehydration) and in addition rob the body of valuable minerals.
• A glass of water may be substituted by a cup of hot water with fresh lemon juice in it or Rooibos tea without milk or sugar.
• As a rule of thumb, follow a balanced diet with plenty of fresh fruit, vegetables and fresh ingredients.
• Add water-rich foods to your diet e.g. celery, cucumber, grapes, apples, watermelon and smoothies.
• Instead of using salt, which promotes water loss, use fresh herbs like coriander, thyme and basil to flavour your food.