Let’s face it, drinking enough water can be a challenge — but as the temperature outdoors starts to soar, it becomes even more important. HFG dietitian, Melissa Meier, highlights some of the best ways you can up your H2O intake.

Every drop of water counts.
Your body is made up of almost 80 per cent water — but here’s the catch. It can’t store water for later use, so you need to constantly replenish it. That’s why water is described as an essential nutrient.
Our bodies need water for multiple functions. It gives structure to cells, assists digestion and helps remove waste. It also plays a role in helping ensure our bloodstream stays fluid, as well as keeping our joints healthy. Plus, water is key for regulating our body temperature.
Despite the very important role of water, the average person’s intake is just over 1 litre per day, which means many of us are falling well short of the recommended 2 litres for females, and 2.6 litres for males. During the warmer months, our water requirements are even greater.

Spot the signs of dehydration
Sweating, urinating and even breathing all cause significant water loss, which is why it’s so important to replace water each day, or you’ll become dehydrated.
In the long term, chronic dehydration can increase your risk of constipation, kidney stones and urinary tract infections.
By the time you starting to feel thirsty, you’re probably already dehydrated. But there are plenty of other telltale signs that indicate dehydration — so keep an eye out for the following:

• Dark yellow urine

If you’re well hydrated, your urine should be a very pale straw-yellow colour.

• Tiredness and lethargy
• Headaches

Don’t reach for a painkiller — a glass of water might be all you need ease the pain.

• Dry and flaky skin

The more you drink, the better the blood supply to your skin for a glowing complexion.

• Mood changes and irritability

Dehydration risk factors
Your risk of dehydration increases during the summertime because:
You sweat more.
When it’s hot and humid, your body sweats more as a way to cool you down. That means you need more water, even if your level of physical activity remains unchanged.
You move more.
Warm weather draws us outdoors, which means we’re often moving more. That could include planned exercise, or simply more leisurely activities like a game of backyard cricket and dips in the pool or ocean.

Source: Here