Staying hydrated for summer

17 January 2017
Screen Shot 2017 01 17 at 4.27.15 PM

We all know that we need to drink more water, and with the warmer weather upon us, it’s never been so important!

Water is considered an essential nutrient, because we are unable to produce enough of it in our bodies alone.

Water depletion increases during the summer months with 50% of it lost through the skin and lungs, and the remainder lost through your urine and faeces.

While it may be common knowledge that our bodies are made up of 50-80% of water, what is less known is what it’s actually doing in there.

4 Key functions of water

  1. Temperature regulation – The temperature of water does not change quickly – it has to absorb a lot of heat or lose a lot of heat before the temperature increases or drops. This allows the body to stay at a fairly constant temperature. In addition, water does an important cooling job by forming sweat on the skin allowing heat to escape from the body.
  2. Transport – Water is integral to maintain blood flow while simultaneously delivering nutrients and oxygen to cells and tissues around the body. It is a solvent, so substances like nutrients and other components can be transported.
  3. Waste Excretion – assists in flushing waste through urination and faeces. Materials that the body does not need, called waste products are dissolved in the water component of urine and flushed out of the body through the urinary system.
  4. Digestion – water is needed for “peristalsis” which refers to the movement of food through the digestive system to absorb and utilise all its nutrients.

How to increase your water intake!!

  • Brew a pot of your favourite herbal tea and then place some ice in it and enjoy
  • Up your intake of refreshing fruits and vegetables like cucumber, watermelon, berries, celery, pineapple, ice-berg lettuce
  • Buy a big 1L water bottle so you can keep track of how much you drink
    • Glass bottles are best to reduce BPA contamination. Bisphenol-A (BPA) is found in plastic products and acts like a human hormone once in the body and it can negatively impact most internal organs and systems
  • Make your water exciting!
    • add lemons, limes, berries, cucumber, mint or recreate the Chia Fresca recipe below

Chia Fresca

  • Chia seeds are high in Omega 3 fatty acids, antioxidants, fibre and protein
  • Absorbs 9-10 times their weight in water so very hydrating
  • Lemon/lime juice stimulates gastric acid secretions to assist in digestion of foods. Although they are citrus fruits and acidic in nature, once they are metabolised they have an alkalising effect on the body which can be important for promoting health


Screen Shot 2017 01 17 at 4.32.49 PM

Makes 1L


  • 5 cups water or coconut water
  • 1.5 tbsp chia seeds
  • 1 whole lime/1 lemon (more or less to taste)
  • 1 tablespoon maple syrup (or another sweetener you prefer)
  1. Add chia and water into a jar or glass and stir very well to combine
  2. Let this sit to allow the chia seeds to swell up
  3. Add lime or lemon juice and sweetener to taste. Shake or stir well to combine
  4. Using a bottle or jar with a lid is best so you can shake it well to separate the seeds
  5. Enjoy!