Water helps every cell in our bodies stay healthy and it is important to drink water to keep our minds and bodies active.

Our bodies need water to survive. Without water we would die in less than a week. Water in blood helps deliver food, oxygen and other useful things your cells need to keep going. By drinking plenty of water you can help to prevent a range of problems from headaches to kidney problems.

If you feel thirsty you are already dehydrated. Mild dehydration can have an impact on concentration and performance. We lose water just by breathing. Unless we replace the fluid we become dehydrated and this affects our body’s performance, exercise will feel much harder and we will begin to feel tired. If you experience cramp during exercise it’s a sure sign you have become dehydrated.

Drinking plenty of water can help you to:

• Concentrate better and make your brain more efficient.
• Feel heathier.
• Have healthier skin and fresher breath.
• Feel more alert.
• Perform better at exercise and sports.
• Prevent headaches and dizziness.
• Have a better night’s sleep.
• Feel better prepared to tackle what life might throw at us.

Lack of water (dehydration) can lead to:

• Tiredness.
• Headaches.
• Difficulty concentrating.
• Unhealthy skin and hair.
• Smelly breath.
• Health problems.
• Not performing to the best of your ability at sports.

Water is a naturally healthy drink. Many artificial drinks are high in sugar, caffeine and artificial additives. Water doesn’t harm your teeth, is calorie and cholesterol free and is available straight from the tap. It’s also is great value for money.

The amount you need depends on what age you are, how active you are and what the weather is like.

Water is great just plain and simple from the tap, but a cool way of adding an extra dimension to it is by making an infusion.

You can infuse water really easily with any combination of fruit, vegetables, herbs or spices.

Water also is fast becoming the beverage of choice first thing on a morning. What better way to start your day than with a fresh drink of tap water to get you ready for the day ahead.

Cold or hot drink – it’s up to you. Here is the perfect recipe to improve digestion, stimulate the liver and cleanse the body from within, and help you feel great for the rest of the day.

Pop some slices of lemon into a jug of tap water and leave in the fridge overnight. You may prefer to take the rind off.

For hot drinks, pop a slice of lemon into freshly boiled water which has been left to cool slightly. You may also like to add a few sprigs of mint.

Did you know that water from food counts towards our daily intake too?

Around 20% of our daily water comes from food, especially fruit and vegetables.

Drinking plenty of water is really important, but why not give your body a boost with these top ten super hydrating foods.

• Cucumber - this has the highest water content of any solid food and is great in a salad or even just on its own.
• Green pepper – these contain slightly more water than other peppers and are rich in antioxidants.
• Tomato – especially cherry tomatoes. Carry a few with you for a tasty pop of hydration.
• Watermelon – a great source of vitamin C and delicious served icy cold.
• Strawberries – these also deliver the most vitamin C of all berries.
• Papaya – tastes great with a squeeze of fresh lime juice and is also great for digestive health.
• Grapefruit – a powerful punch of hydration. These can also help lower cholesterol and stabilise blood sugar levels.
• Butternut squash – these provide over 400% of your daily requirements for vitamin A.
• Cantaloupe – Great in a smoothie and only a quarter of a melon provides 100% of your recommended intake of vitamins C and A.
• Radishes – these are not only 95% water but are also full of antioxidants, including catechin which is also found in green tea.

Enjoy!