Tag: Wellness

How much H2O?


The age old question “how much water should I drink?” is not an easily answered one, there are so many factors that contribute to water loss and retention, but considering our bodies are largely made up of the stuff, we really should make sure we drink enough. Most of the time we hear that 8 glasses of water is the target, however this really doesn’t account for body weight, mass, exercise levels, disease states and amount of water consumed from our diets. So lets delve a little deeper…

Water in our bodies:

Water is the most vital component of our bodies, with every single one of our cells needing it for survival. We require it to help eliminate waste products and toxins, carry nutrients and oxygen to our cells, cushion our nervous system, lubricate joints, regulate our body temperature and of course keep our little cells happy and hydrated!


Most of us walk around in a state of constant dehydrate without knowing, often we mistake our thirst for hunger. Dehydration can lead to headaches, dry mouth, low energy levels, muscle cramps, constipation, digestive upsets, and flushed skin. In extreme cases it will lead to dizziness, mental changes and unconsciousness. And surprisingly thirst can happen even when we are not hot and sweating-it can also happen in cold climates such as while skiing. 

When do we need more?

There are a number of circumstances that its super important to keep up our intake, these are when we are most at risk of dehydration. Dehydrating environments (such as air-conditioned offices and planes) contribute to dehydration, as well as hot and dry weather, outside during sporting events, at the beach in full sun (I hope you are also wearing plenty of sunscreen!), during endurance events, various illness and disease states, and while pregnant and breastfeeding. A high protein diet is another circumstance where dehydration may be an issue, with the kidney needing to work extra hard to get rid of the metabolic waste products from excessive protein intake. 


So what is ‘enough’ water?

Well, as I said it depends on a number of things, and the best way of doing it is listening to your body and learning what being well hydrated feels like. My best estimate is one based off body weight:

35mL x body weight in kg

So based on that, an individual that weighs 70kg would need to drink:
35mL x 70kg = 2450mL (or 2.45L)

If you are exercising lots, or will be in air-conditioning for long period, you will most likely need more, if you are breastfeeding, drink more. And while other beverages may contribute to water intake, water is always best as it doesn’t contain empty kilojoules (energy without nutrients) and will immediately begin to rehydrate you. Coffee has been said to be a diuretic (Something which causes us to urinate more frequently and therefore loose water), however the actual effect of this is very small. Coffee and tea can contribute to your overall fluid intake, but remember that high levels of caffeine are also detrimental to your health. 

Another aspect of course, is the water content of our food. So for example, fruits and vegetables contain high levels of water content, so help to contribute to our overall water intake. All the more reason to get your 2 and 5 everyday! If you are not currently consuming the recommended amounts of fruit and veg, then you will definitely want to be getting plenty of water, aim for the full amount needed for your body weight. 

On a final note, the easiest way to make sure you are getting enough fluids, is to simply drink water. While in rare cases you can drink too much, drinking 3 litres a day isn’t going to get you there, and more water will be beneficial to your thirsty cells. I have a big 1 litre drink bottle, that I make sure I finish before lunch, then fill up again at lunch. After I have finished those 2 litres, anything else is a bonus! 

The body love segments #2: Amber


I met Amber a few weeks ago while I was at Lorna Jane Floreat doing a Nutrilly promo. Amber is such a gorgeous soul, and I couldn’t believe this girl was so wise at only 15! I honestly wish I had Amber’s values and belief’s at 15, my whole life would have been different. A huge thank you to Amber for being brave, and sharing her story with us. I really hope you get as much out of her bravery as I did! Amber you are a beautiful soul who is a great role model for not only other teenage girls, but for all women! Go Amber!

“My name is Amber and i’m 15 and a half years old. Being a teenager, the last few years have affected me dramatically and has changed the way I view my body.

When I was younger nobody really cared very much about what you looked like or how ‘fat’ you were. Now growing up I’ve started to view my body differently, because of the flawless girls on social media, magazines and just people I know with amazing, skinny bodies.

A few years ago, when swimming at the beach or even at a friends house, I would wear only one piece bathers and board shorts because I wasn’t confident, or wouldn’t want to show my body to anyone. I was afraid people would judge me, even if they were my best friend.

However, not so long ago I was at a surf shop and some amazing bathers caught my eye. I considered trying them on, and deliberated whether or not I wanted to put myself through that. Eventually I tried them on and felt amazing, and realized that I might actually be able to wear these to go swimming! The last two piece I bought I only wore once with board shorts over the top, as iv’e never really been confident enough to wear them without board shorts. I ended up getting the bathers, but still wasn’t sure if they were going to end up like the last pair I bought and not wear them much. I then decided to make a promise to myself that I will try to wear the bathers as much as possible, and I will feel confident and good about myself. I did end up wearing the bathers over summer and I feel amazing now.


My lifestyle has changed within the last few months, because I have learnt to love my body. I now exercise regularly, and have tried eating healthier with a few treats every now and again. I’m not just exercising because I want to lose weight or be skinny. I’m doing it because I want to nourish my body on the inside. I love my body so much now that I take time out of my day to exercise to make me feel great about myself.

I definitely recommend to anyone who is not confident about themselves, to take time to buy the perfect pair of bathers or a piece of clothing, that you will make you feel confident and most importantly make you feel good about yourself! As well as that, I would also recommend if you want to learn to love your body more and want to help nourish it on the inside, try exercising as it will release endorphin’s, which has been proven to make you happy! If your just exercising to lose weight, don’t do it because you’re doing it for the wrong reasons. Even just doing a small walk around where you live, is great for you!”