Water Explained Feb 2025
While we can survive weeks without food, we’d only last about three days without water. About 75-85% of our brain tissue, about 83% of our lungs and even 31% of our bones are made up of water.
Not drinking enough water? Here is what happens in our body.
Reduced blood volume – fatigue, dizziness and reduced circulation.
Constipation- not drinking enough water can lead to constipation and gas as water helps soften our stool.
Impaired temperature regulation- sweat which is made up mainly of water is how our body balances our temperature and cools us down.
Dry skin- adequate water intake helps maintain skin hydration by supporting the skin’s natural moisture barrier, which prevents water loss.
Reduced kidney function – our kidneys rely on water to help filter waste and maintain a proper balance of our electrolytes. Low water intake can lead to UTIs, kidney stones or build up of toxins.
Headaches, poor concentration- due to changes in blood volume in our brain which reduces oxygen supply.
Poor performance- as water helps our body transport nutrients and regulate temperature.
Daily water requirements:
No single formula applies to every individual or situation. Water needs vary depending on factors such as activity level, humidity, climate, body temperature, and body composition.
Generally, there are five main recommendations in giving an estimate of how much water you need a day.
- Listen to your body. Let thirst guide you and drink enough water so that your urine is pale yellow.
- About 8-10 cups of water a day.
- 30ml of water per 1 kg of body weight.
- Adequate intake of 2.0 litres/day for adult females and 2.5 litres/day for males in conditions of moderate environmental temperature and moderate physical activity (study 3).
- 2.7 litres for women and 3.7 litres for men for dietary reference intake from the Institute of Medicine, including all water contained in food, beverages, and drinking water (study 4).
Water Benefits in Science:
An awesome 2024 review looking at clinical trial outcomes in daily water intake showed some very interesting results, here’s a summary of the main points:
- Four studies looked at overweight and obese adults, they were told to consume 1.5L of water per day and before meals for 12 weeks to 12 months, results showed greater weight loss compared with those in the control groups, between 44-100% more weight loss vs control groups. “Premeal water intake may induce weight loss through stomach filling, leading to earlier satiety or by replacing high-calorie beverages.”
Water also plays a crucial role in breaking down fat, a process called lipolysis. This is important for weight loss because it enables your body to convert stored fat into energy. Staying hydrated helps your body carry out lipolysis effectively, supporting your efforts to lose weight.
- Increasing daily water intake can significantly reduce the occurrence of kidney stones and extend the time between stone events, while also lowering the risk of stone formation in healthy individuals by decreasing the concentration of salts that contribute to stones.
- Another great benefit of water? The reduction in urinary tract infections (UTI’s). Women who frequently experience UTIs and drink less than 1.5L of fluids daily saw fewer infections and longer gaps between them when they increased their water intake by 1.5L per day. The reason was thought to be because water diluted and flushes bacteria, improving clearance of the bacteria and inhibiting them from attaching to our epithelial cells.
If you have come across an article or study that you’d like us to summarise or analyse, just share the link! Our team, including our dietitian and food scientist, are ready to dive in and provide you with insights.
Water and collagen
Electrolytes:
When you think of hydration, the first thing that likely comes to mind is water. But did you know that drinking water alone isn’t always enough to keep your body balanced and functioning at its best? When we sweat, we lose water, which accounts for 99% composition of sweat but the remaining 1% consists of electrolytes. So if we only rehydrate with water we are not replacing electrolytes lost as well. But there is also something known as hyperhydration, the opposite of not drinking enough fluids, where there is an excess of body water, which dilutes your body of electrolytes and causes a variety of health symptoms and risks.
In our body, you will find water in our cells and outside the cells (approximately 65% intracellular and 35% extracellular). Electrolytes are incredibly important as water follows the movement of electrolytes. In other words, electrolytes regulate where water is in the body, affecting cell functions. The essential electrolytes are sodium, chloride (the main electrolytes lost in sweat) as well as potassium, magnesium, bicarb, phosphorus and calcium. In our body they are responsible for muscle contraction and relaxation, nerve function, pH balance, hormone regulation and can even affect our blood pressure, energy control and glucose control.
Symptoms of deficiencies include headaches, cramping, muscle twitching and fatigue. The different electrolyte functions and deficiency symptoms are listed at the bottom of our post:
So when do you need to hydrate with electrolytes?
Research from 2021, has shown that individuals have a 50% increased risk of muscle cramps from hydrating with water only, during intense exercise and those who have high sweat rates. This would also include days that are very hot, which will result in excessive sweating, or any period where you are excreting a lot of water and not able to replenish electrolytes from food sources (think vomiting, diarrhoea etc).
Supplement with electrolytes when necessary:
To ensure that you are keeping your body in homeostasis and balance, and when you cannot get your adequate intake from food and if your body is dehydrated, that’s the time to consider an electrolyte drink. Some are not even aware or feel the effects of dehydration, but if you’ve been sweating, overloading with water or engaging in intense exercise, your body is likely deficient in much-needed electrolytes.
That said, not all electrolyte supplements are created equal, so there are some things to look out for when choosing the right option for you:
- Some products are loaded with sugar and artificial ingredients, that bright green and dark blue colour did not get that way naturally. They add colours to entice you but their ingredients are far from natural and healthy.
- While flavour itself isn’t a problem, limit artificial flavours and aim for naturally flavoured alternatives.
That is why we are so proud of our ProHydrate+. A brilliant, zero nasty, cane sugar free, natural flavoured alternative to most commercial rehydration drinks, that will replenish your body’s lost electrolytes and keep your hydration levels at the perfect level.
Prohydrate+
Why we chose our ingredients
Natural Lemon Flavouring: Provides a refreshing taste without artificial additives, making it enjoyable to drink and encouraging consistent hydration.
Inulin: A prebiotic fibre used for its benefit in gut health, aids digestion, and enhances the absorption of minerals like calcium and magnesium for better electrolyte balance.
Collagen: Helps maintain healthy joints, skin, and connective tissues, making it ideal for active individuals and those prioritising long-term wellness.
KetoSweet (Erythritol and Monk Fruit Extract): Offers natural, low-calorie sweetness without spiking blood sugar levels, making it suitable for those on keto or low-carb diets.
Electrolytes (Sodium Chloride, Bicarbonate, Potassium Chloride):
Sodium Chloride: Replenishes salt lost through sweat, maintaining fluid balance and preventing dehydration.
Bicarbonate: Helps regulate pH levels, reducing acidity in the body during intense exercise or illness.
Potassium Chloride: Supports muscle function, reduces cramps, and aids in maintaining proper electrolyte equilibrium.
How does our ProHydrate+ compare to other unnamed products on the market?
- Other brands contained dextrose monohydrate, maltodextrin or sucrose, ProHydrate+ is sugar free.
- Unlike other brands that have colourants such as E133, we chose to stay pure, with only natural flavouring.
- We added the benefit of inulin and collagen for a happier gut.
Different types of water- is it safe to drink?
The 2024 Independent Blue Drop Report shows that 87% of municipal drinking water meets safety standards for consumption.
An interesting article, where Craig Sheridan, Professor, University of the Witwatersrand quoted, “As a general rule, South Africa’s water works are able to remove almost all chemicals such that the water is safe to drink. The water treatment works also disinfect the water, killing harmful bacteria and viruses. This is primarily done with chlorine, but the water is overdosed slightly. This leaves a little chlorine in the water for “residual” disinfection. The residual chlorine travels with the water down the pipe to the reservoir and into your home, keeping the water pathogen free.” It all depends on where you live, different areas have different water treatment facilities as well as exposure to natural minerals in the water.
In most cases, tap water is safe to drink, especially in larger cities where consistent water pressure helps keep contaminants out of the system. The presence of residual chlorine is also a good sign that the water supply is well-maintained. However, this depends on water treatment facilities operating effectively, which isn’t always guaranteed. If you would like to read more about the results from the independent study in 2024, here is the link attached.
For example, in Cape Town, testing is done weekly, with over 6000 tests done annually ( report ). Looking at other articles, one study found that distributed bottled water actually contained more E.Coli than tap water in Pretoria. Another found that tap water was generally safe in rural areas of Limpopo, however, due to inconsistencies with the water treatment plant it was not as trustworthy. Another study found some agricultural contaminants in tap water (they did use a small sample size however).
So the safety of tap water does truly depend on your area (most areas were generally safe to consume and regularly tested). It also depends on what you look at. From our point of view, the biggest concern is pathogenic bacteria (which can cause illness), others may focus on microplastics, pesticides or minerals.
Flavoured waters- sugar content examples (per 500ml)
The team chose random brands to analyse how much sugar is in common sugar-containing drinks, the results shocked us and reminded us the importance of being mindful of looking at nutritional labels.
Flavoured water- ~20g sugar (5 teaspoon of sugar)
Fizzy sodas- 15-64g of sugar (4-16 teaspoon of sugar)
Energy drink- ~39-54g sugar (13.5 teaspoon of sugar)
Sports drink- ~32g sugar (8 tsp sugar)
Alternative “water” drinks?
Coconut water– interestingly, some brands also had ~15g of sugar/500ml so it is also important to look at labels. Looking at the potassium content, at 1040mg per 500ml, naturally rich in potassium, making it a great option for hydration and electrolyte balance. As we’ve mentioned, potassium helps with muscle function, nerve signalling, and regulating blood pressure. Furthermore, there is about 140-250mg of sodium and 60mg of magnesium/500ml of coconut water.
Aloe water- certain brands with 32g of sugar/500ml, aloe water helps keep you hydrated and may contain small amounts of potassium, sodium (~72mg/500ml) and magnesium which support electrolyte balance.
Chia seed water– with ~44g of sugar and surprisingly ~1g of fibre/500ml chia seed water, the team suggests that you rather make your own at home. That way you can decide the sugar content and ensure that you get the added benefit of fibre.
