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Get your 2L a day

On average a healthy sedentary adult living in a temperate climate needs to replace 2.5L of lost fluids a day. Although everyone is different. Some factors like age and gender play into how much water you should drink every day so it's worth finding out if you need more. But don't worry – you don't need to replace all your water through drinking alone!

Water is replenished from 3 major sources:
- 0.7L is absorbed through the food we eat.
- 0.3L of metabolic water* is produced in the body during biochemical reactions.
- That only leaves us with 1.5L of pure water to replace through what we drink.

In combination with other water intake sources, people should drink about 2L* of water each day to maintain water balance**. Good hydration goes hand in hand with a healthy lifestyle!

The consequences of inadequate hydration

If the amount of water one loses is not compensated by an appropriate amount of water intake, signs of dehydration may occur:
• Thirst sensation
• Decreases in the amount of urine
• Darker urine colour
• Tiredness
• Headaches
• Dry mouth
• Dizziness
• Decrease in mental awareness

In certain circumstances you should drink more water:
• Physical activity
• Heat

* For a sedentary adult living in temperate climates.

** Jéquier E and Constant F. Cahiers de Nutrition et de Diététique (2009 in press): Pourquoi faut-il boire de l’eau? Pour maintenir la balance hydrique (Why should we drink water? To maintain the water balance)

* Water contributes to the maintenance of normal physical and cognitive function and normal regulation of body temperature. At least 2L of water, from all sources, should be consumed per day as part of a healthy diet and lifestyle.

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We're made out of Water

Water represents about 60% of an adult's body weight. In fact all of our vital organs contain different levels of water. It even makes up a large part of our blood, our skin and our muscles. No wonder why it's so important!



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Kids run on water

Imagine what a typical school day is like for your children... They never stop! Make sure they start their day well, with a good breakfast and a glass of water. Drinking water regularly can help all of us to maintain attention and concentration. Just like healthy eating, good hydration habits that are established in early life are generally retained into adulthood.