HYDRATION FACTS

How much water you need to drink daily?

DEHYDRATION
Everyone’s water needs are different; an individuals body mass will determine how much water
Did you know that as soon as you they need to consume. Use the table below as a guide.
realise you are thirsty; dehydration
has already started? Dehydration
Weight (Kg) Weight (lbs) Daily Water Intake
will immediately impact on your
physical and mental performance.
50 110 7 Glasses
60 132 8.4 Glasses
70 154 9.8 Glasses
80 176 11.2 Glasses
90 190 12.6 Glasses
OTHER SIGNS 100 220 14 Glasses
A standard glass is
250 ml/8.45 oz
What Doesn’t Count What Counts
Lower energy Headaches Dry skin/lips
levels Coffee Water
Tea with caffeine Detox Waters
Alcohol Herbal teas (No Caffeine)
Soda / soft drinks Unsweetened Nut Milk
Energy Drinks
Fruit Juice
Muscle cramps Fatigue Dizziness Artificial sweetened drinks

Please note: The amount of water your body needs is influenced by the amount of exercise you do, the
climate and what you consume (Alcohol and Coffee are diuretics so you will need to up your water intake)
HYDRATION FACTS/BENEFITS SKIN

Our bodies are made up of 60% water

Water is vitally important when it comes to staying healthy.

Your skin is your largest organ and is made up of 64% water
Only 1 in 4 people in the US are properly hydrated.
Staying hydrated means, clearer skin, stronger nails and shinier hair

If toxins accumulate in your body they are mostly removed through

Water plays a crucial role in transporting nutrients and waste products
your skin. When you are hydrated these toxins are less concentrated
through your body.
which contributes to clearer skin.
Did you know that sometimes you think you are hungry when you are
If your skin is not getting the sufficient amount of water, it can result in
actually thirsty? Next time you are hungry drink a glass of water first!
your skin becoming dry and flaky. Dry skin also has less resilience and is
more prone to wrinkling.
Water can actually help to suppress your appetite.
Moisturizing your skin both internally and externally is a critical
Your body can’t perform all the functions it needs when you are
combination for healthy, glowing, beautiful skin.
dehydrated. Your body works more efficiently when it gets enough
water, which means you will have more energy.

A hydrated body is a healthy body, water is used by the body to help

flush and rid the body of toxins.
+
If you struggle with drinking water you can add fruits, herbs and spices
to naturally flavour your water.
ENVIRONMENTAL IMPACTS
One in Five Americans only drink
bottled water
Plastic water bottles generate
an enormous amount of waste
that is ending up in landfill or
our environment. By avoiding
bottled water and refilling your
own bottle you can help conserve
resources and nature.
Did you know in production:
It takes up to 3L of water to
produce 1L of water? Investing in
a good water bottle will not only
help to keep you hydrated but
will also help the environment.
Although plastic bottles are
recyclable. Less than 20% of
plastic water bottles are being
recycled.
Get back to the tap, invest in a
BPA free bottles.
CHALLENGE
1 Get your skin tested in store to see if you need to take the
hydration challenge
Try to make a detox water. They are a great way to drink
2 water. They are not only delicious but they’re a fun way to
make sure you consume your recommended daily intake.
Check out the delicious recipes in our recipe section.
3 Mark off your daily water consumption in the table
provided.
At at the end of each day, note how you have been feeling,
4
i.e. more energetic.
Take a selfie at the end of every week to monitor any
5
changes in your skins appearance
Monitor the colour of your urine daily. Your urine should be
6 transparent or pale yellow in colour. This means normal and
healthy and well-hydrated. If your urine is darker in colour
this means that you need to up your water intake.
Since the challenge can be downloaded online, you are
7
able to join no matter where you live, so there is no excuse!
7 DAY WATER CHALLENGE

Color in one glass for every glass of water you drink throughout the day.
Aim for 8 glasses per day / 1 glass equals 250ml/8.45oz

DAY
1

DAY
2

DAY
3

DAY
4

DAY
5

DAY
6

DAY
7
RENEW

Recipe:
5 x 2cm pieces of pineapple
1 Sprig of mint

Why Pineapple?
Pineapple is a great source of
potassium and is also
anti-inflammatory.

Why Mint?
Mint is cleansing and refreshing it
also aids digestion.
 DETOX

Recipe:
2 slices of grapefruit (cut in 4)
1 handful blueberries

Why Grapefruit?
Grapefruit is a detoxing and
cleansing fruit, it is an excellent
source of vitamin C which can
help boost your immune system.

Why Blueberries?
Blueberries are a good source of
antioxidants including as well as
vitamin C.
GLOW

Recipe:
1 thumb of ginger,
1/2 a stick of lemongrass
1 sprig of mint.

Why Ginger?
Ginger is believed to have anti-
inflammatory properties and
helps give you a natural glow.

Why Mint?
Mint is cleansing and refreshing
and also aids digestion.

Why Lemongrass?
Lemongrass has natural
cleansing properties.
 BRIGHTEN

Recipe:
1 orange (sliced)
2 Prigs of cilantro

Why Orange?
Oranges are an excellent source
of vitamin C. They are also a very
good source of B vitamins and
potassium to aid hydration.

Why Cilantro?
Cilantro leaves are rich in vitamin
C which is great for skin health.
RADIANCE

Recipe:
1/2 a blood orange (sliced)
1 handful of raspberries

Why Blood Orange?

Oranges are full of
beta-carotene, which is a
powerful antioxidant that helps
prevent the signs of aging.

Why Raspberries?
Raspberries are high in
antioxidants, vitamin C and are
also anti-inflammatory.
HYDRATING

Recipe:
5 small pieces of watermelon
Coconut water (fill)

Why coconut water?

Coconut water is naturally high
in electrolytes and potassium for
uick hydration.

Why Watermelon?
Watermelon is a great source of
potassium and vitamin C, which
is great for keeping you hydrated.
REFRESH

Recipe:
1 Sprig of mint
1/4 of a green apple (sliced)
1/2 a lime (sliced)

Why Mint?
Mint is cleansing and refreshing it
also aids digestion.

Why Apple?
Apples give a delicious crisp taste
and are also rich in important
antioxidants and flavonoids.

Why Lime?
Limes are a great source of
vitamin C.
 CLEANSE

Recipe:
1/2 a lemon (sliced)
1 sprig rosemary

Why Lemon?
Lemon has natural cleansing
properties, and is a great way
alkalize in the morning. It is also
a great source of itamin C.

Why Rosemary?
Rosemary is a good source of
iron, Calcium and vitamin B6. It
also has cleansing properties.
REPAIR

Recipe:
1/2 a kiwi (sliced)
1 handful of blueberries
1/4 of an apple (sliced)

Why Kiwi?
Kiwifruit is an excellent source of
vitamin C and vitamin K.

Why Blueberries?
Blueberries are a good source of
antioxidants and vitamin C.

Why Apple?
Apples give a delicious crisp taste
and are also rich in important
antioxidants and flavonoids.
 SOOTHE
Cucumber Herbal
Alcohol- ree Toner

Recipe:
6 slices of cucumber
1/2 a lemon (sliced)

Why cucumber?
Cucumber contains vitamin K,
B group vitamins, potassium,
vitamin C and magnesium and
is fantastic for hydration.

Why Lemon?
Lemons are a great source of
vitamin C. They are also a great
way to alkalize in the morning.