Hydration Hacks: Are You Drinking Enough Water?
Between running after taxis, cooking pap, dealing with load shedding, and chasing that hustle – it’s easy to forget to drink water. But your body? It doesn’t forget. It’s busy pumping blood, filtering toxins, and keeping you alive — and all that takes water.
So before you grab that 2L of Coke or your 3rd coffee, ask yourself: “Have I even had one full glass of water today?”Be honest.
How much water is enough?
You’ve probably heard “8 glasses a day” – but actually, it depends on you. A better guide is:
30–35ml per kg of body weight
That means if you weigh 70kg, you should aim for about 2.1 litres a day.
More if you:
- Work outside or walk a lot (shout out to delivery drivers and builders!)
- Live in hot places like Mpumalanga or Northern Cape
- Are pregnant, breastfeeding, or on chronic medication
How to tell if you’re running low on water
You might be dehydrated if:
- Your lips are drier than a bakkie in the Karoo
- You’re tired and moody for “no reason”
- Your urine is darker than your morning tea
- You’re struggling to, uhm… go “number two”
- You have a headache that feels like petrol just hit R30 again
Hydration Hacks
💧 Start your day like a champ
Before that morning koffie – down one full glass of water. Your body will thank you.
💧 Turn your bottle into your bestie
Keep a 1L bottle on you like it’s airtime — refill and sip all day.
💧 Add local flavour
Slice up naartjies, mint leaves, or even a rooibos teabag to spice things up.
💧 Don’t wait for thirst – stay ahead
If you’re already thirsty, you’re already a bit behind. Sip throughout the day, not just when your mouth feels like the Kalahari.
💧 Eat your water too
Mielies, watermelon, grapes, cucumber, spinach — they all count. So no, your bunny chow doesn’t count, but your chakalaka side salad does.
💧 Set alarms if you must
We use alarms for everything — try one for water every 2 hours. Easy.
Water may not fix load shedding, Eskom, or the price of chicken wings — but it can help you feel more energised, poop better, think clearer, and keep your skin glowing.
When it’s more serious than just dry lips
If you’re feeling dizzy, confused, haven’t urinated in hours, or your skin feels hot and dry — you may be severely dehydrated. That’s not the time for DIY solutions. It’s time to see a nurse or doctor.
🩺 At Netclinic, we can help check your hydration levels, blood pressure, and make sure everything else is running smoothly — especially if you’ve got high blood pressure, diabetes, or take daily medication.
