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Healthy Adoptions for 2012

When it comes to health each year there are always a few resolutions that never take root. This is probably because I’m trying to make too dramatic changes. Perhaps by setting realistic goals, ones that will make me feel good and require a level of effort that I can handle even when I’m feeling stressed, I will find greater success.

According to Dr Mehmet Oz, studies have shown that 10 pounds is the magic weight loss threshold for achieving significant health benefits. “Passing that mark significantly reduces your risk of diabetes, arthritis and lowers your blood pressure. It may also decrease your chances of developing breast cancer.” I’m taking this on board and will be satisfied with dropping a pound a month this year. That’s not to say I’m giving up my quarterly detoxes. I find these very helpful in recalibrating and then maintaining, good nutritional habits. Among my current favorites are David Kirsch’s Ultimate Detox Kit, NY based Dr Frank Lipman’s gentle 2 week detox Be Well Cleanse and UK based juice cleanse company, Radiance 5 Day Greens Cleanse.

Portion control is key to weight loss and I recently came across a very easy to remember guide to serving sizes; for pasta or rice think of the size of a light bulb, nut butter or hummus equals a golf ball, cheese cubes are three dice, chicken or turkey the size of a pack of cards, olive oil or salad dressing a poker chip and breakfast cereal the size of a tennis ball. These leave little room for misinterpretation.

We all know that breakfast is the most important meal of the day, but recently I learnt that skipping it might increase your risk for obesity more than fourfold, a scary statistic. Greek yoghurt with black or blueberries and a sprinkle of mixed seeds (flaxseed, pumpkin and sunflower) is my easy to prepare, healthy start to the day, boiled eggs at weekends and when time is tight, a David Kirsch Protein Plus Meal Replacement shake with added sachet of his Super Charged Greens Blend offers no excuses. Loaded with essential nutrients, this combo provides dietary fire to help regulate blood sugar, antioxidants to fight free radicals and protein to build muscle and rev the metabolism. I now keep these sachets and my shaker in my desk to ensure that I am never running on empty.

At the other end of the day both mind and body stand to benefit from an earlier meal. People who graze before bed gain on average three and a half more pounds over a year than those who don’t according to one study. In addition, blood sugar, cholesterol and circulation changes brought on by the digestive process may disrupt blood flow to the brain. I’m now trying to finish dinner by 9pm.

Still on the subject of food, apparently people eat up to 50% more when distracted. Turn off the television or put away the lunchtime magazine and focus on every mouthful. Remember it takes around 30 minutes for your body to register that it’s full. I eat way too quickly, so am tasking myself this year to thoroughly chew and savour every mouthful. Distractedly inhaling my food is set to be a thing of the past.

On the treat side here’s an eye opener. For years studies have shown that flavonols, the antioxidant-rich compounds found in cocoa, improve circulation. Now, new research indicates that because those compounds increase blood flow to the brain, they may also help you see more clearly. “Two and a half hours after consuming 720mg of flavonols (the amount in about 1oz of dark chocolate) study participants’ visual function and ability to detect motion direction improved dramatically.” Glasses for nighttime reading are a new necessity, so I’m taking this as my license to indulge in the occasional square of dark chocolate.

It is surprising how little exercise it takes to do a body good. For me its always been a case of wanting at least an hour for my cardio and getting frustrated when I don’t have the time to fit it in. I got it wrong, just 30 minutes daily at “talk test” pace (ie you should still be able to talk whilst you are working out but not sing) can keep you from gaining weight and reduce your risk of stroke and heart disease. This year I’m running 15km a week not 25km. Creating an attainable and realistic goal is definitely the way forward, and if I Iose momentum I’m not going to view it as failure, but as an opportunity to recommit.

Stretching is so important too. I’m now scheduling workout time for this after cardio. It improves flexibility and also makes you stronger. Last year’s resolution for thrice weekly yoga didn’t last long, so this year its planned in my diary every Wednesday and so far I’m loving the way it makes my body feel both physically and mentally.

One random, final resolution. Did you know that high heels put up to 26% more pressure on your knees and up to 76% more pressure on the balls of your feet? Wearing them every day can stiffen your Achilles tendons and permanently damage the muscles in your legs and foot joints – just observing the feet in my yoga class it certainly looks like bunions are on the increase. Lessen those effects by alternating heels of varying heights. Too much of the same isn’t good either way. I’m guilty of “flat shoe abuse” as I like to be able to pound the pavements at speed and in comfort. I’m working at changing this up a bit but a Louboutin totter just isn’t my style.

Since January 1st I’ve been adopting these resolutions; the start of the month, when I was on holiday was easy and helped me change my mindset. Back at work I’ve managed to maintain it and a trip to New York will be the litmus test. I’m beginning to feel like a whole new me but maybe that was Anguilla, stay tuned…

Surviving the Festive Season

We will have time on our hands, the food will be plentiful, the drinks flowing but with a mindful regimen and a little preparation there’s a way to avoid weight gain this time of year when we have days off and party filled evenings all the way through to the New Year.

Try skipping coffee, switch to antioxidant-rich green tea or black tea, both give the caffeine boost but help reduce cortisol, the stress hormone that causes the body to crave comfort food. Also focus on your water intake, 1.5 litres is business as usual, for exercise add another litre and if drinking alcohol match your intake glass-for-glass with water in addition.

A lie-in is no excuse to avoid the morning workout, physical activity floods cells with oxygen and releases mood-boosting endorphins. A run in the crisp morning air or even a brisk walk in the park does wonders to boost the soul and raise your self-esteem at the start of the day.

Afterwards remember to have a hearty breakfast – porridge made with water and steel cut oats with mixed berries offers a warming meal that will stabilize blood sugar and keeps you satiated for longer. On days off I used to enjoy a leisurely breakfast and them have little else until dinner by which time I was starving. A habit I’ve forced myself to break with little snacks like a handful of almond or edamame beans and a cup of green tea to keep hunger at bay and my metabolism fired.

I’ve also learned a way to enjoy nights out without totally blowing my fitness plans. Pre-party try eating a protein-rich mini meal, or make things easy and drink a David Kirsch Protein Shake (I also add a packet of his nutritious Super Greens to this). Protein stops you over-eating if you are ravenous after a day at the sales and drinking on an empty stomach can be a fast track to a hangover. If this fails I’ve found that a body-conscious party dress makes me think twice about reaching for seconds and a clutch bag does wonders to occupy hands prone to straying into the canapé plates!

Enough for now, its time to enjoy our hard earned festive breaks. Merry Christmas, Happy Holidays and in January the detox commences.

Day to Night in 15 minutes

Over the past weeks, particularly when time is short I’ve been perfecting my transition from work to party mode. Here are some of the tricks I’ve adopted along the way:

Statement jewellery assists the transformation even when the rest of the clothing stays pretty much the same – dangly earrings or a killer necklace can carry that outfit through cocktails and dinner.
Keep a flat iron or curling iron (Sedu makes some of the best) in your desk so you can smooth out waves or refine curls in minutes. I first like to cleanse and freshen my hair with Serge Normant’s divine smelling Meta Revive Dry Shampoo. If your hair is fine or you are looking to add volume try Oribe’s Dry Texturizing Spray, this does the job in seconds. Prone to frizz? Serge’s silicone-free Meta Sheer Finishing Oil controls flyways and adds incredible shine without greasiness.

When time is tight I freshen up my face without redoing my eye make up – the one and only time I resort to using a face wipe over the rest of my face and a cotton bud saturated in Talika eye make up remover to clean up any stray specks of mascara under my lashes.

I then reapply By Terry’s Hyaluronic Face Glow which evens out my skin tone, followed by her Eclat de Rose tinted moisturizer. This pairing gives sufficient coverage for most foundation wearers and together impart radiance like no other base I have found. A pop of my staple By Terry Apple Glow cream-to-powder Blush Veloutee on cheeks and the essential sweep of Terry’s Touche Veloutee brush-on concealer to disguise any signs of tiredness around the eyes (don’t forget the inner corners) and redness. I also sweep it on the brow bone and top of the cheekbones to disguise the ravages of the day.

I like to reset my lashes using a Shu Uemura eyelash curler (heated under the hand drier for greater curl) and clear mascara, sometimes another layer of colour just gets too clumpy.

I always carry Go Smile Touch-ups in my make up bag to instantly brighten my teeth and freshen breath, now is the time to apply one, before my finishing touch – a transformative red lipstick, currently Terry’s Rouge Terrybly #201 with a conditioning dab of Baume de Rose in centre of my bottom lip to just soften the edges and make it more “me”.

A light spritz of Sisley’s Eau de Soir at the nape of my neck and I’m ready to party.

Soothe Stressed Festive Skin

Forgo the spa facial during the festive season and give your skin some TLC with an at-home mask. This way you can afford to treat yourself more often. It also brings with it a sense of empowerment, being able to both take charge of and visibly improve your skin makes you both look and feel great.

Face masks should never be a chore. I like to apply mine on clean dry skin before stepping into the bath or shower, and it’s the last thing that I rinse off before stepping out.

Clay based masks are ideal for oily or combination complexions, as they help draw out impurities and minimize oil without stripping the skin. Eve Lom’s Rescue Mask is one of the best out there. Deep-cleansing, calming and hydrating, this kaolin, camphor, honey, almond and glycerin blend also gives an instant boost to tired complexions and leaves skin glowing. You can also use her Rescue Mask as an instant pick-me-up for puffy, morning-after eyes: simply dilute with a little water, apply under the eyes, then rinse off after 10 minutes.

Creamy formulas infused with hydrators such as hyaluronic acid and natural oils come into their own for drier skin types. My personal favourites are Caudalie’s Vinosource Moisturising Cream Mask loaded with nourishing grapeseed oil and hyaluronic acid and Clark’s Botanicals’ Deep Moisture Mask. This hydrates and soothes dry and environmentally stressed skin, thanks to its high concentrations of algae extract, coupled with comfrey root, jasmine absolute, and anti-oxidant rich Japanese green tea.

Finally a couple of rapid skin boosters for when time is tight and you need to look at your most rested, hydrated radiant best: Sisley’s Express Flower Gel is a 3 minute re-hydrating wonder that helps banish visible signs of fatigue and creates a feeling of firmed plumped skin.

If I have 10 minutes to spare, I apply one of Wei Brian’s ingenious Gingko Leaf Repairing Face Treatment Pads which very effectively address the appearance of sagging, dryness, dullness, redness, and visible pores. They leave skin smooth and looking dewy and even, with a healthy radiant glow. Covering the entire face, these pads are made from a natural plant fibre infused with a potent concentrate of gingko, bamboo leaf and motherwort, together with hyaluronic acid. Don’t be alarmed, they impart a cooling sensation and sometimes tingle a little while the active ingredients are working. To maximize the benefits, after removing the pad I massage in any product residue until completely absorbed, then moisturise and apply my make up. My DIY pre-party treat for the festive season!

Winter Skin Prep

The burning question on everyone’s lips during my in-store appearances this week in New York and last weekend in Washington DC was “How do I “winterise” my skin?”

Before the temperature dips, we absolutely need to ensure skin is strengthened, hydrated and protected against the elements. Here are some of the latest tricks I employ to keep my skin nourished and radiating health throughout the cold winter months.

First I swap out my foaming cleanser for Eve Lom’s iconic treatment Cleanser. This blend of nurturing cocoa butter and soothing, yet decongesting, essential oils ensures skin is always left balanced and any tight, dry patches benefit from the deeply comforting balm.

I then use Bakel’s P Lipic Rebuilding Serum as a 30 day “cure” to infuse my skin with moisture. This helps strengthen skin and protect it against environmental aggressors, as well as the damaging effects of temperature change.

I have also replaced my day and nighttime moisturisers with Zelens’ new 3t Complex Essential Anti-Ageing Cream. I find this dramatically improves my skin tone, leaving it looking healthy and luminous thanks to a unique plant-derived tri-terpenoid regenerative complex (hence the name). This contains collagen-boosting ursolic acid, along with precious plant and algae extracts, antioxidant vitamin E, skin plumping hyaluronic acid and radiance imparting pearl extract. All that is then needed is my Nia 24 Sun Damage Prevention UVA/UVB Sunscreen SPF30 PA +++ with its skin strengthening 5% Pro-Niacin over my moisturiser by day and I’m good to go.

Have I ever told you that I hate wearing hand cream? Well I do. In winter, however, I need it and find Life NK Mighty Mitts tolerable. It delivers palpable results whilst soaking in fast and never leaving hands feeling greasy.

With a healthy coating of By Terry’s addictive Baume de Rose lip treatment I’m done, fully “winterised” and put to the test last Sunday on my open top bus tour of the sights of Washington. My favourites? The Korean War Veterans Memorial with its poignant “Freedom is not Free” inscription, and the recently unveiled, powerful tribute to Martin Luther King Jr. overlooking the Tidal Basin between the Jefferson and Lincoln Memorials.

Travel essentials for QVC

Last week Space NK debuted on QVC in the US, and I personally was put to the ultimate test in terms of how to look and sound bright eyed and bushy tailed at 2am EST, or 7am UK time, without the benefit of a good night’s sleep. The 2am slot was considered my trial run-through leading up to our prime time debut at 9pm EST the same day. Couple that with a few days of fitful sleeping at best, in the run up to our debut, and you get the scale of my challenge.

It’s amazing what you can achieve with a few helpful pointers from your friends: David Kirsch came up with the perfect supplement, exercise and nutritional balance to get me through this with great energy at the appropriate moments. Geraldine Howard of Aromatherapy Associates provided me with therapeutic blends for bathing and between Eve Lom and Serge Normant, they had my skin and hair care issues covered.

So what was my routine?
No added salt (nor salty food), no alcohol, not even a sniff of coffee and a minimum of 3 litres of water a day for weeks running up to the launch. No room for puffy eyes, water retention or an ashy complexion on the HD screen.

My daily workouts kept me sane, with David pushing me to my limits during our training sessions in NYC. I also squeezed one in, mid-afternoon, at my hotel in West Chester between shows, as I always feel way more energized post-workout.

My sleep patterns have been assisted by Aromatherapy Associates courtesy of their travel friendly Essentials trio of bath and shower essential oil blends. Deep Relax is my short cut to a restful night’s sleep thanks to its grounding blend of vetiver, wild chamomile and sandalwood. Couple that with David Kirsch’s vitamin and amino acid mix of Calming Bubbles one hour before bed and I’m out for the count. I am also a believer that the adaptogens in this formula – astragalus, ashwagandha and rhodiola rosea roots have boosted my immune system and kept me in the peak of health.

When I need to be alert and full of energy I’ve adopted a 3-prong approach – one hour before the show I drink half a litre of water with a sachet of David’s Energy Bubbles containing yerba mate, taurine, ginseng, potassium and mood boosting B vitamins. To my shower, I add Geraldine’s spirit-lifting Aromatherapy Associates Revive Morning blend of detoxifying and balancing pink grapefruit, juniper berry and rosemary essential oils. This never fails to invigorate me, and for a particularly radiant complexion I apply Eve Lom’s skin brightening Rescue Mask for ten minutes before rinsing off in warm water. I have also been substituting Serge Normant’s Meta Morphosis Hair Repair Treatment for my conditioner to ensure that twice daily blow-dries and curling iron abuse do not leave my tresses dull and dehydrated. In fact Serge’s infusion of nourishing vegetal proteins, cedar bark and nopal extracts has left my hair in a brilliantly healthy state. One approach I’m continuing during the Christmas party season.

So how did it all go?
Better than I ever imagined. We are now in preparation mode for our next show early in the New Year – stay tuned…

The Secret to Fashionable Skin

Lit-from-within skin is one runway trend that is here to stay. After all, a glow is a hallmark of health. It means skin cells are rebuilding collagen and turning over quickly – all signs of youthful skin. Here’s how to revive your radiance and keep it forever.

Skin was built to be lustrous. Follow these two crucial steps to brighten up and regain radiance:
Apply a broad-spectrum sunblock with antioxidants daily to prevent both UV rays and free radicals from foiling skin’s ability to repair itself. Nia 24’s Oil-free SPF30 Sunscreen goes one stage further, containing 5% pro-niacin, it helps repair existing sun damage deep within the skin.
It’s equally vital to slough skin with a chemical exfoliant (not a gritty physical scrub) such as glycolic acid to speed cell turnover without irritation. Here Cane + Austin’s Retexturizing Treatment Pads for daily use, come into their own. Natura Bisse’s Glyco Peeling offers a once a week, ten minute solution for the time pressed. Both rid the skin of dulling, dead cells to reveal the smoother fresher skin beneath the surface.

While your new, healthy cells start to produce collagen, try these instant luminizers: Layer By Terry’s genius, Hyaluronic Face Glow primer on clean skin. Acting as a humectant this infuses the skin with moisture, while evening out the complexion, softening dark spots or redness that mute radiance. It also minimizes the appearance of pores and plumps up the appearance of fine lines and wrinkles. For that much sought after “J Lo glow” then follow with By Terry’s Eclat de Rose tinted moisturizer that reflects light like no other, a touch of her #1 Apple Glow Blush Veloutee health-imparting cream-to-powder blush on your cheeks and you are good to go. Remember radiant skin is always in fashion – fake it for now, while you build it from the inside out.

Skin Issues Through The Decades

There is much we can do to resolve the skin problems we will face over the years. It just takes a little commitment and the right products to beat the most common complexion offenders.

Our 20s see the peak of hormone levels that began to rise during our teenage years. This causes increased oil production, breakouts and enlarged pores. Conquer this with daily exfoliation to loosen dead skin cells and break down the oil that can clog pores resulting in blackheads and even acne.
Reduce excess shine without drying skin and shrink pores with Dr Brandt’s Pores No More products, these are oil free and infused with clarifying salicylic acid.

30s is a key decade to focus your skincare regime on wrinkle prevention. You probably are starting to notice fine lines around your eyes thanks to a childhood of beach holidays and outdoor sports. To help prevent further signs of ageing commit to applying sunscreen all year round – SPF 30 is ideal as being outside every day adds up. Use a broad-spectrum sunscreen every morning to protect against both UVA and UVB rays and try a retinol based product every night. I am a big fan of Kate Somerville’s Quench serum under my nighttime moisturizer and find Nia 24’s SPF30 Oil-free Sunscreen ideal for everyday use, as even when exercising as it never migrates into my eyes. Now is also the time to start firming the eye area and treat it with lightening and brightening ingredients. I have been testing Dr Marko Lens of Zelens’ amazing new intensive Triple Action Eye Cream and can vouch for the results.

In your 40s, skin simply doesn’t have the same radiance and uneven skin tone starts to become apparent. This is caused by the multiplication of melanocytes, the pigment producing cells found in the epidermis. Staying out of the sun will significantly reduce this issue. Brighten up a dull appearance with Cane & Austin’s Retexturizing Treatment Pads with 10% Glycolic to deep cleanse and exfoliate the skin, to help even out pigmentation, increase cell turnover and stimulate collagen production while smoothing fine lines.

In your 50s estrogen levels decline so skin becomes thinner and drier and moisture is lost. Combat crinkly, brittle skin with a combination of gentle exfoliation, Eve Lom’s Cleanser with skin polishing muslin cloth comes into its own here, to bring younger functioning cells to the surface, and wear a long-lasting hydrating and strengthening serum under your moisturizer in the morning and at night. Bakel’s P-Lipic Serum offers deep down hydration thanks to its high concentration of humectant hyaluronic acid that locks in water for a healthier, plumper epidermis in combination with cell strengthening trehalose and antioxidant vitamins A and E.

When you hit your 60s it is time to update your skincare arsenal with products that will restore volume and lift sagginess around the neck and jawline. Some mature skin is easily irritated so look for products containing anti-inflammatory botanicals such as bisabolol (German chamomile), super-antioxidants to prolong the life of skin cells, gentle brighteners and skin plumping hydrators such sodium hyaluronate and sodium lactate all of which are contained in new high performance anti-ageing cream 37 Extreme Actives that can conveniently be used for both day and night.

Skin ageing isn’t quite optional yet, but there is much we can do to fight our corner…

Catwalk Beauty AW2011

This season’s collections brought us bold blocks of pigment on the eyes, red on lips and nails, strong eyebrows, chic knots of hair, twisted tendrils and metallic was added to everything.

As ever, perfect skin is the starting point. Try smoothing on an illuminating protective moisturiser such as Caudalie’s Premier Cru or By Terry’s Seve de Rose Ultra-Glow Double Serum underneath your regular cream before lightly dabbing on foundation to fake a lit-from-within glow.

Strong, full brows are back in a big way. With squared off at the ends, boyish brows were the focal point of many catwalk beauty statements. Fill sparse areas with powder or pencil to frame and define the face. Laura Mercier’s Triangular Brow Pencils and Brow Powder Duos are some of the best around and a clear brow gel gives a perfectly groomed finish.

Graphite is now the new neutral courtesy of Chanel where metallic lids were sexied-up with plenty of black liner. Nails painted with graphite polish looked cool, not matchy-matchy. Here Rococo Nail Apparel offers you two choices the ‘40s-inspired Black Pearl Luxe or new Geisha.

The Jil Sander show once again showed us how to pump up the pigment. Forget veils or washes of colour this season. Work strong shades in bold blocks – apply eyeshadow wet for greater intensity and layer up your lipstick for a full colour pay-off. By Terry’s Rouge Terrybly in 201 Terrific Rouge hits the mark here.

Terry’s Ombre Blackstar eyeshadows make easy work of this season’s new smokey metallic eye where Pat Mc Grath gave it an elegant makeover with a pop of gold, copper or silver. At Roberto Cavalli she cooked up smouldering black-and-copper lids, a shade combo that flatters light eyes. For brown eyes, try pairing gold with navy for a Jason Wu effect.

Winged liquid liner and big-time ‘60s lashes delivered a sexy-meets-sophisticated eye. Both Chantecaille (Le Stylo) and By Terry (Ligne Blackstar) make easy to use, stay-put, liquid liners. Start at the inner corner and closely trace the upper lash line. At the outside corner of the lid, straighten the line, extending it slightly. Finish by curling the lashes with Shu Uemura’s klutz-proof cult curler and adding 2-3 coats of mascara. Chantecaille’s new Faux Cils Longest Lash with growth booster included, is an indulgent must-have.

Bright red hues ranging from cherry to scarlet showed up on not only the clothing but the lips too. Look no further than Lipstick Queen’s flattering options designed to suit all skin tones. Ralph Lauren referenced Asian influences, applying red to the centre of the lips and patting it out with the fingers, at Jil Sander a matte warm red was the order of the season.

Off duty lips in any shade of nude through pinky beige were featured at Missoni and Roberto Cavalli, playing light relief to the heavily smoked eyes. These new neutrals have a beautifully balmy finish and Rouge Terrybly in 103 Plumping Nude is perfect for warmer toned complexions and 101 Flirty Rosy for cooler.

Give the complexion a healthy, outdoorsy pink glow by brushing it underneath the cheekbones. Nars’ blush in Douceur is a very pretty option.

Hair options abounded with centre partings making a style appear effortless and polished at the same time, particularly when Living Proof’s Full Root Lifting Spray is applied at the roots for a boost of body.

Voluminous blow-drys such as those at Anna Sui are always in fashion. Spritz on Oribe’s new Maximista thermal-protective body builder and blow-dry hair using a round brush, setting it with medium Velcro rollers for extra lift.

Polished updos assisted with Oribe’s Dry Texturizing Spray appeared in masculine and feminine forms. At Donna Karan, the buns were strict yet soft, at Yves Saint Laurent, slick sideburns accompanied low knots.

Finally ponytails. “This season wasn’t about a simple ponytail. It was low or high or straight or messy,” says Sam McKnight. “But all were similar from the front, with a different textural detail in back,” Dress up your pony by wrapping a section of hair around the elastic or add a chic accessory. Enjoy your experiments!

The Power of Water

I have just returned from an amazing tennis holiday at Puente Romano in Spain. During my time there playing in 90 degree heat I was constantly reminded of hydration levels and had to focus on drinking around 4 litres of water a day. Interestingly the night we arrived, Tom Jones was playing a small concert in the stadium court and as well as sounding pitch perfect he looked amazing having recently dropped close to 30lbs. What was surprising was that during his performance he must have downed 10 glasses of water that were lined up on stage for him.

Last week also saw the Marbella Tennis Masters at the Puente Romano Club with my brother’s childhood hero Bjorn Borg, Pat Cash and doubles trickster Mansour Bahrami among the stars playing. With ages ranging from 35-55 they had one thing in common, they were all in the most amazing shape of their lives. So I thought I’d delve a little closer. This involved sleuthing round the breakfast room checking out what they were eating (scrambled eggs, cheese, berries, no bread to a man) and drinking surprise, surprise, green tea and lots of water.

So why is water so important?
As Rachael Moeller Gorman recently reported in EatingWell Magazine:
Staying hydrated keeps your memory sharp, your mood stable and your motivation intact. When you’re well-hydrated you can also think through a problem more easily. Researchers hypothesise that not having enough water could reduce oxygen flow to the brain or temporarily shrink neurons – or being thirsty could simply distract you.

Water keeps your throat and lips moist and prevents your mouth from feeling dry. Dry mouth can cause bad breath and an unpleasant taste, and can even promote cavities.

Dehydration lowers your blood volume, so your heart must work harder to pump the reduced amount of blood and get enough oxygen to your cells, which makes everyday activities and exercise more difficult.

Your body releases heat by expanding blood vessels close to the skin’s surface (this is why your face gets red during exercise), resulting in more blood flow and more heat dissipated into the air. When you’re dehydrated, however, it takes a higher environmental temperature to trigger blood vessels to widen, so you stay hotter.

When you’re well hydrated, the water inside and outside the cells of contracting muscles provides adequate nutrients and removes waste efficiently so you perform better. Water is also important for lubricating joints.

When a person is severely dehydrated, skin is less elastic. This is different than dry skin, which is usually the result of harsh cleansers, hot water and exposure to dry air. And, no, unfortunately, drinking lots of water won’t prevent wrinkles.

Your kidneys need water to filter waste from the blood and excrete it in urine. Keeping hydrated may also help prevent urinary tract infections and kidney stones. If you are severely dehydrated, your kidneys may stop working, causing toxins to build up in your body. This also promotes the formation of cellulite.

So now that you’ve read the total body benefits of drinking water, how much water do you actually need?
The US Institute of Medicine says adult men need about 13 cups (3 litres) per day of fluid; adult women need about 9 cups (2.2 litres) of fluid. Apparently we get about an additional 2 1/2 cups of fluid from the food we eat.
“But one size doesn’t fit all,” says Leslie Bonci, Director of Sports Nutrition at the Center for Sports Medicine at the University of Pittsburgh Medical Center. Your size and activity level affect your fluid requirements. Simply put, the larger and more active you are, the more you’ll need.
So, how much water do you drink every day?