A logo on Page 28 of Friday's LIFESTYLE section incorrectly credited Dr. Alan Douma with a column written by BodyWise columnist Alison Hirschi. We apologise for the error.

It's a brand new year, and a that means another opportunity to start fresh and begin working towards a brand new you.

In the last BodyWise column, I offered you tips on setting realistic and attainable goals, because how will you be able to achieve success if you have not defined what success means to you.

If you don't set goals for yourself, you will have no direction; if you have not detailed your desired result, you won't know how to get there.

So sit down now, or as soon as you finish reading this column, and set yourself some goals; write down on paper what you would like to accomplish.

And to help you improve your health and fitness, I will be setting some goals for you over the next few columns.

Our first goal is: DRINK A MINIMUM OF 64 OUNCES OF WATER PER DAY! Did you know between 55 and 75 percent of your body weight is water? On average, the quantity of water in an adult body could fill 12 one-gallon containers.

Our survival depends on water; water is second only to oxygen as a substance essential for sustaining life. Every single cell in your body needs water -- every single cell! So it is only natural that your body needs water to stay healthy.

Water helps cleanse the body by removing toxins. I am sure that most of you, like me, have put more toxins into your body during the holiday season than you normally would.

Help your body flush out all those toxins by drinking plenty of refreshing water. In addition, water also: Transports vital nutrients to the cells; helps regulate body temperature; aids in digestion and absorption of food; reduces sodium buildup in your bloodstream; helps to keep your joints supple; keeps skin healthy and young-looking.

Water also helps the liver perform its job more efficiently. The liver metabolises fat as well as detoxify the body, so drinking more water will obviously help with weight loss.

Have I got your attention now? Most of us want to lose at least a few pounds.

Does knowing that water will help you reach this goal convince you to drink more? It should! Here are some other ways drinking lots of water helps with weight loss: It suppresses the appetite; it reduces fatty deposits; it helps reduce fluid retention; it helps your body metabolise stored body fat.

Convinced yet? Let me tell you what happens to your body if you don't drink enough water.

If your body becomes deficient in water, it will get dehydrated. Here are just a few of the problems dehydration leads to: Stored excess body fat; cellulite formation; poor muscle tone and muscle loss; decreased digestion and organ function; bloating and water retention; increased joint and muscle soreness; headaches, fatigue, dizziness and lack of coordination.

Start a new habit this week and keep it going.

Start drinking water as soon as you get up and don't stop all day long. Have a glass with your breakfast and another one mid-morning; have a glass of water before lunch and substitute sparkling water instead of a sugary drink with your lunch -- you're half way there already.

Take a 16-ounce water bottle with you on your daily walk; keep a glass of water on your desk at work and refill it regularly; have a glass of water before dinner and another one with dinner; take your daily multi-vitamin with a full glass of water.

These are just a few ideas to help you consume plenty of water throughout the day.

I know what you're thinking -- you'll be running to the bathroom all day! Of course you will need to go to the bathroom more frequently when you start drinking more water, but that helps facilitate your body's detoxifying and cleansing process.

Just think, every time you go to the bathroom you are getting rid of unhealthy substances that your body does not need.

So no excuses! The goal is set -- drink at least eight 8-ounce glasses of water every day. That is my challenge to you.

Start fresh this year and develop a habit that is good for you and your body, a habit that will help you become Body Wise! HEALTH HTH