HYDRATION AND NUTRITION
Keeping hydrated is incredibly important as water is essential for pretty much all of the body’s processes and systems. For example, water is needed to carry oxygen and nutrients to cells, our kidneys require it to filter waste products, it helps us stay cool by sweating and it supports our digestive system. A whopping 75% of our brain mass is water and it plays a crucial role in mood regulation, productivity, concentration and even slight dehydration can have negative effects on our mental and physical function.
UK government guidelines suggest that adults should aim to drink 1.5-2L water each day (roughly 8-10 glasses). Bear in mind that these recommendations are the minimum to be healthy and it is important to be mindful about how our lifestyles could affect our intake too. For example, if you lead a very active lifestyle and sweat a lot, you may need to drink more. The same goes for if you live or go on holiday in a hot climate.
Research suggests many people choose to hydrate with sugary drinks, tea, coffee, juices etc which, whilst they do provide essential fluids, also include caffeine, sugar and sweeteners which can negatively impact our energy, blood glucose management, sleep and gut health.
How to spot when you’re dehydrated
Dark yellow urine
Dry mouth
Feeling tired and/or thirsty
Dizziness
Urinating less than 4x/day
Constipation
Easy ways to increase your water intake
Adding your own flavourings to still/sparkling water e.g. frozen berries, mint & cucumber, fresh ginger, fresh lemon.
Increasing your intake of herbal teas (fresh mint/ginger, chamomile, rooibos, peppermint etc). Pukka have some wonderful flavours available in most supermarkets.
Keeping a water bottle in eyeshot during the day or carrying one around with you in your bag to remind you to take a few sips here and there.
Keep a glass of water by your bedside and drink a few sips as soon as you wake up.
20% of our water intake can come from food including fresh fruits & veg (e.g. cucumber, tomatoes & bananas)!
Drinking too much water can lead to complications too (e.g. kidney function) so it is important not to go overboard. If you do find yourself with unquenchable thirst, please talk to your health practitioner to rule out any underlying issues.
