Why is keeping hydrated so important?
Keeping hydrated is possibly one of the easiest and most beneficial things you can do for your body. Drinking enough fluids helps to: keep hair and nails in good condition, keep bowels moving, maintain bodily functions and physical performance, and prevents headaches and urinary tract infections (cystitis). Drinking enough fluids can also help to keep hunger at bay and prevent excessive eating - this is because the body can often confuse hunger/thirst signals.. so next time you're hungry try having a glass of water first to check that you don't just need more fluids!
How much water should I drink?
It is generally recommended to drink 8 x 240ml glasses or 1.5 to 2 litres of fluid a day. These values are however only estimates and you will need to drink more if you are exercising or if it's hot (i.e. if you are sweating more).
How can I tell if I'm drinking enough?
An easy way to tell if you're drinking enough is to see if you're thirsty or not! Thirst is unfortunately however a sign that you are already dehydrated.. which means you need to up your daily fluid intake. Another way to tell is by checking the colour of your urine (sorry to have to mention this...!) - the darker it is the more dehydrated you are (and so you need to drink more to flush out your body's toxins that are naturally produced).
How can I drink more water?
Now, I have to admit that I am not a big fan of water (on its own)... sometimes if it's really hot I will be forced to drink bottled water but other than that it just doesn't seem to agree with me! I.e. I have no passion for drinking plain water.. that's why I like to encourage the use of 'no added sugar' squash or cordial to flavour water and sugar-free flavoured waters (still or sparkling). An easy way to keep your fluid levels topped up is to carry a 500ml bottle of water with you.. aim to drink and refill it 3-4 times a day.. in the morning, afternoon and evening (adding squash if desired!). Keeping water in the fridge can also help you to drink more if you prefer chilled water.. and you could make it more interesting by adding cucumber pieces or lemon slices for flavour. Food can also be hydrating and do count towards your fluid intake e.g. fruits such as watermelon, soups and jelly.
Do tea and coffee count towards my fluid intake?
The simple answer is yes! It's a myth that moderate amounts of tea and coffee de-hydrate you.. and that's a fact. It is true that caffeine has a slight diuretic effect however overall there is always a net fluid gain. I like to encourage people to have a mixture of different types of teas and coffees.. e.g. alternating decaffeinated with caffeinated and trying different herbal teas (I do love my honey and lemon green teas and of course chai tea - lovely!). All teas are a fantastic source of anti-oxidants... so what are you waiting for, put the kettle on :)
Hummm, maybe I should edit the above picture to say.. 'Drink water, tea, coffee, squash, sugar-free fizzy water... and feel AND look great!'.. not quite as catchy though!
Have a lovely weekend.. bottles at the ready!
Nic x
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