5 cool ways to master the hydration habit
DRINK.MORE.WATER. Easy to say, tricky to master.
14-20th June 2021 is Nutrition & Hydration Week, the aim of which is to highlight and educate people on the value of food and drink in maintaining health and well being in health and social care.
Here are Gut Reaction’s juicy tips to help you keep on top of your hydration habit this summer:
TUNE INTO YOUR HYDRATION LEVELS
My recommendation is aiming for 2 litres of plain, preferably purified, water a day. This is a good target for most people, and actually more than the official guidance to prevent dehydration. But the reality is individual requirements will vary (less or more) from person-to-person, day-to-day.
This is why your thirst levels and the colour of your urine are actually the best indicators of your personal hydration levels. If urine is dark like apple juice, it is time to drink. If your urine is straw-coloured, your hydration level is about right but you may benefit from a glass of water to help keep things in balance. If your urine runs very pale or clear like water, your fluids are already topped up and there is no need to drink more right now.
Be mindful of commercial fruit juices and concentrates which can be deceptively high in added sugars or sweeteners. And caffeinated beverages and alcohol are diuretics so don’t count towards your fluid quota, in my view.
In fact, if you’re drinking alcohol, then you might want to try matching each drink with a glass of water, as alcohol causes your body to remove fluids from your blood through your renal system faster than other liquid.
Break the stress cycle.
Dehydration can cause stress in the body, sap brain energy and tinker with mood, but did you know that physiologically chronic stress can challenge the adrenal glands which in turn could contribute to dehydration too?
There are many ways to create more relaxation and joy in life. Try carve out a little more time for those activities, people and places which help you de-stress.
Make IT easy & ATTRACTIVE
To make drinking water more attractive and trackable, invest in a nice drinking glass or high-grade stainless steel water bottle. I’m a Chilly bottle fan as it keeps water fresh and cool if I’m out and about on a hot day or out exercising.
When I’m working, I make a point of getting a glass every time I leave my desk, so standing up for a stretch or to pop to the loo is also a cue to get some water!
Eat your water
Most fruits and vegetables are over 80% water (compare that to a biscuit, typically below 5%). The water in the cells of raw fruits and vegetables is called ‘structured’ water and is extremely beneficial for us.
I’m always telling my clients to eat a rainbow of plant foods a day. Boost your intake through crudité snacks, side salads, soups, and home-made smoothies.
Go nuts
Try unsweetened coconut water (such as Chi or Rebel Kitchen’s Raw Coconut Water) when it's hot out, you’ve been sweating or you’ve been active for longer than an hour. This way you are not only replacing fluid, but also some electrolyte minerals like sodium and potassium which are lost through sweat.
Next steps
Thirsty for help getting in the flow of healthful habits?
Or, take me up on a complimentary ‘Making & Breaking Eating Habits’ session
