Next week is nutrition and hydration week and when working to improve our diet, (and overall health) the two come as a pair.
The human body is approx. 60% water so keeping this level topped up through hydration will account for any water loss throughout the day, along with extra water needs due to exercise, diet and temperature etc.
Many of us are not drinking enough water, and this dehydration can lead to headaches, impact our concentration, affect the health of our skin and potentially slow weight loss.
Often, when our body feels like craving something, it’s not always hunger – sometimes we’re just thirsty! Staying hydrated helps us to tune in to our hunger and fullness cues and live more intuitively with our body’s needs, rather than always seeing those cravings as hunger and causing the potential to overeat.
There’s that well known rule of 2 litres (or 8 glasses) of water per day, however our water needs are actually individual depending on our weight, lifestyle and activity levels – of course the more exercise we do, the more water we need.
A great tell tale sign of dehydration is to check your wee! If it’s looking on the yellow side, that’s generally an indicator that more water is needed. A clear / very pale yellow urine, without a strong smell indicates a more hydrated individual.
So, what can we do to up our water intake?
Carry a reusable water bottle:
Carrying a bottle around with you, or keeping one by your desk is a constant reminder to drink more. You can get great water bottles these days which instruct you of how much to drink by a certain time of day – that way there are no excuses. When we’re busy or on the go we are less likely to reach for a drink – having a water bottle at hand at these times will 100% help hydration.
Jazz it up:
The taste of plain water can be boring – I’m not the biggest fan!
Slicing up some flavoursome fruit and adding it to your water bottle or to a jug of water in the fridge can completely transform the taste and make it so much more enjoyable. Grapefruit and cucumber is my favourite combination! Orange or lemon works well too!
Hydrate before you dehydrate:
Although coffee and tea are water based drinks (and often a morning go to), the caffeine in these drinks is dehydrating, meaning 3 morning coffees can leave you less hydrated than you were when you woke up. There’s nothing wrong with a morning tea or coffee, but try to hydrate in between, or drink a glass (or a couple of glasses) of water before your first caffeinated drink.
And remember, herbal teas count towards your water intake too. Experiment with some new flavours and find your fave hydrating hot drink!
Eat your water:
There are so many hydrating foods which can count toward your water intake for the day:
- Lettuce / leafy greens
Try to include some of these in your meals as additional help to hydrate.
Consider your cravings:
When your body is craving something, stop and think. Give yourself time to understand what it is that you need. You can do this by asking yourself when the last time you ate was. If it was recent, consider when you last had a drink. Quite often our cravings that we misunderstand for hunger are thirst. Take a drink and if you’re still craving something and you think that craving is hunger – get munching!
Set a reminder:
If you’re forgetful – set a reminder on your phone or leave yourself notes in the areas you spend the most time. Your body (and energy levels) will definitely thank you for it!
Here at the Garden we provide a range of cold pressed juices which contain super hydrating ingredients to help to quench your thirst whilst provide you with a quick dose of all important vitamins and nutrients!
Our ‘Alkalise’ and ‘Energise’ juices are particularly hydrating and taste great too! Be sure to pop by and give one a try, hopefully it will help your body to feel hydrated, healthy and happy! What a combination.
Holistic Health Coach - Anna Whyte
The ‘Wellness with Anna’ philosophy focuses on taking a more balanced and holistic approach to health. Often, the tools needed to make a lasting change are already in your toolbox. I offer client led guidance in order to support the progress of an individual working to meet their personal wellness goals. I will not diagnose, treat or take responsibility for bringing about wellness change, but direct, listen and support development. We work together on a journey to make health a main priority, both physically and mentally.