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6 TIPS ON STAYING HYDRATED
I am sure you have heard that it is important to not become dehydrated, but has anyone told you why? Or how to help ensure you take on enough fluids?
You require water for pretty much every bodily function, including your cardio/respiratory system, digestion, concentration and muscle contraction. Your body will distribute your water intake as evenly as possible but if there is not enough your body will struggle to function effectively and some of the following symptoms may be indicators of dehydration:
- Feeling tired
- Headaches
- Dizziness
- Muscle
- Stiffness/cramps
- Irritability
- Increased anxiety
Although, for some people, thirst can be a good indication that you need a drink, for others it could already be a sign of dehydration.
Below are a few tips on how you can keep your fluid levels up.
6 TIPS ON STAYING HYDRATED
DRINK A GLASS OF WATER WHEN YOU WAKE UP
By taking a glass of water to bed with you, you can achieve two things before you even get up:
- You will kick-start your fluid quota for the day with up to 500ml already in the bag!
- The fluid will also help wake you up and shift some of the early morning grogginess
Depending on your morning routine, you could split this into two drinks:
- One when you first wake up, before you get out of bed
- The second after you have had a shower/got dressed, before you have breakfast/leave the house
Whatever routine you create for yourself, this tip will have you drinking up to a quarter of your daily fluid requirement without too much effort.
KEEP A DRINK WITH YOU THROUGHOUT THE DAY
Whether you spend most of your day at home, in a workplace or other establishment, or travelling around, having a drink with you at all times can help keep those fluid levels topped up.
Here are some ideas:
- Have a glass of water on your desk with you
- Use a water bottle if this is easier to carry around
- Keep a separate bottle in a bag or vehicle if you travel throughout the day
FIND FLAVOURS YOU LIKE DRINKING
Whilst the ‘best’ thing to drink might be plain water, if you find yourself not drinking much because water is too bland, or you don’t like the taste, then here are some ideas to provide some flavouring:
- Fruit teas
- Cold infuse bags that can be left in a bottle/glass all day
- Cold water with fresh fruit, e.g. strawberries and limes
- Hot water with fresh ginger, lemon or mint
- Squash
Although I personally use squash for convenience, it’s worth pointing out that some squashes and infuse bags contain other ingredients that you may want to check or limit, depending on your preferences and beliefs.
Overall, I do believe that I am doing more good by having a bit of flavour in my water so that I am able to drink at least two litres of fluid a day, rather than ending up dehydrated by trying to force (and subsequently avoiding) plain water.
LIMIT YOUR CAFFEINE INTAKE
Although more recent studies have shown that you’d need to drink about five cups of strong coffee in one go for it to have a diuretic effect, drinking too much caffeine throughout the day can have other effects on your health.
If you are drinking more than 3-4 cups of caffeinated drinks per day, then here are some tips to reducing your intake:
Reduce by one cup a day per week. I.e. each week, reduce your caffeinated drinks by one cup per day, so that within four weeks, you’ll be drinking four less cups a day than you were
Substitute for decaffeinated tea and coffee
Alternate your drinks by having a non-caffeinated drink in between every caffeinated one
How you reduce your caffeine intake is up to you, but please be aware of common side effects of stopping large amounts of caffeine ‘cold turkey’, such as:
- Headaches
- Fatigue
- Irritability
- Anxiety
- Tremors
- Difficulty concentrating
- Depressed mood
- Muscle pain
Ironically, these are similar to not drinking enough fluids in the first place, so it is important to work on consuming the right amount of the right fluids.
EAT FRESH FRUIT
Eating fresh fruit, particularly strawberries, kiwis and oranges that naturally contain high amounts of water, helps to increase your fluid consumption, and also counts towards your five portions of fruit and veg – win-win!
If you’re not keen on eating individual portions, creating smoothies from 2-3 pieces of your favourite fruit and/or vegetables is a good way to get your fluid and nutrient quota.
This is one that I make sometimes, especially if I’m feeling a bit unwell and/or tired:
- Handful of blueberries (I use frozen)
- 1 orange cut into quarters and peeled
- 2 fingers/rings of pineapple (I use tinned)
- 1/2 thumb size of ginger, peeled and roughly chopped
Add all to a blender, as well as enough fluid to just about cover the fruit (up to 100ml fruit juice, coconut water, and/or plain water) and blend until smooth. Enjoy!
OTHER FLUIDS COUNT
Fruit juice also counts towards your fluid intake and your five portions of fruit and veg, but it’s best to limit this to 250ml a day due to its high sugar content. Opt for 100% fruit juice without added sugars to get the most nutritional benefit.
Tea and coffee contribute to your daily fluid intake too, however, it’s a good idea to limit these if they’re loaded with caffeine. Decaffeinated tea and coffee, as well as herbal and fruit teas are a great alternative.
Milk, whether dairy or plant-based alternatives, is also a great source of hydration. Options like oat, almond, and soy milk can offer additional nutrients such as calcium and vitamins depending on your choice.
Smoothies made with fresh fruits and vegetables, along with a liquid base like water or milk, can be a delicious way to stay hydrated while boosting your intake of essential vitamins and fibre.
There are other hydrating foods with high water content, such as cucumbers, melons, and soups, which can help keep your hydration levels up without relying solely on drinks.
HOW MUCH YOU SHOULD DRINK
GENERAL DAILY FLUIDS
As with most things like this there is no definitive answer but here are some guidelines:
The textbook answer is 1ml for every kcal that you consume, but do you know how much you eat? It is recommended that the average person consumes between 2,000 – 2,500 kcals a day so will need about 2 – 2.5 litres of water.
However, this just an example as your personal requirement will vary depending on your dietary needs, current weight and how active you are.
If you are not sure whether you drink enough, fill a 500ml bottle of water at the beginning of the day and see how many times you refill it.
Whatever the result, work gradually to improve your intake. If you only fill it once a day then increase your intake by half a bottle a day for a few days and then by another half a bottle for a few days until you reach your target.
FLUIDS WHEN EXERCISING
The amount of fluid you need depends on the intensity and duration of your exercise, as well as factors like temperature and sweat rate. Below is a general guide of how much fluid you will need to add to your general fluid intake:
Light Exercise (e.g., walking), aim for 250ml for every 30 minutes of low intensity exercise.
Moderate Exercise (e.g., steady cycling, weight training, or easy running) aim for 500ml for every 30 minutes of moderate intensity exercise.
High-Intensity Exercise (e.g., running, HIIT) aim for 750ml for every 30 minutes of high intensity exercise
For a more accurate calculation of how much fluid you need with exercising, you can weigh yourself before and after your sessions. Approximately, 1kg of weight loss is equivalent to 1 litre of fluid loss. However, remember to include any fluids consumed during your session in your final fluid replenishment requirement.
SUMMARY
Staying hydrated is essential for maintaining energy levels, supporting digestion, and keeping your body functioning at its best.
While individual needs vary depending on factors such as age, gender, activity level, and climate, a general guideline is to aim for around 2 to 2.5 litres of fluids per day for most adults.
Watch for signs of dehydration, such as dark-coloured urine, dry mouth, dizziness, or feeling fatigued.
Changing the container from which you drink can help improve the way you feel about drinking, especially when sensory needs are considered. Using a bottle, or even a straw in a glass, can make a big difference.
Staying proactive about your hydration can help prevent these symptoms and keep you feeling alert through the day.
DO YOU NEED SOME SUPPORT WITH IMPROVING YOUR DIET OR NUTRITION?
Whether you want to tweak a few nutritional habits, understand how to make better food choices, or completely overhaul your diet, I will help you get where you want to be.
The first step is to book a free discovery call. This is a Teams video chat where we’ll get to know each other, talk about where you are, what changes you’d like to make, and how I can help you.
Alternatively, if you would like to know more about how I can support you, please either send me a message or email [email protected].