5 Tips to Staying Hydrated

It’s one of the simple things to do to stay healthy, yet so many of us struggle with drinking enough water to be optimally hydrated. Check out these tips for some tap-turning inspiration:

1. Know how much you need – Knowing the quantity of water that you need to drink is key to success. Bearing in mind a number of factors, for instance, we get water from the food we drink as well as our drinks, depending on the season or climate we live in we may need more, and individuals needs vary also. So the guidelines from the Institute of Medicine in the US say the adequate intake (AI) form men is 3litres per day and for women is 2.2litres per day. Children’s requirements are also higher than what most children are consuming. Here are recommendations from the European Food Safety Authority. Do your best on this front, kids can be difficult to get water into because they are in school for a large portion of the day, but being aware is a very good first step.


2. Be Aware of Why You Need to be Hydrated – It’s good to get a reminder of all the amazing work done by the humble H2O. We know that it regulates temperature, and it also aides digestion and flushes out waste products and helps make vitamins and minerals available for the body to absorb. Bottom line is that it makes us function properly and keeps us healthy and well. Drink up.

3. Out of Sight, Out of Mind – Fill a 1 litre or 750ml bottle with filtered water and leave it somewhere you will see it all day long. So, on your desk, your kitchen worktop, in your car. Wherever works that you know you will be reminded regularly to drink it. Know how many times that bottle needs to be filled throughout the day in order to reach your goal. Don’t leave it all until the end of the day or you’ll be up doing toilet trips through the night. Pace it well from when you get up in the morning.

4. Not all drinks are equal – There is dispute over whether coffee and tea can count towards your fluid intake due to the caffeine levels. Either way, we know we need to limit our coffee to 1 or possibly two cups per day. A good way of doing this is replacing your tea or coffee to caffeine-free herbal teas. There is such an abundance of amazing teas. Make it fun to go and discover them. The overall guidelines are just that, guidelines. So we don’t have to be entirely prescriptive with what we consume. However, common sense is always useful here. Fizzy drinks with high sugar content should be limited, shop-bought smoothies are also culprits of high sugar. Check out Safefood.eu for the sugar content of lots of well known brands.  Prepare to be shocked.  safefood_childobesity_desktopdrinkschart_V3
Alcohol is known to dehydrate us, whatever about the myriad of other things it does. So everything in moderation, except water – more please!

5. Fruit & Veg – The recommendations in place for hydration allow for the water content of the food we eat. So why not help yourself to fruit and veg that contain lots of water? You also get all their other benefits too.

Some fruit and veg to note in terms of high water content are cucumber, radishes, celery, lettuce & leafy greens, blueberries, tomatoes, strawberries, grapefruit, broccoli and pear.

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