Staying Hydrated this Summer ☀️
With summer here and more of us enjoying exercising outdoors, it is important that we know how to stay hydrated!
Why do we need fluids?
Consultant nutritionist and Nutrition Rocks founder Hala says ‘Since most of our body is made up with water, it is essential that we replenish and ensure we are well hydrated – it’s the fundamental basis of health, every single system in our body relies on hydration for optimum effectiveness.’
Water makes up a large proportion of the body - on average 60% of body weight in men and 50-55% in women. Water has many functions in the body:
- To help regulate body temperature
- Transport nutrients
- To maintain our glowing, healthy skin
- Acts as a lubricant and shock absorbers in joints
Water is lost in urine, sweat as well as throughout the day when you breathe. We are uniquely designed to regulate our own body temperature, particularly in hot conditions, by losing more water through the skin (perspiration), which in turn acts to cool the body helping to maintain a stable temperature. . Therefore, spending more time outdoors during Summer. losing fluid through sweating, carrying out sport activities – we need to ensure we drink fluid more regularly to make sure all bodily functions are able to take place as normal.
What happens when you are dehydrated?
Studies have shown that at about 1% dehydration (equivalent of 1% of body weight water loss) there are negative effects on mental and physical function, and these become more severe as dehydration gets worse.
Low levels of fluid cause:
- Headaches
- Feelings of dizziness
- Poor concentration
- Dry mouth
- Lethargy
Recommendations
The British Nutrition Foundation provides some helpful tips on what drinks contribute to our fluid intake. They suggest drinking 6-8 glasses of fluid a day in total. However, this will be different for everyone, depending upon many factors such as activity level and age.
- You can identify your hydration level by looking at your urine colour. Aim for a pale straw like colour. Darker colour indicates you need to increase your fluid intake.
- Drinking water is the best & healthy way to up your intake. However, alternatives such as coconut water, lemon/cucumber/mint infused water, adding basil seeds to you water are also great ways to remain hydrated.
- 150ml of fresh juice or smoothies can provide water however you should be limiting these due to the sugar content and lack of fibre when compared to eating whole fruits.
- High water content foods such cucumber, watermelon, tomatoes, celery and spinach can also contribute towards your fluid intake.
- Tea, coffee and milk are great options but shouldn’t be taken in large amount because anything in excess is bad for you.
- Food for hydration – drinking soups, packing you plate with vegetables, stews and homemade fruit popsicles are some great options too!
Avoid: sugary beverages, energy drinks, and alcohol.
Tips
For all those who are finding it hard to stay hydrated here are some tips we want to share with you:
Using your phone – you can set alarms every hour to remind you to drink a glass of water or even download an app which can help you track your intake as well as send reminders
Carry a water bottle to work, school or even have one at home. This will help you keep track of how many times you have refilled your bottle.
Stay hydrated before, during and after exercise as it can affect performance and energy levels.
Nutrition Rocks LOVES
The Citrus Zinger Sport
When life gives you lemons, give it the Citrus Zinger Sport! Find water tasteless and bland? Give it some flavour by extracting juices from citrus fruits and infuse them directly into your water bottle for a more flavoursome way to hydrate.
Cost: £14.99 from http://www.root7.com/citrus-zinger-sport
Zero Water Filter
A 5 stage filter with iron exchange technology that removes almost 99.6% of detectable dissolved solids and impurities, resulting in purified, clean and fresh tasting water.
Price & products can be found at: https://zerowater.com/collections/all-water-filter-products
Instagram: @zerowater000
Fire & Ice Bottles
These reusable bottles are ideal for both hot and cold drinks and retain their temperatures for 24 hours. Replace your empty plastic bottles with these stainless steel bottles for a more sustainable and cost-effective way to stay hydrated. With a whole range of vibrant and colourful designs, keeping hydrated never looked so good!
Prices range from £15-£22 from https://fireandicebottles.com/
Instagram: @fireandicebottles
Free Apps for daily reminders and keeping on-top of your daily hydration:
Water Reminder- Daily Tracker
Drink Water Reminder N Tracker
Hydro Coach
Vitamin Sea: Sea Swimming Pros and Cons - A Study
Exercise and mental health experts have revealed the key benefits behind swimming in the sea, which include reduced stress, improved mental health and better long-term lung health.
The Vitamin Sea project, created by Island Cottage Holidays, also asked experts for their top tips for staying safe when taking up open water swimming, and looked at key metrics across the UK’s swim-friendly beaches to see where’s best for those looking to take a dip. Read the full study here.