Water, the elixir of life, makes up a significant portion of our body weight, accounting for 60% in males and 50-55% in females (1). Water is essential for our survival, and research has shown that dehydration may lead to a myriad of health issues such as low energy, headaches, diminished mood, and impaired cognitive function (2,3). Yet, despite its importance, the significance of hydration is often underestimated…
Unleash the power of hydration with these 8 smart hydration hacks:
- Check the colour of your urine
Whilst guidelines for fluid intake provides general targets, it’s important to note that fluid requirements vary between individuals based on the weather, exercise levels, age and body size. A simple and effective way to gain insight into our personal hydration status is to check the colour of our urine. A straw or pale yellow colour is what we would like to achieve, anything darker may indicate dehydration (4). Clear urine may mean overhydration, and therefore it’s important to strike the right balance when it comes to fluid intake.
*Vitamin supplements containing riboflavin can change the colour of urine to bright yellow.
- Get savvy on what counts as ‘fluid intake’
Did you know that all non-alcoholic drinks contribute to hydration? This includes water, tea, coffee, milk, fruit juices and smoothies. However, it’s important to be mindful of caffeine intake when it comes to tea and coffee. It’s recommended to consume no more than 400mg of caffeine per day (200mg for pregnant people). This equates to 4 small cups of coffee (2 small cups for pregnant people). It’s also important to be mindful of the sugar content of fruit juice and smoothies. Therefore, water would always be a first choice for hydration!
- Stock up on hydrating foods
On average, food contributes to as much as 20% of our fluid intake (5). Try to include foods with a high-water content within the diet, for example, fruit and vegetables often come with more than 80% water. Why not start with water-rich foods such as watermelon, cucumber, oranges, celery, lettuce, peaches, and tomatoes?
- Keep a water bottle in sight
The saying ‘out of sight out of mind’ is too true when it comes to drinking water. Keeping a water bottle within arm’s reach such as on our desk, serves as a constant visual cue. It’s also more convenient, which will ultimately encourage us to drink more often. Sipping on water at regular intervals throughout the day, always beats guzzling down water when we remember, as it means we can maximise the power of hydration throughout the day.
- Flavour things up and enjoy summer iced teas
If you’re not a fan of plain water, adding some healthy yet delicious flavours can make drinking water more enjoyable. Try infusing water with fruit and veg such as berries, mint, cucumber, ginger, and lemon. You can also invest in cold-infused teabags, which provide a hydrating, yet sugar-free beverage with a wealth of flavours.
- Hydrate with a health boost
Say goodbye to plain water and say hello to Hello Day’s range of sachet supplements! Designed to enhance your water with nourishing goodness. Whether you need support for circulation, digestion or shaping up, each sachet brings a unique health benefit. From the fruity goodness of raspberry to the refreshing flavour of fennel, these sachets can add a delicious twist to any beverage. For effortless hydration, stir the sachet ingredients into water and enjoy!
Try Circulation Activate for combating swollen, tired legs, especially in warmer months
Try Digestion Detox to support healthy digestion and elimination
Try Digestion Shape to de-bloat and get into shape for those summer holidays
- Discover the hydration secret for radiant summer skin
It’s often thought that hydration is the only solution to soft, supple, and glowing skin, yet few are aware that essential fats called omega 3’s are also key for beating that dull complexion. These healthy fats line every cell membrane within the body preventing water loss and keeping the skin hydrated. Omega 3 fats also have anti-inflammatory properties and may help improve the appearance of dry skin conditions such as psoriasis and eczema.
Our body cannot manufacture these fats therefore we need to include them within our diet regularly. Algae oil is unique as it’s a vegan source of omega-3 fat which is on par with those found in oily fish. It’s extremely sustainable as algae is where the oily fish obtain their omega 3’s, better yet it comes with no fishy aftertaste!
Try Hello Days Vegan Omega 3
- Track your drinking habits on an app
Dehydration can occur before we even feel thirsty, therefore establishing healthy hydration habits throughout the day is essential. Avoid headaches, fatigue and lack of concentration that often accompany dehydration by setting up regular reminders to drink water. There are a wealth of apps on the market which track your intake, alert you to drink, and improve overall hydration practices.
References:
- https://www.nutrition.org.uk/healthy-sustainable-diets/hydration/?level=Health%20professional#:~:text=On%20average%2C%20water%20makes%20up,the%20cells%20in%20the%20body
- https://pubmed.ncbi.nlm.nih.gov/22855911/
- https://pubmed.ncbi.nlm.nih.gov/23820354/
- https://www.nhs.uk/NHSEngland/keogh-review/Documents/quick-guides/background-docs/5-Birmingham-urine-analysis-tool.pdf
- https://www.cambscommunityservices.nhs.uk/docs/default-source/hydration/hydration-boosters.pdf?sfvrsn=2
