Do you start your day feeling tired and groggy, wishing you could hit the snooze button? Stopping by at a coffee shop for a double espresso as you dash to work to keep you going. Then by 10.00 am you just want to put your head on the desk and wonder why you feel so tired. Let’s rewind a little as it might just be that you woke up dehydrated and the espresso just made your day a whole lot worse. What if you could the day feeling bright, fresh and ready to go? How can you stay hydrated 24 hours a day?
Why is it important to stay hydrated?
Every single cell in our body needs water to function correctly and long-term dehydration can lead to many health conditions. Water is essential for our brain as it’s almost entirely made up of water and fat. Even mild dehydration can reduce our ability to concentrate and reduce mental alertness.
How to step up your daily water intake
- It’s easy to include more water in your day, you just need to plan a little and get into a routine.
- Start the day by replenishing your water levels. Aim to drink 2 glasses of water as soon as you rise
- Keep a refillable water bottle with you and ask for top ups on your travels.
- Adding H3O Hydration will speed up the transmission of water through your gut wall and into the blood stream.
- Have a glass of water on your desk and intersperse in between cups of tea or coffee.
- We often confuse thirst with hunger, drinking water and being hydrated may offset hunger pang
- Top up water levels during the afternoon to help you through the energy slump. This could be an excellent time to drink H3O Hydration as electrolytes help to energise your body and it also contains resveratrol which also promotes enhances energy levels.
- Drink water before, during and after a workout
Eat your water
All foods contain water, and some are particularly high in water content. Include plenty of water-rich vegetables and fruits. Cucumber is well known and it registers around 95% water while watermelon is 92% but others may surprise you.
-Tomatoes 95% water
-Spinach 93% water
-Broccoli 90% water
-Oranges 86% water
-Apples 85% water
Include electrolytes in your diet
Electrolytes contain minerals (sodium, potassium, magnesium, calcium) which help to create a healthy fluid balance in our body and maintain hydration. This is because the way that sodium and potassium move in and out of cells dictates how much our body holds on to water and how much it flushes out. Imbalances can be caused by dehydration, high temperatures, sickness, intense exercise, and even age – as we get older our body finds it more difficult to balance electrolytes.
You can add electrolytes to your diet by drinking coconut water or adding H3O Hydration which is a light berry flavoured electrolyte drink.
If you like a glass of wine or G&T while preparing dinner, try to re-think the habit. Have you noticed how you wake up in the middle of the night after drinking alcohol? It’s actually a diuretic, which means that it robs your body of precious water(1)
. Interrupted sleep is a recipe for a feeling of lethargy in the morning.
If you’re well hydrated before you start to cook, then you might not be so tempted. Try sparkling water and add lime or summer fruits to make it feel more special. Think of how it is working positively on your body to help you to sleep more peacefully later on.
Drinking enough water throughout the day will do much more than increase your energy level; your skin will be glowing your concentration and focus will improve. Get to bed early and when you wake up tomorrow you will be ready to power your way through the day.
Raise your hydration game here.