We’ve heard the word ‘hydration’ plenty of times over the last few weeks, and during the recent heat waves. It’s been more important than ever to ensure the body is not dehydrated.
Dehydration makes you feel exhausted. However, hydration is not just about drinking more water. Although this is of course very important, there are other measures you can take.
Clinical Nutritionist, Suzie Sawyer, shares her five top tips for keeping hydrated and energised.
First things thirst!
Water is of course the most essential nutrient. The body is around 70-80% water so it makes sense that we can’t live without water. However, it’s amazing how little water many of us actually drink in a day.
Your urine should be pretty clear (apart from the first morning pee!) Urine is a good indicator of how well hydrated you are. Aim for around 1.5 – 2 litres water daily, ideally from a filtered source. It also depends on how much exercise you are doing and the temperature outside. And always remember to be ahead of the thirst; if you’re thirsty, you’re already dehydrated.
Eat vegetables with a high water content
Whilst it’s important to drink plenty of water, especially during the hot weather, certain vegetables are high in water so will also help to rehydrate. Top of the list are cucumbers and lettuce which are both around 96% water. Celery is another great contender being 95% water (and is also great for reducing blood pressure), as are courgettes.
There are additional benefits to adding plenty of vegetables to your hydration routine because they all contain loads of electrolytes – minerals that are lost during normal metabolic processes and when we sweat.
Eat plenty of fruit too
There are plenty of fruits that are loaded with water too! Top of the list is watermelon with 92% water content. As a bonus, watermelon is packed with antioxidants which are very supportive of overall health. Watermelon makes a very refreshing snack, especially when the heat is on.
Other great fruit choices are strawberries, peaches, oranges, and melon. These foods are high in immune boosting vitamin C as well as potassium, which is a key electrolyte, along with sodium, both of which help keep body fluid levels balanced. Nature has been very clever in providing foods, which, when eaten in a diet containing loads of colour variety, provide so many of the nutrients that the body needs.
Drinking herbal and fruit teas are another great way of increasing water intake without caffeine; caffeine can exacerbate dehydration. Chamomile tea makes a good choice in this respect and is also great for calming an agitated digestion and nervous system generally.
You can also make your own tea or water brew. Lemon and ginger tea (either drunk hot or cold) is brilliant. Lemon adds some vitamin C to the mix and crushed ginger is a great anti-inflammatory, feeding the good gut bacteria and also helping to alleviate headaches and migraines, which can be more problematic when the temperature rises.
And the wild cards!
The body contains a fine balance of nutrients at a cellular level and, of course, we are not ‘pure’ water as such. Therefore, drinks that contain electrolytes and carbohydrates can actually be more effective at rehydrating.
In this respect, milk is great because it contains proteins, fats, carbohydrates, and sodium so will also help your body retain fluids (without causing fluid retention). Coconut water is brilliant at hydrating because it’s rich in potassium (a key electrolyte) and is also energising.
And one you may not have thought about is chia water. Chia seeds are a great source of healthy omega-3 fats, but chia seeds absorb ten times their weight in water, making a great drink. For a real power up, why not add them to coconut water?
There are plenty of ways to keep well hydrated and bouncing with energy this summer!
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