Keeping hydrated

Why is it important to stay hydrated?

Your body is mostly made up of water – nearly two thirds – so it’s important to keep hydrated. Hydration is needed for digestion, for our heart and circulation, for temperature control and for our brain to work well. Water is, without a doubt, the single most important component of the human body. It can even help make your skin look good too.

It’s recommended that men should typically drink 2 litres a day and women should drink 1.5 litres. However, this can depend on your health, age, size and weight as well as your activity levels, the type of job you do and the climate. Drinking little and often is the best way to stay hydrated.

Staying well hydrated is also important for maintaining healthy weight, boosting metabolism and can also help when trying to lose weight.

Here are our top tips to keep hydrated:

  1. Drink more water
    Drinking water doesn’t have to be boring – you can add fresh fruit or sugar-free squash to change it up. Water, sugar-free drinks, tea and coffee all count, but remember that caffeinated drinks can make our bodies produce urine more quickly.

  2. Eat more fruit & veg
    Fruit and vegetables are packed full of healthy goodness and water! At 92% water, watermelon is one of the most delicious ways to get your fluids in, without downing H2O. Here are some other fruit and vegetables with a high water content to keep you hydrated and happy.

  3. Slurp soup
    Soups and stews not only keep you hydrated, they’re also a delicious way to get your 5 a day in and are packed with protein. Here are some tasty recipes for you to try that are healthy and great all year round.

  4. Add chia seeds
    Chia seeds are rich in Omega-3 and great for long-term hydration. They absorb up to thirty times their weight in water, and they can help regulate body fluid levels and retain electrolytes, both are key in the battle against dehydration. Simply add a teaspoon to your favourite fruit smoothie, yogurt or straight to water.

  5. Semi-skimmed milk
    Because it’s so much thicker than water, you might think that milk could dehydrate, but that’s not the case. In addition to calcium and vitamin D, milk contains protein to keep you fuelled on even the hottest of days. For a healthier choice, choose semi-skimmed, 1% fat or skimmed milk.

  6. Eggs
    Yes, this breakfast staple is 75% water! Eggs are healthy and packed full of vitamins, minerals and water. Next time you fancy a snack, why not try an egg, lettuce, tomato and avocado sandwich, a tasty snack that will also help keep you hydrated too.

The easiest way to check if you are dehydrated is to check the colour of your urine, if it’s darker in colour and strong-smelling the chances are that you are not drinking enough water. Click here to find out other dehydration symptoms.

There are many drinks you should avoid if you are feeling dehydrated: Fizzy drinks, alcohol, hot chocolate, sweet tea and coffee. Some foods can also be dehydrating, including: bacon, fried food, soy sauce, salty snacks and sugary treats. Checking the nutrition labels on items can help you make healthier choices, ideally you’re looking for an all green label to help you choose a healthier more balanced diet.

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