How hydrated are you?
Why do we need water?
Every cell, tissue and organ in our body needs water to function properly. We are nearly 2/3 water which helps to regulate our temperature, remove waste products, carry nutrients around our body and lubricate joints. Water also hydrates our skin and stops us from looking like this dog… Cute though!
How much water do we need?
It depends, during hot weather or physical activity you may need more than the normal recommendations of about 8 200ml glasses for women and 10 for men.
What should I drink?
Water is best for hydration but tea and coffee is ok to add to your daily recommendation even though they contain caffeine. In moderate amounts caffeine doesn’t affect hydration – try to cut out sugar and stick to ‘normal’ coffee rather than the full fat high sugar ‘frappymappycachychinolate’ variety!!!
Milk is fine a good source of vitamin B and calcium, choose semi skimmed or skimmed, soya or almond milk.
Fruit juices can hide lots of sugar so check out the labels!
What about alcohol?!
Alcohol does contain water but drinking alcohol increases the amount of water you lose as urine (Once you start you can’t stop!) – Not the best choice for staying hydrated.
How can I tell if I’m dehydrated?
If you feel thirsty it’s too late, your body is already dehydrated! The best way is to check your urine, have a look at the chart below and compare yours.
Tips for staying hydrated
- Keep a bottle of water with you during the day
- If you are going to be physically active drink before, during and after the session
- Start and end the day with a glass of water
- Sometimes, when you’re hungry the sensation can be confused with thirst so have a drink first – it can help you lose to weight!