So there are several things you should know about water but probably don’t! Did you know that an average of 60% of an adult human body’s weight is composed of water? Sweat from hot weather, exercise, urination and simply breathing, all lower the total amount of water in our body and it is important to restore this water as a hydrated body is a healthy body. It is also the very essence of life itself; we can’t survive more than 3-4 days without it! just a 1% dip in hydration levels will lead to fatigue. This is because our body has to work harder to pump oxygen to all our vital organs including our brain. Resulting in a more tired and less alert you.
This is our 3rd of a 6-part blog series on optimising your health. Here are our top tips to keep you hydrated, energised and alert. Every. Single. Day.
- Check your hydration levels throughout the day
Do a urine colour check. Sorry to gross you out but it’s the quickest and easiest way to assess your hydration levels. Start first thing in the morning. Check the colour of your urine. At this time of time it will likely indicate you are dehydrated because you havent drunk for several hours. It acts as a good indicator for the rest of the day. What are we aiming for? A pale (but not completely clear or see-through) yellowish colour is a good sign, whereas a colour more akin to that of apple juice from concentrate is a sure sign that you need to drink more water!
2. Indulge in Himalayan rock salt
The magnificent pink hue of this naturally-refined salt, along with its mineral content, has made it darling amongst the health conscious. Free of additives, it is a great, natural alternative to table salt. In fact, it can contain all 84 essential trace elements required by your body.
Start each day with a pint of warm water containing a pinch of Himalayan rock salt for a rapid boost to your hydration levels. You can even add lemon for additional flavour!
I’m fan of consuming a modified version of this during long-distance training rides and hikes. Simply add 50% raw pressed fruit juice, 50% water plus a pinch of rock salt to create an electrolyte-rich beverage that will replenish your body during an exercise-induced loss of fluids and electrolytes through sweat.
Another point… wait at least 90 minutes before reaching for your favourite caffeinated beverage. I know you may be in a habit of kick starting your day with a coffee but it is a very mild diuretic and therefore counterproductive to boosting hydration very first thing in the morning. If you really need a boost very first thing then opt for Matcha Green Tea instead. It is far less dehydrating (based purely on caffeine content) and packed with loads of other beneficial nutrients. Check out our You Tube video to give you the inside scoop on the health benefits of Matcha Green Tea.
3. Stay hydrated throughout the day
The amount of water you need on a daily basis will vary depending on the the amount of water you expel, external temperature, physical health and exercise levels etc. Therefore, it is not surprising to hear that the two litre rule is actually just an arbitrary number backed with little to no science.
Little and often is the way forward. It is best to drink a little water every 15 minutes to boost hydration and optimise our health. Try to avoid overloading your system with a huge volume of liquid one minute and then nothing for hours!
If drinking water isn’t your thing, fear not; you can drink tea instead! It’s a myth that tea is dehydrating. Green tea in particular contains catechins with proven antiviral and viricidal effects, and is a powerful antioxidant with immune-system boosting properties. So, drinking tea throughout the day is an excellent defence against any virus which may be lurking nearby! NB: Please do skip the added sugar
You can also increase your water-intake through ‘chewable’ sources, by consuming popular fruits, vegetables and dairy products e.g. apples, oranges, strawberries, watermelons, cucumber, lettuce, spinach, carrots, milk and yoghurt, which contain between 80 – 99% water content.
If you missed our previous blog on Optimising your health and immune system then I can highly recommend it. You will find it here; Top 5 tips to boost your immune system.