As temperatures climb, staying hydrated becomes more important than ever. But how much water is enough? And what if drinking water feels like a chore? Health and wellness coach Sujata Din shares hydration tips for summer and important info about the relationship between our bodies and the almighty H20.
We all know that water is essential for life and that we cannot survive without it. Water makes up over half our body composition and for adults we are on average between 50% to 65% water. To help you build better habits, I’ve pulled together information about why water is so important to our health as well as tips on how to stay hydrated at all times, especially during summer.
Why do we need to drink water?
To regulate body temperature. In warm weather and when you exercise, you sweat to maintain your body’s internal temperature.
To remove waste products from the body either by urination or defecation. If you don’t drink sufficient water, you can increase your risk of kidney stones and being constipated.
Functioning of the circulatory system. One of the main components in blood plasma is water and we need an efficient circulatory system to carry oxygen and nutrients to the cells in the body.
Help with weight loss. Often when many people feel weak or tired they reach for sugary foods to get an instant boost in energy and mood. However, in reality, they are not hungry but may just be dehydrated. So, the next time before having a sweet snack, check if you have had enough water.
Over the years there has been a shift with how we have our water, since there are many beverages easily available which include sugar, artificial sweeteners, caffeine, flavourings, etc. Instead of mainly having these, I encourage my clients to drink water.
I understand that many people don’t drink enough water because they either forget to or don’t like the taste. To help you keep up on your water intake, I’ve put together some simple hydration tips for summer:
Hydration tips for summer
Start off strong
I recommend starting the day with one or two glasses of warm water and then drinking water through the day.
As with most things, we all need time to create healthy habits and to get started with drinking water you can set reminders on your phone through the day.
To track how much you are having you can make a note of it or use an app on your phone. There are many free apps that you can use, two that I suggest are plant nanny and drink water.
Bring on the flavour
And if you do not like the taste of plain water you can naturally flavour it with fresh herbs, fruits and vegetables so you never get bored. Fill a jug with water and use a combination of sliced lemon, lime, orange, cucumber, etc. You can also add in fresh herbs like mint and basil leaves.
Lastly, when you leave home, remember to fill your water bottle and carry it with you. I do this even when I travel, as it reminds me to drink water and is better for the environment as I won’t be buying plastic water bottles.
How much water do you need?
The European Food Safety Authority recommends that daily water intake for men is 2.5 litres and for women is 2.0 litres.
The amount of water you need to drink will depend on many factors including your activity levels, age, your height and weight, gender, etc. as well as the climate you live in. Also, your health condition and diet help determine how much you need – for instance, fresh fruits have more moisture than meat.
What does dehydration look like?
The NHS tells us that the symptoms of dehydration include feeling thirsty, tired, dizzy or light headed. Or having a dark yellow, strong smelling urine or urinating little, and fewer than four times a day.
Sujata is a Certified Health Coach who offers Wellness and Weight loss Consultations to those who are either at the beginning of their health journey or who despite eating healthily and exercising cannot achieve their health goals. These range from improving digestion, increasing energy, attaining a healthy weight, being better informed when preparing meals for the family, finding balance, etc. She provides her clients with practical step-by-step recommendations and guides them on how to make the diet and lifestyle changes sustainable. For more information on getting healthier with Sujata’s and her wellness program at triyoga please visit sujatadin.com/.