Ten Top Tips for Hydration

Ten Top Tips for Hydration

Proper hydration is vital for our overall health, but sometimes it is hard to make sure we get enough water each day. Being dehydrated can affect your energy levels and if you’re dehydrated before you start exercising your core temperature will rise faster causing your heart to work harder than usual. Drinking enough will help you get the most out of your exercise session and can help fight fatigue and increase endurance.

Below are our ten top tips on how to stay hydrated:

  • 1. H2O Only
    Nothing beats plain old water, while other drinks will help fight dehydration they come with added sugars, additives, and even caffeine. Your body doesn’t need any of that, so it’s best to stick with water.
  • 2. Getting in the Flow Make drinking water part of your daily routine, simple things like having a glass with every meal or replacing your tea breaks with water will help you make sure you’re keeping your hydration levels high.
  • 3. What’s your Flavour?
    Infusing your water with fresh fruit, such as oranges, berries, or even a cucumber, can make keeping hydrated more fun and less of a chore and give you a quick vitamin C boost too.
  • 4. Hungry for Hydration
    Do you find yourself snacking a lot? You might be dehydrated. It’s not always clear what your body wants and sometimes you might think you’re hungry when actually you’re thirsty. Before you reach for a snack have a glass of water instead.
  • 5. You are what you eat
    Drinking isn’t the only way to get your daily hydration, fruit and veg is also a good source of water and a handy (and tasty) way to hydrate. Some of the best options to eat are; cucumbers, celery, tomatoes, peppers, and spinach. Many fruits are a great source of electrolytes as well as water. Bananas and dates are very well known for their high potassium content, making them a good choice for refuelling.
  • 6. Prepare for Exercise
    Exercise will increase your need for fluids. Make sure to drink water before and during your workouts. This will help reduce body temperature, moderate cardiovascular stress, and improve performance. It’s not enough to start drinking during exercise, you need to make sure you’re drinking at least ¼l of water every hour for up to three hours before you plan to start exercising.
  • 7. Take it Slow
    Gulping down litres of water all in one go won’t help you stay hydrated because your body will just be overwhelmed and fast-track all that liquid back out of your system. You need to drink small amounts of water often as this makes it easier for our bodies to use and assist to keep your hydration levels up.
  • 8. Water Way to Go
    Not so much of a problem if you’re sticking to the gym, but if you’re planning a long run, and don’t want to have to carry litres of water around with you, make sure you know where you can top up.
  • 9. Don’t Stop Drinking
    Just because you’ve stopped exercising doesn’t mean your body has stopped, make sure you grab a drink after you’ve finished exercising to make sure your body has enough water to help your muscles to recuperate. The sooner you start to replace the lost fluid, the sooner you’ll recover.
  • 10. Know your Limits
    We’re all different so our bodies have different needs, and these needs can change based on what we are doing. Listen to your body and when it tells you that it needs some water make sure you have some to hand.

Did you know…

  • Your skin absorbs some of the water you drink, improving its elasticity and vibrancy. Ditch the expensive moisturiser and grab a glass of water instead.
  • Our brain is made up of around 73% water. If we don’t keep up with our water intake, especially in hot weather or while exercising, our thinking and cognition could suffer.

If you have any other good tips for staying hydrated share them with us on Instagram, Twitter, or Facebook .