Why A Hydrated Body Is An Energetic Body By Laura Warren Founder of FitMuma

Keeping ourselves hydrated. Is it really that important? Is that the reason I am tired, grumpy, achey and unable to concentrate?

Confusion, tiredness, dark urine, dizziness, headaches, loss of appetite, muscle cramps, thirst or dry mouth.

Recognise any of these symptoms happening to you? If so, you may simply not be drinking enough. Isn’t it great news that doing something as simple as drinking more water could reduce your chances of low energy and mood? 

Did you know?

Water composes 75 percent of your brain.  So if we are not drinking enough we may feel confused, tired and unable to concentrate and withhold information. 

Digestion: Water not only helps us to convert food to energy but it also helps the body absorb nutrients and remove waste. This is why CONSTIPATION and LOW ENERGY is a sign of dehydration.

Breathing and Blood: Water moistens oxygen for breathing and helps carry nutrients and oxygen to cells. This means that dehydration could be a cause of poorer breathing

Body Composition: Water makes up 75 percent of our muscles and 22 percent of our bones. So we need it to stay strong and energetic but also to lower the risk of muscle and joint aches and pains.

So we know that we need to keep hydrated to keep energetic and switched on, but what can we do to make sure we are getting enough fluid intake?

12 ways to increase water intake

1. Add flavour to your pitcher

Chugging several glasses of water a day can seem like torture when every cup is tasteless. Add a bit of excitement by dunking fresh fruit (grapefruit, strawberries, lemon), veggie slices (cucumber, ginger, celery), and herbs (basil, mint, lavender) to your drink.

2. Drink a glass after every bathroom break

Start a habit by linking water with some of your most common daily activities. Getting up from your desk for a bathroom break? Stop by the kitchen to drink a glass of water after leaving the bathroom. Every time you pass the sink, fill up a cup.

3. Sip before every meal

When the waiter (post lockdown of course) comes around and asks for drink orders, always request water. Drinking a full cup before each meal can curb calorie intake because it causes you to feel full.

4. Use an app to track your water intake

Keeping up with how many glasses you’ve finished can be easy (and fun) with the help of a free app. Download Daily Water Free to your phone to set daily reminders and alarms.

5. Dilute sugary drinks with water and ice

If drinking juice, lemonade, or iced tea is a daily habit, water down your sips with water and a healthy helping of ice. You’ll still get the sweetness you’re craving with a healthy dose of the water your body needs. 

6. Keep a large jug nearby

It’s easy to remember to fill up on water when the source is nearby. Keep a jug or something similar at your desk or in a room that you spend most of the time. Keep one by the bed at home, and on the kitchen counter as a constant reminder to drink up. I tend to have a bottle upstairs and downstairs. I also make sure I take a bottle every time I get in the car.

7. Choose sparkling or mineral water over pop

Pouring this bubbly, zero-calorie drink is just as good for your body as drinking water—except it's got more pizzazz. Add a squeeze of lime juice, and it's basically like drinking a fancy cocktail (without the alcohol).

8. Eat water-rich foods

One sneaky way to increase the amount of water you consume on a daily basis is to eat your water. Add fruits and vegetables with a high water content to your shopping list. Some top picks include cucumber (96% water), courgette (95% water), watermelon (92% water), and grapefruit (91% water). 

9. Stick to a one-to-one rule when drinking alcohol

You’ve probably heard the drinking rule that for every cocktail/coffee/tea/glass of alcohol, have  one glass of water. This is a great strategy to avoid a hangover the next day, but you can also use it to make sure you get plenty of water in your system to balance out sugar-packed mixers and syrups.

10. Use a marked water bottle

Include a bottle of water in your work bag to ensure that you have access to water throughout the day. Some people find it useful to use a big bottle with time markers, or count up the number of small bottles they are drinking. If you are in the house mostly, make sure you have one close by. If you go out for a walk with a friend, make sure you take a little water bottle in your bag.

11. Start your day with a glass of water

Or have a drink of water during the commute to work.

12. Whilst working wear cool clothing

Also keep away from air conditioning and make sure water is accessible.

Hopefully you may now be a little more motivated to keep hydrated. But if not, read below to see how drinking more can help with your goals of weight loss, improved skin complexion and/or more energy

 Lose Weight

Numerous studies have shown that drinking water before meals can result in consuming less calories at those meals, which can ultimately lead to weight loss. This is probably because the water provides a sense of fullness, so not as much food is needed to reach the point of satiety. Plus, it doesn't hurt that choosing water as your drink of choice instead of an empty-calorie beverage can save more than 100 calories per glass.

Improve Your Skin

While drinking water before each meal may not be the equivalent of drinking from the fountain of youth, it certainly can help to improve rough, dry skin that is all too common this time of year, which can be worsened by dehydration. You may not feel as thirsty during the cold winter months as you do during the hot summer ones, but drinking water is important no matter what the weather.

Re-Energise Your Day

Research has shown that even slight dehydration can cause a drop in energy levels. It makes sense as water is crucial for nearly every system of your body to function properly. And guess what? If you are thirsty, you are probably already slightly dehydrated. Prevent this from happening by drinking water regularly throughout the day--a glass before each meal is the perfect way to stay on an energy-boosting track.

And finally, why not try and make some lovely flavoured water drinks on your own:

Basic Mix Ideas

Strawberry-Blueberry Lemon-Cucumber Orange-Raspberry Cucumber-Jalapeno Cantaloupe-Grape Honeydew-Lime Strawberry-Kiwi Lemon-Lime-Grapefruit Apple-Lemon

Herbal

Watermelon-Rosemary Lavender-Orange Blackberry-Sage Lemon-Basil Watermelon-Cilantro Grapefruit-Rosemary Apple-Cinnamon Stick Apple-Thyme Cucumber-Lemon-Mint-Rosemary Strawberry-Kiwi-Thyme

Festive

Mango-Pineapple Raspberry-Red Grape-Cherry Cherry-Key Lime-Mint Pear-Ginger Mango-Lime-Mint Prickly Pear-Meyer Lemon Papaya-Lime-Orange Blackberry-Cherry-Lime

Find out more about Laura Warren and FitMuma at https://www.fitmuma.uk/