Stay Hydrated!

Water accounts for 65% of body composition for adult males and 55% for adult females which suggests that water is pretty important. The brain and heart are around 73% water, the lungs 83%, the skin 64%, muscles and kidneys 79%, and surprisingly even our bones are made up of 31% so you can see how important water is to our bodies in performing major functions like breathing, regulating temperature, movement and getting rid of waste etc. 

Drinking water also has numerous other benefits than just keeping us alive. It helps regulate our bowel movements, keeps our joints well lubricated so we move better, boosts our mood, prevents headaches, skin looks and feels better and helps curb our appetite so we don’t overeat.

So the question is how much water should you be drinking?

This has been long debated and the average answer is around 2-2.5 litres a day. Around 20% of that comes from your food intake so let’s agree on 2 litres a day, which is around 8 large glasses. Yes tea and coffee do count but they caffeine is also a diuretic which means it produces urine, therefore dehydrating the body so nothing is as beneficial as pure water in giving the body what it needs. Now let’s face it… nobody likes water and it’s easy to forget. So here’s a few tips to help you build the healthy habit of hitting that goal.

Make it accessible.

Keep some with you at all times, ideally carry a water bottle. The phrase out of sight out of mind has never been more true when it comes to water so always keeping it in your vision will prompt you to keep reaching and taking a sip. Keep one in your car, in your bag, carry it with you when you go shopping, keep it on your desk at work. If it is there you will naturally reach for it and take small sips throughout the day. Before you know it, you’ll have emptied your bottle. Simple as that!

Add flavour

The problem with water is it has no flavour, so add some. Just avoid cordials, syrups and sweeteners, make sure it is natural! Cucumber, mint, lemon, orange slices – all of these make great choices to liven up the blandness and don’t disintegrate into mush. You could make up a jug and keep it in your fridge, it looks really pretty so it’ll tempt you to grab a glass when you open the door. Or make up a water bottle the night before and let the flavours infuse overnight and take it to work the next day. Get inventive!

Get a straw

Buy a pack of straws or Ideally a water bottle with a straw really helps for some reason (must be the big kids in us). We drink more frequently and rapidly and take on more volume by using a straw. Think how fast you’d demolish a cocktail, milkshake or a coke from a fast food takeaway, my point is proven. You don’t ruin your lipstick either. Try it! 

Log it

Hold yourself accountable and log your glasses on your fitness tracker such as MyFitness Pal or PTApp. Space the glasses throughout the day, maybe one in the morning and one with each meal and you’re already half way there. Every time you get up from your desk at work walk back past the water fountain. Or each time you’re waiting for the kettle to boil have a glass of water. Introducing small habits like this will help you reach your goal. 

Conclusion

Give it a try. Start hydrating today and let me know how you get on. I think you’ll find that once you start feeling the benefits of drinking more water your body will thank you for it. My Gran used to say ‘Water, Lions are strong and they drink it’ I’m sure there is some sense in there somewhere.