With the weather becoming more sunny and warm it is very important to stay hydrated throughout the day. It is recommended you should aim to consume 1.2 litres of water every day. A good tip to help achieve this is to have your 1.2 litres prepared each day in bottles so you know how much you have to consume throughout the day. For example, aim to have 6 bottles of 200ml of water in the fridge each morning and making sure you always have a bottle with you so you can drink when you wish throughout the day. You can also reach the recommended intake from other kinds of drinks and from foods but this is the best way of measuring your intake and keeping your hydration levels at their peak.
Be aware that other beverages, such as fizzy drinks or fruit juices can be higher in calories so avoid these if you are trying to control your caloric intake or if you are trying to lose weight. Alcohol should also be avoided as this can actually be harmful to hydration. Foods such as cucumber or watermelon have a high water content and are delicious foods perfect for a summer’s day that can really boost your hydration levels.
So when are the best times to drink during the day & what other recommendations are advised?
- As soon as you wake up you should drink some water. Throughout the night the body has been fasting and is in a mild state of dehydration so kick starting your day with a glass of water is ideal!
- Water should also be consumed 20 minutes before each meal if possible. This gives your digestive system a boost and ensures that the nutrients from your food are better absorbed.
- If you are engaging in physical activity then water will be lost through sweating. Ensure that extra water is taken on board for this and if possible continue drinking water throughout. If dehydration exceeds more than 2% of your body weight it can have a negative effect on your performance.
- Electrolytes are also lost through sweating, so a sports drink containing electrolytes may be preferred.
- Finally, before you go to sleep, prepare your body for the overnight fast by drinking a small glass of water, and if you happen to wake up in the night, a small drink can also be beneficial.
Being fully hydrated can really help with any physical activity performances and can help concentration and productivity so ensure you are getting enough H20 each day!
Please feel free to contact the G4 Didsbury Clinic to speak to a member of our diet & nutrition team for any questions that you may have or if you wish to arrange a consultation to discuss your diet, nutrition and lifestyle.