Stay Hydrated

The quickest win for your health! 

Making changes to your health and the way you feel can be a timely process. When it comes to things like incorporating a new exercise routine or changing your diet to remove suspected allergens. You may not notice immediate changes,  it could take weeks or even months. 

There is one change you can make, however, that can improve things much faster. It can have a profound effect on your energy levels, digestion, the way you look and even your pain levels. 

The fastest thing you can do to start taking control of your health right now is free, quick and easy to do, yet so many people spend a large part of their day dehydrated. 

Around 60% of your body is water! It has an effect on every cell in your body and it is continually in movement. Even while you read this article you are losing water just by breathing and through evaporation from your skin. 

Why Hydration Is Essential To Your Health

We've all heard that we need to drink more water to keep our bodies hydrated. But hydration is much more than just drinking a specific amount of water every day.

Water plays an essential role in the body. By understanding why water is so vital, we can see why hydration is the foundation of good health and the start of changing how you feel.

A loss of 1%-2% in body weight water can impair cognitive function and mental performance 

What Does Water Do In The Body?

You might be aware of some of the mechanisms of the body that require water. We know that things like urine and sweat production need water. But water is actually needed for the majority of reactions in the body.

If you're suffering from joint pain then a simple way to look at how hydration can help is - water transits nutrients into your cells for energy and repair and then takes the waste metabolites away to be excreted from your body.

If you are dehydrated you have a build-up of these waste metabolites occurring in your body. 

If you are suffering from joint pain, digestive issues or autoimmune conditions, then your symptoms are extremely unlikely to improve if you are dehydrated. 

Being dehydrated puts your body into a state of stress. Now as drastic as that sounds, it is an innate survival mechanism to help us through times when we cannot access water.

When our body is stressed it's primary function becomes survival and there is less energy used on things like digestion and healing injuries. 

The Signs Of Dehydration

Dehydration can sneak up on you. Especially in today's busy world, you can go from feeling fine to being parched in a matter of minutes. But there are more signs to dehydration than just feeling thirsty.

Here are the signs to watch for if you think you're dehydrated:

• Thirst 

• Dry mouth 

• Dry eyes 

• Poor focus and concentration 

• Moodiness, including irritation 

• Low energy levels 

• Headaches 

• Poor performance during workouts 

• Muscle cramps

• Constipation 

• Infrequent urination 

• Dark urine 

• Dizzy spells

The Benefits of Staying Hydrated

Now we've looked at some of the negatives dehydration can have on your health, let's look at some of the positives staying hydrated can have:

• Firmer, healthy skin. 

• More efficient digestion and bowel movements. 

• Steady energy levels.

• Less joint and muscular pain. 

• Less 'boredom' eating and fewer cravings.

• Improved focus and concentration. 

• Fewer headaches. 

• Fewer mood swings. 

• Regulating your metabolism to maintain a healthy weight. 

Water & Electrolytes

As well as drinking enough water, another key factor is electrolyte balance. In particular, potassium and sodium play a role in balancing the hydration of the body.

Many people know that excess sodium can lead to water retention. This is because sodium holds water in the body. But at the same time, too little sodium means that the body cannot hold onto water. Instead, it just passes straight through to the kidneys.

For optimal electrolyte balance, it's best to balance your sodium intake by:

1. Eliminating as many sources of processed sodium as possible. This means processed foods, takeaway foods and very salty foods like soy sauce.

2. Including sodium in a more natural form, such as sea salt. Many people who eat only whole-foods can become deficient in sodium, especially with regular exercise. Minimally processed salts such as sea salt or Himalayan salt have a balance of minerals.

Getting Enough Water

Now you know how water supports your health, and why it can help you feel more energetic and focused. It's just remembering to drink enough throughout the day.

Here are some easy ways to incorporate more water into your day:

• Consume high-water fruits and vegetables, such as watermelon, cucumbers, strawberries and celery. These can be particularly useful in summer when it's hard to stay hydrated in the heat. It's estimated that 20% of our water consumption comes from our food. 

  
  

• Flavour your water. This is an easy way to make water more appetizing, especially if you don't like water. You can add fresh or frozen fruit, vegetables and even herbs into your water to infuse

  
  

• If you prefer soft drinks, try drinking sparkling water. You can infuse it with fruits for a sweeter taste.

  
  

• Enjoy herbal teas, particularly in the colder months. Not only is tea rich in antioxidants it helps to keep you hydrated.

  
  

• Download a water reminder app for your phone to keep track of your consumption. This sounds a bit extreme to some but this will help you get into the habit of drinking small amounts frequently. carrying a water bottle is also a good way of monitoring what you have consumed that day and how much you have left to go.