Sip your way to health: A nutrition coach’s guide to staying hydrated

Water is an essential component of our overall health and well-being. It serves a vital role in regulating body temperature, transporting nutrients and oxygen, flushing out toxins, and supporting various bodily functions. However, with busy lifestyles, it’s easy to forget to drink enough water. To ensure optimal hydration, it’s crucial to incorporate practical tips into our daily routine.

Set a hydration goal

The first step towards staying hydrated is setting a daily hydration goal. The NHS recommends drinking six to eight cups/glasses of water a day, but this may increase depending on your exercise regime and the environment you’re in. For instance, in hot weather, you need to drink more water to prevent dehydration.  Some people find that setting reminders on their phones or computers helps them stay accountable and motivated.

Keep water in arm’s reach at all times

Keeping water easily accessible is another effective strategy to stay hydrated. By keeping a water bottle or glass of water within reach at all times, it’s easier to remember to drink water throughout the day. This also applies to training your brain to recognise the cues or triggers that remind you to drink water.

Listen to your body

Listening to your body is a crucial aspect of staying hydrated. The body sends signals when it’s dehydrated, such as feeling tired, experiencing headaches, having a dry mouth or bad breath, and not weeing as much as usual. You may also notice darker urine than normal or feel dizzy or lightheaded. When you experience these signs, drink more water and stay hydrated.

Track your water intake

Tracking your water intake using an app or journal is another practical strategy to stay accountable and motivated. Here are some hydration apps that help you track your water intake and remind you to drink more water when you fall behind.

Flavour your water

If you find plain water boring, adding flavour can make it more appealing. You can infuse your water with fruits like lemon, lime, or berries, or add a few slices of cucumber or mint leaves. Not only does this make your water taste better, but it also adds extra nutrients to your diet.

Become your own water sommelier!

Water sommeliers are trained experts who specialise in the tasting and appreciation of water, just like wine sommeliers. There are many types of water, with different tastes and compositions. Natural Mineral Water such as our very own South Downs Water is sourced from a natural spring and contains naturally occurring minerals like calcium, magnesium, and potassium that are essential for good health. Our naturally filtered Natural mineral water also has a distinct taste that makes us one of the leading Natural Mineral Water brands in the UK. By expanding your knowledge and appreciation of water, you can make informed choices about the types of water you drink and reap the many benefits of proper hydration.

Eat more water-rich foods

Consuming water-rich foods like fruits and vegetables is another effective way to stay hydrated. Watermelon, cucumbers, and strawberries are excellent options that provide essential vitamins and minerals.

Retrain your brain to drink more water

Retraining your brain to remember to drink more water is a process that requires consistent effort and repetition. Creating triggers or cues that remind you to drink water, such as associating drinking water with a particular activity or routine, like after you’ve brushed your teeth or before you eat a meal, is an effective strategy. Over time, these triggers and associations can become automatic, and you’ll find yourself drinking more water without even thinking about it.

In conclusion, incorporating these practical tips into your daily routine is essential to stay hydrated and reap the many benefits of drinking water. By starting small and being consistent, you can make drinking water a healthy habit that benefits your overall health and well-being. Remember, staying hydrated is not a one-time fix but a lifestyle change that requires ongoing effort and commitment.

About the author

Amber Keatley-Shaikh is a Nutrition Coach, Co-founder of the award-winning Fitology Hub and founder of the Balanced Being Programme. Amber believes the biggest gift in life is our health and has made it her mission to help you feel your very best. Whether you want to improve your relationship with food or optimise your current way of eating. Find out more about Amber here.