· 2 min read
Hydration Matters
By Melissa Colborne, Registered Dietitian
When it comes to a healthy lifestyle, hydration is an easy habit to overlook. I can't stress enough how important staying hydrated is for your overall health and energy levels, and it can support your weight management efforts too.
Benefits of Staying Hydrated
1. Supports healthy body function:
Every system in your body, including digestion and circulation, relies on water. Staying well hydrated helps you feel your best, which makes it easier to stay active and make good food choices.
2. Appetite Control:
Thirst is sometimes mistaken for hunger. A glass of water before meals may help you feel a little fuller and can support portion control.
3. Supports digestion:
Water helps your digestive system work well and, together with fibre, helps keep you regular.
4. Bloat Reduction:
Water retention can make you feel bloated and puffy. Drinking enough water helps your body keep its fluid balance.
5. Energy Boost:
Proper hydration keeps you feeling alert and energised throughout the day, which helps you stay active and move more.
Practical Tips to Increase Water Intake
1. Set a Daily Goal:
Aim for at least 8-10 glasses of water per day. Make this your non-negotiable starting point.
2. Carry a Reusable Bottle:
Invest in a reusable water bottle and take it with you everywhere you go. It's a constant reminder to drink more water.
3. Infused Water:
If plain water isn't your thing, infuse it with slices of lemon, cucumber, or berries for a refreshing twist.
4. Track Your Intake:
Use a smartphone app or a journal to monitor your daily water consumption. This can help you stay accountable.
5. Sip Throughout the Day:
Don't wait until you're thirsty to drink. Sip water consistently throughout the day to maintain optimal hydration.
6. Replace Sugary Drinks:
Swap sugary drinks for water.
7. Create a Routine:
Establish a routine by drinking water at specific times during the day. For example, start your day with a glass of water and have one before each meal.
Hydration Tips for Workouts
Before a workout:
Drink 450-500ml of water 1-2 hours
During exercise:
Sip water every 15-20 minutes, especially in longer workouts.
After a workout:
Rehydrate to replace fluids lost through sweat.
Recognizing Signs of Dehydration:
It's vital to be aware of signs of dehydration, such as dark yellow urine, dry mouth and lips, fatigue, and headaches. These can be a sign that you need to drink more water. If they continue, please speak to your doctor.
As we can see, hydration is a fundamental component of a healthy lifestyle and offers many benefits, from supporting your digestion to helping manage your appetite and keeping your energy up. As a Registered Dietitian, I encourage you to prioritise your water intake and feel your best self!
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