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Writer's pictureGemma Bischoff

The Habits Series #8: Hydration

Part 8 is all about the importance of what we drink, and how much. Staying hydrated has a positive effect on numerous bodily functions (i.e. temperature regulation, bowel movements, lubrication of joints, detoxification, blood glucose (decreased blood volume = increased blood glucose concentration), blood pressure, skin health...), yet the majority of people still don't drink enough. In this article we will explain the effect dehydration has on the body, as well as providing simple, practical tips to monitor and manage your fluid intake.


Have you experienced fatigue, even though you have slept and eaten well?

Do you drink more than 4 caffeinated drinks/day?

Are there days where you drink less than 1 litre of (non-caffeinated/non-alcoholic) fluids?

Do you live in a hot climate?


If you answered yes to any of the questions above then it is important to assess and prioritize your hydration.

When you read articles about how to be "healthier", there is always a big focus on what to eat and how much exercise to do, but staying hydrated doesn't get as much air-time. The irony is, if you aren't hydrated then you won't be able to exercise as effectively and you are likely to snack more than if you were hydrated!

So, with this in mind, let's get hydration right first.


"If a supplement promised to: detoxify, increase focus, maintain energy, support sleep, improve skin, regulate digestion, benefit blood glucose & blood pressure control and keep joints lubricated....how much would you pay for it?
Save money and stay hydrated!!" - Eat Well Clinic


#1 - Am I drinking enough?

There is one simple way to tell if you are drinking enough - look at the colour of your urine! The image below shows 6 different shades of yellow. When you are drinking enough, your urine should be similar to the shades on the top line* (there should be a slight yellow colour, if it is perfectly clear then you could be drinking too much - take care!) If you identify more with the bottom 3 shades, then it is important to address what you are drinking and how much you are having each day.


*Please note, high-dose vitamin supplements (and certain medications) could cause a darker urine colour even if you are well hydrated. In the case of high-dose vitamins, this is because your body is only able to absorb a certain amount of nutrients at a time, so any excess (water-soluble vitamins) will be excreted in your urine....

Urine colour assessment for hydration status

Here are some signs (other than thirst) that might indicate that you aren't drinking enough:

Worse gout / arthritis pain

Low blood pressure

Muscle cramps

Tired

Weak and rapid pulse

Constipation

Lightheaded / Dizzy

Decreased urine output

Headache

Confusion

Dark coloured, strong smelling urine

Hunger / sweet cravings

Dry mouth, lips, tongue

Dry skin

Bladder infections

#2 - How much do I need to drink?

Certain circumstances require an increased intake of fluids. The most commonly recognised moments are during intense sport/training sessions, in hot climates or following the intake of caffeinated or alcoholic drinks.


Many people consume drinks high in caffeine instead of a non-caffeinated drink, without considering the need to rehydrate afterwards. If someone starts the day with 2 coffees, has an energy drink mid-morning then another 2 cups of coffee in the afternoon, there is a high chance that they will end up dehydrated. Being dehydrated in the afternoon can lead to energy crashes, lack of concentration and an increased chance of wanting a snack.


Caffeine acts as a diuretic and increases the amount of urine your produce. Although caffeinated drinks do contribute to your total fluid intake, if you consume high amounts it is more likely to cause dehydration. The maximum recommended amount of caffeine per day for adults is 400mg (there is no recommendation for children and adolescents as it is advised that they should avoid caffeine. Despite this, there is a big trend now on social media with flavoured energy drinks targeted at children - please be aware of what your children are drinking!)


The diagram below shows you what 400mg of caffeine looks like:

Try not to exceed 400mg caffeine/day

#3 Snacking and dehydration

This might be something you are aware of as it is well documented that people generally struggle to differentiate between the feelings of thirst and hunger. This means that many snacks we consume might actually be unnecessary. If you are trying to reduce your snacking, it is worth taking a glass of water before having something to eat, wait 20 minutes, then if you are still hungry (and it wasn't just thirst) take the snack.


On average, adults need to drink between 2-3 litres of water/day. This depends on your activity level, age, body size, the climate you live in and any medications you take. If you are unsure of how much you should be drinking we can help calculate it for you, or ask your medical doctor for advice. Remember, the simplest way to know if you are drinking enough is by the colour of your urine.


#4 Tips to keep you hydrated

Drinking water is the best way to stay hydrated, but it isn't the only way. We have created a diagram to give a few alternative ideas:

Super hydrating foods support hydration status

If you aren't sure where to begin, or don't particularly want something else to have to remember, then it is worth investing in a 600-800ml insulated water bottle. Fill the bottle first thing in the morning, make sure you have drunk one bottle by mid-morning, refill and aim to finish bottle 2 after lunch, then the 3rd refill can see you through the afternoon. As with everything, simplicity is key!

Fluid facts

Would you like to address your eating habits? If you want guidance and support through adopting new habits, you can click this link to book a free call to see how we can help you.


If you have found any of these tips useful, please comment below, we love to hear from you! Sign up for our e-newsletter and be informed when there is a new post in the Habits Series - there will be a new topic every month in 2023.


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