Why hydration is even more important in lockdown Posted by Justine Clarabut on 15 January, 2021
Being in lockdown has changed the way we live our lives and may affect how well we look after our own wellbeing. Our normal routines have been disrupted, maybe without access to our usual food shops, working long hours without proper breaks, perhaps drinking more caffeine and alcohol than we usually would and not having access to the same type of exercise that we are used to! These are all things that can affect our physical, mental and emotional wellbeing. To add to this, drinking water may not be top of your agenda! Making sure you are hydrated by introducing the simple lifestyle change to drink more water will pay dividends to your overall wellbeing.
Dry ‘Hydrated‘ January
January is traditionally a month where many people choose to abstain from drinking alcohol.. giving them the chance to reset their wellbeing following a month that traditionally, most people, overindulge! However, it is not just about cutting out the toxins, it is also about making sure our bodies are getting enough water and fluid to ensure we are adequately hydrated.
Drinking enough water each day is essential to make sure our body functions properly
Processes such as: regulating our body temperature, keeping our joints lubricated, helping to prevent infections, helping our blood system carry essential glucose, oxygen, and nutrients to our cells, improving our mental processes, and helping our bodies to get rid of unwanted waste.
When the levels of fluid in the body begin to fall, symptoms such as headaches, poor concentration, fatigue, dizziness and a dry mouth will begin to take effect. If you remain low on fluids for longer spells of time, it can cause other longer term issues, such as constipation, urinary tract infections, dry flaky skin and damage to the kidneys.
What is adequate hydration?
The recommended advice is to drink between 6 to 8 glasses of water a day (around 1.2 litres). However, different people need different amounts of water to be hydrated. Factors that can influence how well we are hydrated are climate, exercise intensity, health/medical conditions and how much a person perspires. One of the quickest signs to tell if you are dehydrated is the colour of your urine. The darker the colour, the more dehydrated you are! According to research, once you become thirsty, you are already dehydrated.
Signs of dehydration
- Darker urine and peeing less than usual
- Headache
- Feeling lightheaded or dizzy
- Dry mouth and/or lips
- Feeling thirsty
Tips to make sure you stay hydrated
- Sip water regularly throughout the day! Having a water bottle handy wherever you go reminds you to keep sipping away!
- During and after exercise, it is vital to drink more water. So keep that water bottle topped up!
- Fruit and vegetables are also great sources of water and will increase your intake of fibre and nutrients too!
- Set a reminder to drink more water! Your mobile phone or a timer/hourglass on your desk are good ways to nudge you to drink more water!
- Think water is boring on its own? Then add some slices of fruit such as oranges, lemons, or strawberries to give water that extra zing and taste! Take a look at these great water infused ideas and recipes.
Take a look at our Optimal Habit Checklist for more things that you can do to take care of your own wellbeing!
References and further reading
https://www.heart.org/en/healthy-living/fitness/fitness-basics/staying-hydrated-staying-healthy
https://www.nhs.uk/conditions/dehydration/
https://www.mayoclinic.org/want-to-stay-hydrated-drink-before-youre-thirsty
https://www.nhs.uk/news/food-and-diet/six-to-eight-glasses-of-water-still-best/
https://www.nhs.uk/live-well/eat-well/water-drinks-nutrition/
