How to Stay Hydrated

Good nutrition and hydration are essential to health and wellbeing, and we also believe in the potential of health supplements to enhance nutrition for a fit and active lifestyle. 

Staying well hydrated is important to avoid dehydration and other health complications developing. Fluids are essential to keeping vital organs functioning correctly.

Good hydration can boost your overall health, and can also help to prevent UTIs, headaches, constipation, dizziness/confusion, kidney stones and some skin conditions.

We need around 2 litres on average a day, but this should be adjusted to fit with your current climate and activity levels. If it is hot and sunny weather conditions or you are a keen exerciser, then your requirements will likely to be more – a large percentage of your body’s water can be lost through sweat.

The elderly are particularly at high risk of dehydration, it is important to pay close attention as they may neglect their needs and can often fail to recognise their thirst or forget to drink.  

Here are some handy tips to increase water intake and ways to help stay hydrated:

« Drink a glass of water upon waking.

« Do not wait until you feel thirsty to drink. If you are feeling thirsty then you are already slightly dehydrated. Sip water steadily throughout the day.

« Include plenty of fresh nutritious foods in your diet that have a high water content, fruits and vegetables such as cucumber, celery, leafy greens, radishes, tomatoes, courgette, kiwis, strawberries, melon, peaches and pineapple.

« Make plain water more interesting – many people find plain water too boring. You can jazz it up a bit and add flavour with fresh fruits or a splash of fruit juice.

« Limit caffeine and alcohol consumption – these have diuretic effects which stimulate urine output and remove water from the body.

« Take extra care in the summer season - Stay inside when it gets too hot, sit in the shade and limit sun exposure between peak hours 10am to 4pm when the rays are strongest. Make use of air conditioning where available and plan outdoor activities for early morning or in the evening.   

You should also be aware and look out for the symptoms of dehydration, particularly pay close attention to anyone who is unwell with a fever, vomiting or diarrhoea. They need to keep their fluid intake up to replace water lost through their illness.

Symptoms of dehydration to look out for are dark strong smelling urine, infrequent urination, feeling dizzy/light-headed, muscle cramps, bad breath, dry mouth, lips or eyes, fatigue, drowsiness, rapid heartbeat, irritability or confusion.

If you are working out intensely or are experiencing symptoms of dehydration such as a headache, light-headedness or cramping then electrolytes are also key. There are special drinks on the market that can help you to replenish lost fluids and electrolytes, such as Hydro Melon. Hydro Melon is a delicious, natural watermelon flavoured hydration drink containing 6 superfood ingredients – coconut water, watermelon juice, beetroot juice, maca root, lucuma fruit and tart cherry. Watermelon provides natural sugars and synergistic nutrients like citrulline and lycopene and is known for its hydrating properties. Hydro Melon also contains coconut water, which is the clear liquid found in coconuts, a natural source of vitamins, minerals and electrolytes. The variety of nutrients makes this blend an ideal source for electrolyte replenishment and rehydration. It is especially ideal for endurance exercise, and also for individuals who work in physically demanding jobs. Simply mix with water, and it is a conveniently ready to drink way of maintaining your electrolyte balance.

For further health blogs and product information visit www.hellenia.co.uk.