Live Well: Keep Hydrated

Did you know that your body is mainly made up of water (about 60%!) and that it uses it to help with many processes, including transporting nutrients around your body, getting rid of waste products and temperature control?

Keeping hydrated can also boost energy and cognitive function and is important to help prevent dehydration and dry skin.

How much water should you drink?

There isn't a magic number of liters you need to drink, as this will vary from person to person, but using the following method can help you keep a check of how hydrated you are and if you need to drink more water.

The hydration index, created by Dr Lawrence Armstrong, is a good source to check your hydration status.

• Aim to be between 1 and 3
• If you are between 4 and 8 you are dehydrated and need to take action

You don’t have to just drink water

The Government of Canada recommends limiting your intake of beverages such as caffeinated drinks, alcohol and sugary juices, to control the amount of sodium, sugar and saturated fat you consume. But if you’re bored of plain old water, there’s still plenty of delicious ways to hydrate. Why not add natural flavourings such as mint or ginger, or enjoy sparkling water with lemon and lime, for a fruit-flavoured kick? Alternatively, try some healthy alternatives to H20, such as:

• Caffeine-free tea
• Diet drinks (in moderation)
• Low-fat milk, or soy or almond milk

Top tips for regular hydration

If you’re busy at work or home, it can be easy to forget to hydrate regularly. One top tip is to try to work hydration into your daily routine. For example, if you have frequent meetings throughout the day, make it a rule to stop by the water cooler and top up your glass before each one. Carry a reusable water bottle in your bag, for easy hydration on the go, and leave a brightly-coloured water glass by the coffee machine each night, so you remember to fill and sip while you’re making your morning espresso. Alternatively, make it a habit to drink a cup of hot water with lemon and ginger each morning on rising, for a naturally refreshing way to hydrate and wake up. Don’t forget to take water to the gym and sports classes and make it a rule to drink a glass of water with every meal.

Key takeaways

1. Keeping hydrated is important for feeling energized in both body and mind
2. Regularly check your hydration level and take action if needed
3. Staying hydrated doesn’t just mean drinking water – find a hydrating drink or snack that you enjoy, and it will happen more easily
4. Work hydration into your daily routine, so it becomes second nature

Read more about keeping hydrated at Dialogue.