We're exploring the importance of staying hydrated for our health and five simple ways to get the recommended intake of fluid.

Why is it important to stay hydrated?

Beyond the essential bodily functions that water supports, being sufficiently hydrated can benefit other aspects of our health too and can affect how we function in day-to-day life.

Even a 1% drop in hydration can cause a lack of concentration, headaches, tiredness and irritability. A more significant dip can lead to long-term chronic dehydration which is linked to much more serious conditions including high blood pressure and kidney problems.

For many, getting your fluid intake can be challenging, so how can we easily stay hydrated and avoid associated health issues?

Let's look at five simple ways to stay hydrated and reap the health benefits.

1. Try alternative drinks

Not everyone enjoys drinking water and this can be a contributing factor in a lack of fluid intake. The good news is, you don’t have to get through two or more litres of plain water to stay hydrated.

Alternative drinks that can help you to get your recommended fluid intake includes: sugar-free flavoured drinks, cordials, flavoured water and tea and coffee (when made up of mostly water).

Drinking green or herbal teas is also a great way to hydrate as they are made with water and contain a number of antioxidants.

Sparkling water with some orange juice or lime can also be a refreshing alternative to fizzy drinks. 

2. Add fruit and ice

Fresh fruit, such as lemon, limes, oranges or even cucumber can make water much more enjoyable and add the taste you may be missing.

Beyond the flavour enhancement, adding fruit to your water can also bring many more benefits. It can also help to increase your intake of vitamins, antioxidants and electrolytes -a win-win!

If you do prefer fizzy drinks or a smoothie, a good way to add more fluid is by adding ice to them, that way you get more water from your drinks.

3. Eat water-rich foods

The majority of the fluid you require comes from drinks but some of the food we eat also contributes to the total daily fluid intake. 20 – 30% of our fluid intake can come from food.

You may find it easier to eat hydrating foods than many glasses of water each day. Smoothies, soup, vegetables and fruit are all big contributors to our fluid intake and increasing these can really help to keep us hydrated.

Some foods rich in water content include: cucumber, celery, tomatoes, lettuce, strawberries and watermelon. So it can help to choose some of these foods when trying to increase hydration.

4. Invest in a bottle 

Water bottles can be a great way to help us stay on top of how much we're drinking, as well as give us motivation to drink more.

These days, many drink bottles come with handy measurements, allowing you to keep track of how much you're drinking or how much more you need to drink to reach goals.

Although it's a simple option, it can be effective in getting us to drink more. Also, having a larger bottle will help so you don't have to keep refilling throughout the day and can stay hydrated on the go.

You could even take it one step further and invest in a smart water bottle, which accurately tracks how much water you are drinking and sends that information to an app.

Connected water bottles will remind you when to drink using a number of different notification methods including, flashing, vibrating and making a sound.

5. Know the benefits

There are so many benefits of staying hydrated for your body and your physical and mental health. Keeping these in mind can help make it easier to get enough fluids. 

Some key benefits of being hydrated include:

Benefits for your skin

Skin hydration is important to keep your skin glowing and healthy. One of the simplest ways to do this is through hydration.

Beyond your skin looking better and feeling softer, other great benefits of hydrated skin include:

• Improved texture
• Reduced irritation and redness
• When your skin is well-hydrated, it can more effectively repair itself
• Prevents dryness and flakiness which can be uncomfortable. 

Learn more about looking after your skin in our blog.

Benefits for your brain

Being adequately hydrated can also help your brain and improve brain performance. Lack of hydration can affect things like your concentration, reaction time and your mood.

This can in turn affect your day-to-day life, particularly when remaining hydrated you can positively improve your emotions and reduce feelings of anxiety. 

Dehydration can be one of the main causes of headaches. This is due to dehydration shrinking the brain, pulling it away from the skull and putting pressure on nerves.

If you suffer a headache, one of the first things you might question is if you've drank enough and focus on rehydrating.

Benefits for weight management

Drinking enough water or fluids is pinnacle when trying to lose or manage weight.

One of the main ways fluid intake affects weight management is by water acting as a appetite suppressant, by taking up space in the stomach, it provides feelings of fullness.

Drinking water may also boost your metabolism and energy expenditure which helps with weight management. A boosted or fast metabolism means your body burns calories more efficiently, both at rest and during exercise, which can support with weight management.

Benefits for joints

Drinking water or fluids can help to lubricate our joints. Dehydration can be a contributing factor in causing joint pain. This can be particularly problematic for arthritis sufferers if they don't drink enough fluids.

Living a healthy lifestyle

If a healthy lifestyle and protecting your future health is important to you, health insurance can be an essential asset.

Prevention is as important as cure in living a healthy life. There are many ways health insurance helps to keep you healthy and prevent illness, as well as being there for you if you were to become ill. 

To find out more about how policies work and to compare health insurance policies that might suit you, speak to one of our expert advisers by filling in the quick form below or give us a call on 01285 864 670.