Drink more water
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To be honest I feel a little hypocritical writing this post but if anyone needs to hear it as much as I do then this one is for you.
I frequently complain about having a headache. I often go to my boyfriend or younger sister for sympathy when this happens and the first thing they usually ask is how much water have you drunk today? The answer which normally follows an eye roll or a sigh is not very much.
I am awful at maintaining my hydration levels.
Around 60% of the body is made up of water. It is found both inside and outside the cells of the body and there must be sufficient quantities present in order to maintain the many chemical reactions that support life and functioning. Water helps the body with a number of important functions including the formation and maintenance of blood plasma and tissue fluid. Water is also essential for the effective passage of substances in and out of cells such as the circulation of nutrients via the blood and the removal of waste.
To stay adequately hydrated and prevent dehydration, it is essential to replace the water that is lost through various bodily processes including breathing, sweating and urination.
When sufficient quantities of water are not present dehydration occurs. If you’ve ever been dehydrated you’ll know the negative impact it can have on your mood, concentration and overall health. The first sign of dehydration is feeling thirsty, but by the time thirst is sensed the body is already slightly dehydrated. Other signs of dehydration include headaches, feeling lightheaded, lack of energy and dark-coloured urine.
Fluid levels should ideally be maintained consistently throughout the day to prevent thirst. The recommended daily intake of fluid to prevent dehydration is at least 1.2 litres per day, although 2 litres per day is frequently cited. The number of fluids consumed should increase in proportion to physical activity and exercise levels. Environmental temperature, humidity and individual sweat rates should also be considered when considering daily intake.
Here are some of my top tips for managing your daily water intake, taken from those days where I do manage to ace it:
Drink a glass of water when you first wake up
Drink water before each meal
Invest in a water bottle with time stamps on it so you can easily keep track of how much water you’ve consumed throughout the day and make sure you carry it with you everywhere
Drink before, during and after a workout
Download a hydration tracking app which will notify you when it’s time to drink water and allows you to manually input your progress