It can be a challenge to balance staying hydrated with all of life’s other commitments. Following these daily hydration tips will help you stay at the top of your game throughout the day!
Staying hydrated throughout the course of the day is so important, but life moves quickly in the modern world. As we find ourselves leaping from one responsibility to the next between work, family and social commitments, it’s all too easy to neglect that bottle of water that has been awaiting your attention.
Thankfully, dehydration can easily be avoided with a little forethought and sticking to a schedule. It’s important to keep drinking throughout the day to stave off the loss of fluid that happens over the course of several hours, which is how we end up dehydrated in the first place. The ‘8 glasses a day’ is all very well, but the impact will be maximised if you space your fluid intake appropriately.
Morning
A glass or two of room temperature water before breakfast is a fantastic way of starting your day. Pouring yourself a glass of clear fluid will boost your brain and your metabolism, sharpening up your mind for the day ahead and ensuring that when you do eat, you won’t feel sluggish afterwards. This is also a great tip for dieters, as drinking water will fill your stomach and prevent you from over-eating at your first meal of the day. If you want to reboot your system, by all means add a few squeezes of fresh lemon juice to cleanse your liver.
What’s more, you will most likely be dehydrated when you first wake up in the morning – it will have been several hours since you last had a drink. This is why your brain may feel foggy and your mouth dry when you first reluctantly roll out of bed. Try to get into the habit of drinking a glass of water first thing rather than reaching straight for the coffee pot. You may be surprised at how impactful it can be for your body and brain.
Keep sipping away at water throughout the morning, ideally at least once an hour. It is particularly important if you work in a hot environment, or you have air conditioning. Both will cause dehydration.
Afternoon
Adding a glass of water to your lunch is a great way of getting more fluid, but it’s important to keep drinking through the afternoon. As the day wears on we shed a lot of fluid from our body through exercise and general activity, and all of that needs to be replaced if we’re not to become dehydrated. Do you find that you sometimes feel lethargic in the afternoons, and crave a nap? That can be avoided by drinking enough water.
Of course, if you’re looking to mix up your water intake in the afternoons you can do so by drinking herbal tea or water flavoured with some fresh fruit. Avoid caffeine or carbonated soft drinks, as they can be dehydrating and undo all the good work that you put in by drinking throughout the morning. The golden rule of afternoon fluids is similar to the morning – just keep sipping every hour or so, and if you find yourself experiencing any symptoms of dehydration (such as a dry mouth, headaches or difficulty concentrating) then take a larger drink before carrying on with your day.
Evening
After the sun goes down, it’s time to wind down on your water consumption to prevent any interruptions to your sleep. Make sure that you have taken in sufficient fluid over the course of the day, and stop drinking around two hours before your retire for the night – and steer clear of any kind of stimulants such as caffeine for several hours before that. This should enable you to enjoy a peaceful night’s sleep, ready to wake up and start hydrating all over again!
Of course, if you have consumed alcohol during the evening, do take a glass or bottle of water to bed with you.