How often do you think about your hydration? For many of us, it's not until we feel thirsty, tired or run down that we realise we're not drinking enough fluids. Yet hydration is one of the most important building blocks of good health.
Staying well hydrated helps your body regulate temperature, support concentration and maintain energy levels throughout the day. It can also influence everything from your eating habits to your skin health. By understanding what good hydration looks like and how to monitor it, you can make everyday life that little bit easier.
To do this, it can seem complicated but it couldn’t be easier. We all go to the toilet several times a day and the colour of your urine is the best indicator of how hydrated you are. The first trip to the toilet in the morning, you will have dark cloudy urine from a night where the body processes and regulates. As you drink more water and fluid during the day this becomes lighter.
You should be aiming to have your urine a straw colour or very light yellow. I generally tell my clients close to clear and you will be there or thereabouts. Basically, you don’t want dark cloudy urine during the day.
I find Irish audiences get really embarrassed talking about this subject, but it’s something we all do several times a day. In the Nordic countries, it is discussed in schools so there’s nothing to be embarrassed about.
Now that you know how to measure your hydration and the benefits, let’s talk about how to actually do it.
What is your daily intake?
The obvious answer is to drink more water, and yes, that’s the simplest way. Did you know that milk, tea and coffee also count towards your daily hydration intake. You should be aiming for between one and a half and two litres a day for most people. That can increase depending on body mass and activity levels, but it is a really simple guide.
I always find the easiest way to track this is to get a large bottle of water in the morning and aim to drink it over the course of the day. Filling a two litre bottle is a great way to track it ,as once it’s done you have achieved your hydration goal. No guessing. No trying to remember glasses.
Is still water the same as sparkling? Personally, I prefer still water and the dentists in my life tell me that still is better for your teeth too.
But if you struggle with still water you can add any of these below:
1. Chopped up fruit. 2. Cucumber. 3. Mint. 4. Place fruit in ice-cube trays.
Avoid adding cordials or sweeteners and go the natural route always. It is just so much better for you. Chopping up fruit that is getting close to its use by date and placing it in water is a great way to ensure you are reducing your food waste too, which is another great win.
If you aren’t drinking much water now and start, you might find that you are going to the toilet a lot more over the course of the first week. Don’t worry this will settle down.
Next week: Karl talks about his latest Fastnet swim adventure.
SHARING OPTIONS