Do you suffer from low energy or fatigue?
As the weather warms up, it’s important to keep yourself hydrated for many reasons.
Why is water so important?
Without water, your body wouldn’t be able to function. Water plays a role in nearly every function of the body, either directly or indirectly. It makes up about 60% of your body – men and infants have a little more, whereas women and people with a high body fat percentage have a little less. You will find water in your intracellular and extracellular fluids, plasma, organs, spine and digestive tract.
Water is needed for actions including:
Maintaining body temperature
Forming a barrier in the skin to protect against foreign bodies
Brain function
Digestion of food
Excreting waste through urine, sweat and faeces
Supporting a healthy metabolic rate
Increasing satiety levels
Without enough water in the body, we become dehydrated. Even a little bit can make a big difference. Research has shown that 1-3% dehydration can impact on processes such as brain function, memory, energy and mood - if you want to eliminate fatigue and boost your energy you need to monitor your water intake.
So how do I boost my water intake?
Now that you know how important hydration is for increasing energy, how can you get enough? Here are some simple tips to get more water into your day.
Make drinking more fun
Many people find plain water a bit boring. But if that’s the case, you can make it more interesting and still reap the benefits. As the weather warms up, you can add fresh or frozen fruit and herbs to your water. Berries, citrus, mint and rosemary are some refreshing options to start with – or even just a squeeze of lemon juice. When the temperature drops, find some herbal teas you enjoy to replace plain water.
If you’re out at a social event and want an alternative for soft drinks, grab some sparkling water. Many supermarkets now have flavoured options – just make sure there’s no added sugars.
Eat your water
You don’t have to rely on your water bottle for all of your hydration needs. There are plenty of high-water foods around, especially as the warmer months bring tropical produce back!
Stock up on:
Melons
Berries
Peaches
Cucumber
Celery
Apples
Pears
Green leafy vegetable
Broccoli
Create a habit
The easiest way to incorporate a new habit is to tie it to a current one. This goes for drinking water as well. You could try drinking a glass of water after brushing your teeth or when you go to make a cup of coffee. If you check your emails regularly, have a few mouthfuls every time your inbox loads up.
I often suggest to clients to have a glass of water first thing in the morning, when they get home from work and last thing before bed as a good starting point.
Figure out what you do at least 4-5 times each day and make those the times that you drink a glass of water.
Remind yourself
Sometimes, we need someone to push us until we get into a habit. In that case, it’s time to set up some reminders. You can simply set alarms on your phone throughout the day. There are plenty of apps out there that track water, from general diet trackers to specific water trackers. (Isn’t it amazing how many apps there are around nowadays!)
If you aren’t into tech, you can get water bottles with measures on the side to remind you visually.
How much water should you drink?
Different people have different needs for water, depending on their body composition, exercise, medication use and other lifestyle factors. Even the weather can influence how much you should be drinking.
Government recommendations are around 2.1-2.6L of fluid per day. But if you’re not drinking water much, it’s best to start slowly and work your way up.
If you’re exercising, you’ll want to add 1-2 cups of water for every 30 min of exercise you do. If the temperature is over 30 degrees C, add an extra 2 cups per day.
Urine colour is a good indicator of whether you are drinking enough water – ideally it should be pale yellow to clear, if it is darker, more concentrated it can mean you are dehydrated.
Drinking enough water is just one piece of the puzzle. If you’re feeling fatigued and lacking in energy but feel you are drinking adequate water, book an appointment to see how I can help.
References
Metheny, N., & Metheny, N. M. (2011). Fluid and electrolyte balance. Jones & Bartlett Publishers.
https://www.ncbi.nlm.nih.gov/pubmed/22190027
https://www.ncbi.nlm.nih.gov/pubmed/21736786
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4207053/
https://www.ncbi.nlm.nih.gov/pubmed/22576040
https://www.nrv.gov.au/nutrients/water