Water is essential for our bodies to function properly, yet many of us don't prioritise staying hydrated. Adequate fluid intake is crucial for our health and wellbeing, impacting us both at rest and during activity.

IMPORTANCE OF HYDRATION 

Water is essential to life. It makes up about 60% of the human body and plays a crucial role in almost every bodily function. Despite its importance, many people still don’t drink enough water or fluid. Understanding the importance of hydration is vital and how to make water more available, and appealing, can help you stay properly hydrated and improve your overall health.

The benefits of being adequately hydrated

1. Regulates body temperature: Our bodies rely on sweat to cool down. As sweat evaporates from our skin, it takes heat with it. However, sweating also leads to a loss of fluids. If we don't replenish those fluids by drinking water, our bodies become less efficient at regulating temperature, putting us at risk of overheating.
2. Supports digestion: Adequate water intake is essential for the proper functioning of the digestive system. It helps break down food and allows your body to absorb nutrients more effectively.
3. Enhances physical performance: Dehydration can impair physical performance, causing fatigue, decreased coordination, and reduced endurance. Staying hydrated ensures your muscles are well-lubricated and can perform optimally.
4. Boosts cognitive function: Even mild dehydration can affect your concentration, mood, and memory. Staying hydrated keeps your brain functioning at its best.
5. Flushes toxins: Water is vital for kidney function, which helps eliminate toxins and waste products from the body. Proper hydration can prevent kidney stones and urinary tract infections.
6. Maintains skin health: Hydration keeps your skin moisturised, reducing the risk of dryness and irritation. It also helps maintain skin elasticity and appearance.
   

The importance of hydration whilst drinking alcohol 

Social gatherings, festivals, sporting events, concerts are all places that often involve alcoholic drinks - or simply unwinding with an alcholic drink after a busy or stressful day!  However, alcohol is a diuretic, which means it increases urine production and can lead to dehydration. This dehydration can cause headaches, nausea and dizziness diminishing your energy levels, as well as helping to reduce hangovers! By alternating alcoholic beverages with water, you help mitigate these effects, maintain better control over your alcohol consumption, and stay hydrated. 

Additionally, drinking water can help you feel fuller, reducing the likelihood of overindulging in both alcohol and high-calorie snacks often present at social events. Prioritising water intake before, during and after drinking alcohol ensures you can enjoy the festivities responsibly and comfortably.

Tips for Staying Hydrated 

Dehydration occurs when we lose more fluids than we take in. Sweating significantly increases fluid loss, and hot weather accelerates this process. Dehydration can lead to a cascade of problems, including fatigue, headaches, dizziness, and even heatstroke.  Here are some great ways to ensure you stay adequately hydrated: 

• Carry a water bottle: Having a reusable water bottle with you at all times can remind you to drink more water throughout the day.
• Set reminders: Use your phone or a hydration app to set reminders to drink water regularly.
• Eat water-rich foods: Incorporate fruits and vegetables with high water content, such as watermelon, cucumbers, and oranges, into your diet.
• Start your day with water: Make it a habit to drink a glass of water first thing in the morning to kickstart your hydration.  Hot water with a slice of lemon is a refreshing way to start your day and is great for the digestion too! 
• Monitor your intake: Keep track of how much water you drink each day to ensure you’re meeting your hydration goals.

References and further reading

https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition/