We all know that staying hydrated is important. Yet between busy schedules, back-to-back meetings and simply forgetting, drinking enough can easily slip down our list of priorities.
In our latest webinar, The Truth About Staying Hydrated, Wellbeing Coaches Grant Payne and Carin Söderberg explored why hydration matters, how to recognise when your body needs more fluid and the small habits that can make staying hydrated feel much easier.
Watch the webinar
Catch up on the full conversation below and discover practical ways to build better hydration habits into your working day.
How much should you drink?
There is no single amount that will be right for everyone. Your needs can change depending on the temperature, your activity levels, your health and other individual factors.
As a general guide, the NHS recommends drinking around six to eight cups or glasses of fluid each day. You may need more when the weather is hot, when you are physically active, during pregnancy or breastfeeding, or when you are unwell. A useful everyday indicator is to aim for urine that is a clear, pale yellow colour.
Water is a simple and affordable option, but it is not the only thing that counts. Tea, coffee, lower-fat milk and sugar-free drinks can all contribute to your fluid intake. Water-rich foods, including soups, yoghurt, cucumber, melon and other fruits and vegetables, can help too.
Are you already feeling dehydrated?
Thirst is only one of the signs that your body may need more fluid. Other common symptoms can include:
Recognising your personal warning signs can help you respond before dehydration begins to affect the rest of your day.
Five simple ways to stay hydrated
You do not need to completely transform your routine. Start with one small action that feels realistic:
- 1Start your morning with water. Have a glass before your first tea or coffee.
- 2Stack it onto an existing habit. Drink some water whenever you make a hot drink, return from the toilet or begin a meeting.
- 3Keep it visible. Place a bottle or glass somewhere you will regularly notice it.
- 4Make it enjoyable. Add lemon, cucumber, mint or berries, or try chilled herbal tea if plain water does not appeal to you.
- 5Drink regularly. Small, consistent amounts throughout the day can feel more manageable than trying to catch up in the evening.
Think about what currently gets in the way of your hydration. Do you forget, become distracted or avoid drinking because you are busy?
Choose one small change to practise over the next seven days. It could be filling your bottle before work, drinking a glass of water with every hot drink or adding a water reminder to your calendar.
The goal is not to be perfect. It is to make staying hydrated a little easier, one small habit at a time.
