10 ways to stay hydrated in 2019
Water is necessary for your body to function. It plays a vital role in digestion, blood circulation, and skin health, as well as helping your body absorb nutrients and eliminate toxins. It can be easy not to drink enough water. One in five women drinks less than their recommended daily intake-but this can have a negative impact on skin, hair and nails. Here are some tips to help you keep fluid levels up throughout the day.
Did you know?
We get about 20% of our total water intake from the foods that we eat. Fruit and vegetables particularly good for hydration as they are made of around 80% water.
1. Consume your quota
Fluid requirements vary for each individual and are dependent on your age, gender, and activity level. As a rule of thumbs, women should aim to drink around 2 litres of water each day, and men 2.5 litres. This should come mainly from water and food but herbal teas and milk are other good choices and provide additional skin-friendly nutrients.
2: Prioritise water
The only drink that contains no sugar, calories, or additives, water is the best choice to help you stay hydrated. Keep a large bottle or jug with you and sip from it throughout the day to keep you energised and your skin nourished, which in turn helps to reduce the appearance of the fine lines.
3: Drink first thing
Your body is mildly dehydrated after sleep, so make sure that you drink a glass of water first things in the morning. This also helps your body flush out toxins before your first meal, keeps your skin supple and radiant, and boost your energy for the day ahead, reducing the temptation to snack unnecessarily.
4: Limit tea and coffee
Caffeinated drinks contain water, so can contribute to your daily fluid intake, but be aware that they have a mild diuretic effect. This means that they cause your body to produce urine, which can lead to dehydration. Tea and coffee also contain tannin, a chemical that blocks the pores of cells and can cause dry skin.
5: drink regularly
If you feel thirsty, it’s a sign that your body has been craving water for some time, drink little and often, and don’t wait to feel thirsty before drinking. If you urinate infrequently or in small amounts, or if you urine is dark yellow in colour, these are other indications that your body is lacking water. When you’re adequately hydrated, your urine should be a pale, straw-yellow colour.
6 drink for exercise
Drink plenty of liquids before and during exercise in order to stay hydrated and keep you skin glowing. Your body can lose up to 1 litre of water per one hour of exercise, through sweating to regulate body temperature and breathing more heavily than usual. Don’t drink too much just after you’ve finished exercising, as this may cause your muscles to cramp.
7: check your hunger
The hormones that trigger hunger and thirst are the same which means that you can mistake long-lasting thirst for hunger. Next time you feel a hunger, try drinking a glass of water instead of reaching for a snack.
8: Avoid alcohol
Alcohol is a diuretic that causes your kidneys to produce large quantities of urine, depleting the body of skin-nourishing nutrients and drying out skin. Drinking just one alcoholic drink can cause your body to lose a disproportionately large quantity of liquid, and the effects, continue even after you’ve stopped drinking.
9: drink for digestion
Drink a glass of water at least 30 minutes before eating a meal. This will help you avoid overeating and keep your digestive system healthy. Maximising the uptake of beneficial beauty nutrients. Make sure you don’t just drink before eating, however because the water can dilute your digestive juices, hindering the breakdown of food in your digestive tract.
10: hydrate before bed
Make sure you’re hydrated before going to sleep, to keep skin nourished during the night and reduce the appearance of fine lines. Drink a glass of water shortly before going to bed. The night time is usually longest period your body will go without a drink, so it’s important that your hydration levels are topped up beforehand.
This is a general advise of how to stay hydrated. The reference of the above-mentioned advise and claims are available upon request.