Water for health

Drinking water for healthOur bodies are two thirds water – in fact our brains and muscles are three quarters water and even our bones are one third water; which is why it's vital that we keep hydrated, especially when the sun is shining and the temperatures soar. 

Humans lose water from their bodies all the time, mostly through urine and sweat. This water must be replaced with liquid from our food and drink.

How much water is enough?

Exactly how much you need will depend on how much physical exercise you do and other factors such as temperature, if it's a hot day you will need more water. The British Dietetic Association advises that we should consume 2.5 litres a day to remain healthy.

It’s important that we stay hydrated to prevent headaches, tiredness and loss of concentration.

The best way to top up our fluid levels is to drink water and tap water is an economical way to keep hydrated. 

Ten tips for drinking more water

  1. On a sedentary day, try to drink around two litres of water
  2. Start by drinking a glass of fresh water when you get up in the morning
  3. If you are not used to drinking water regularly, try initially replacing just one of your other drinks a day with fresh water, increasing your consumption as the weeks go by
  4. Ask for a glass of tap water to go with your coffee and tea in cafés
  5. Drink a glass of water before and during each meal
  6. Hot water with fresh mint, lemon balm or a piece of fruit in - like lime, lemon, orange etc - often helps those who want a hot drink
  7. Carry a bottle filled with chilled tap water with you whenever you leave the house
  8. During exercise, drink at 10 to 15 minute intervals or think of it as a full glass every 30 minutes -drink slowly and drink early, it’s physically easier to do this when you are still feeling fresh
  9. Keep a check on your urine. As a general guide to hydration, it should be plentiful, pale in colour and odourless
  10. Ask for a jug of iced tap water with your meal when in restaurants and with your alcohol when in bars – good establishments will be happy to provide this

Source: NHS Water for Health Toolkit

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