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Keeping it Cool
With temperatures soaring over recent days, staying hydrated has been more important than ever; not only for comfort but to support a range of vital bodily functions.
Around 70% of our body is made up of water (including our brain), and it has a multitude of roles for our health and wellbeing. Water hydrates our cells, helps removes toxins and waste materials, helps lubricate joints, keeps our kidneys working efficiently, supports digestion by transporting nutrients, and supports critical chemical processes in our metabolism. It is also important for concentration and mood – in fact just a 2% drop in water can reduce our mental and physical performance by up to 20%, and when it’s hot we lose that water through our urine, stools, lungs and over 2 million sweat glands in our skin.
So how much should we be drinking? On a normal day around 2 litres or 6 large glasses – sipped gradually throughout the day. Herbal teas can count towards this but not caffeinated drinks such as tea, coffee or fizzy drinks. When hot or exercising this should be increased, but you can easily check how hydrated you are by checking the colour of your urine, which should be pale and straw coloured. Remember; once you are thirsty you are already dehydrated!
Top tips for staying cool in the heat
- Drink water away from mealtimes since water can dilute digestive juices.
- To make water more interesting, slice lemons, limes or oranges and put in a jug to make a naturally infused flavoured water. These add Vitamin C to your diet as well and help stimulate your liver to help you detox naturally.
- Make your own ice lollies with simple lolly molds filled with flavoured water.
- Eat fruits and vegetables high in water content such as watermelon, iceberg lettuce, tomatoes, celery, radishes and berries.
- Chilled soups can also be refreshing when the weather is hot. Look online for ideas using mint, cucumber or even peas and lettuce with crushed ice.
- Buy a simple carbon water filter to help purify your tap water.
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