My top tips for staying hydrated and eating more healthy

Water makes up approximately 60-70% of an adults body. It is essential for all body cells to function, and carry out their individual jobs within the body. This is one of the reasons we need to keep hydrated. 

It is estimated that most women need about 2.7 litres of water a day and men need about 3.7 litres a day. If you fail to drink enough water, then many undesirable things may begin to occur in your body. Firstly you may experience the onset of a headache, due to dehydration, which will often lead to a migraine. You may even experience muscle cramps, fatigue and thirst. To combat having to experience any of these symptoms, you need to ascertain your hydration level.

How hydrated am I?

A good indicator for me, to know how hydrated I am, is to notice if I need to urinate every 2-4 hours. If I do then I am probably drinking enough water. However, here are some top tips for staying hydrated:

  • Try to drink a large glass of water, first thing in the morning, to create a healthy hydration habit. 
  • Keep a large bottle of water on your desk, or with you, when you are on the move
  • Make a conscious effort to eat a variety of fresh fruits and vegetables (which contain 80-98% water) to maintain a high water intake, as approximately 20% of our water intake comes from food.
  • Dress your water up – Use chunks of fresh or frozen fruit
  • Sip water during meals 
  • Choose water based snacks over dry – for example fresh and frozen fruits or yoghurt
  • Consume herbal teas to add to your fluid intake – an evening cup of peppermint tea or camomile will contribute to your daily water goal

Eating healthy can be a challenge at the best of times, so to keep myself in check; I use my own rule of thumb. I allow myself to eat anything that comes from the trees, the sea or the soil. This helps me to avoid any unnecessary processed food consumption, on a daily basis.

There are so many other ways to eat healthy but my top tip would be to try my rule of thumb, for two weeks, you will be surprised at how much better you will feel. I can guarantee that your sleeping pattern will become better, and your sugar cravings will inevitably be reduced from only allowing yourself to eat produce from the trees, the sea and the soil. This tip is not for life, or how you should base your ongoing nutrition. If you would like further help, with eating more healthy, then please do not hesitate to contact me at to arrange a face to face. I am here to help you to make those small incremental steps to a healthier you! 

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