Did you know that the adult body is made up of 60% water on average? It is so important to drink as much water as you can throughout the day, as it is crucial in keeping systems like your heart and brain functioning effectively and keeping your joints lubricated.
Benefits of hydration include:
- Your heart can pump blood more easily
- Water transports nutrients and oxygen around your body
- Your muscles work better
- You can control your temperature more effectively
- Gets rid of waste products
- Boosts the function of your digestive system
- Keeps your skin healthy
- You will have more energy
If you are dehydrated, your body is lacking in water which can happen because of illness, or not drinking enough. You can also get dehydrated from sweating excessively or drinking excess alcohol. You will probably know that checking your urine is a good indicator of how hydrated you are – it should be pale yellow in colour. Any darker and you are probably dehydrated. Other dehydration signs include having headaches, feeling tired, experiencing mood swings and having dry lips.
Try to drink water little and often throughout the day, the European Food Safety Authority (EFSA) recommends 2 litres for women and 2.5 litres for men, this will increase depending on the levels of exercise you are doing or if it is hot weather.
It is also so important for children to stay hydrated, guidelines suggest a 4-8-year-old should drink around 1.1-1.3 litres of water per day. Ensure they have access to water as much as possible as little ones tend to forget to drink regularly.
The best way to make sure you can drink little and often is to use a water bottle and keep it at hand throughout your day. If you can, a re-useable one is perfect as it will save money and reduce plastic waste from constantly buying single-use water bottles. 340 million plastic bottles would be saved every year if just one in 10 Brits refilled every week! There is a real focus on this at the moment, and most restaurants and venues will top up your water bottle for you if you ask. There is currently a national Refill Campaign across the UK, this campaign encourages cafés, bars, restaurants, banks, galleries, museums and other businesses to sign up to the free Refill App and put a sticker in their window so passers-by know they’re welcome to fill up their bottle for free. Keep an eye out for this when you are out and about if you are already converted to re-usable bottles!
You can get some brilliant 2 Litre bottles which can be filled up once in the morning and used throughout the day, or if you are on the go a lot you can buy smaller 500ml bottles and just fill them up as and when you need to. You can now buy our Tom Johnson Lifestyle bottles here if you are in need of a new water bottle. These are 500ml capacity and will keep drinks cool for 24 hours and hot for 12 hours.