Dehydration occurs when your body loses more fluid that it takes in and struggles to function properly.
Low levels of dehydration can cause dry mouth, fatigue, and headaches, so it is important to drink enough fluids during the day to prevent health risks.
However, this can be easier said than done as busy schedules, exercising, the lack of taste in water or a boozy weekend with friends can all increase the risk of dehydration.
To prevent fluid loss and help you get enough water in your day, we spoke to hydration expert, Chris Sanders from Radnor Hills Infusions who shares his top tips.
1) Opt for fruits high in water content
If you struggle to drink water and find the taste bland, try eating to increase your water intake by snacking on summertime fruits and vegetables.
High water snacks include watermelon, lettuce, celery, apples, peaches, pineapple, blueberries, and strawberries. In addition to their high fluid content, these foods are packed with vitamins, minerals and antioxidants that can boost your overall health
2) Drink a glass of water as soon as you wake up
Did you know that you’re most likely dehydrated when you wake up? Drinking 2-3 glasses of water right after you wake up is a great way to rehydrate your body and helps with moving the lower bowels for regularity in the morning.
Even if you might not feel thirsty when you wake up, replenishing your fluids after eight hours of not consuming any water is imperative.
This is especially crucial if you plan to workout in your morning schedule. This healthy habit will set you up for the rest of the day, as you prioritise staying hydrated.
3) Know how to rehydrate when you exercise
When you work out, your body sweats and removes heat from the body as it tries to return to its optimal temperature.
Exercise can result in a huge loss of body fluid, so it is essential to keep topping up on your water intake before, during and after your workout.
For every pound lost, at least 500ml of water or oral electrolyte solutions should be consumed to rehydrate. If you are an athlete with an intense workout schedule, try sports drinks that contain additional carbs and electrolytes to rehydrate and improve performance.
4) Switch to carbonated water
If you are a fizzy drink fan and don’t like the idea of drinking still water, carbonated water can offer the carbonation and taste you need.
The drink is without high sugars that can dehydrate you more. Carbonated water does not just have to be regular sparkling water, in fact there are a range of carbonated products available with natural flavourings such as ‘mango and pineapple’ and ‘lemon and mint’ with no sugar whatsoever.
5) Flavour your water
Flavouring your water is easy to do at home and it adds nutritional benefits to your H20.
Simply fill up a pitcher of water, or if you are on the go, opt for a fruit infused water bottle. Add your favourite combination of fruits, herbs and spices then chill overnight for a strong, infused taste.
If you prefer subtle berry flavours, drop in a few raspberries and black cherries into your water.
Alternatively, if you like a bit of kick in your drinks, simmer a cinnamon stick with roughly a cup of water before combining with cold water for a refreshing spice blast.
6) Get a water filter
Whilst tap water in the UK is completely safe to drink, water filtration removes any impurities such as tiny air bubbles which may turn your water cloudy, and contaminants such as a small residual amount of chlorine.
Not only does filtered water taste and smell better, but it is a cost-effective way of ensuring you have the coldest, refreshing, and clean water every time.
Even the routine of filling up your water filter at certain points throughout the day may encourage you to drink more and stay hydrated.
7) Forget about 8 cups of water a day
For many years, the standard of how much water a person should drink has always been 8 glasses. That’s almost 2 litres of water a day. In reality, you should be drinking much more water than that!
Adequate daily fluid intake is approximately 15 glasses (3.7 litres) of water a day for men and roughly 11 glasses (2.7 litres) of water a day for women. Water, fruits with a high water content and tea, all count.