As one of the UK’s leading nutrition consultants, I work at
the forefront of nutritional medicine, using an innovative and unique approach
to help clients overcome a myriad of health problems.
[H2] How hydration impacts our bodies
When it comes to nutrition, we are really talking about
anything we consume - be it foods or drinks. When thinking about how to promote adequate
nutrition and hydration, remember that good nutrition is about consuming
what makes the body work optimally in the way it is supposed to. Given water is
completely indispensable to every single function of the body, this shouldn’t
Indeed, dehydration would kill us faster than
malnourishment, and we often feel the effects of dehydration before we feel the
effects of nutrient deficiencies.
When we think about how to promote hydration, it’s important to
remember that the body has tight control on water levels and minute changes can
cause low energy, headaches, poor concentration, changes in appetite, mood and
many other things.
A simple way to visualise how is to imagine that blood is
made up mostly of water; if blood volume changes, oxygen delivery to organs,
muscles and the brain can be compromised – which will have enormous impacts.
This is just one of the many huge impacts dehydration has on the body – not
something to be ignored!
in the workplace: What employers can do to maximise hydration and boost
There are a lot of studies that link proper hydration to
increased levels of performance, concentration and overall functioning. This
makes hydration in
the workplace a key factor to success.
Make water dispensers easily accessible
So, if you’re thinking about how to promote adequate nutrition and hydration
in the workplace, having water dispensers dotted around the office, encouraging
people to have hydration in their minds eye is the first thing any workplace
should do to encourage people to drink more water.
Have various hydration options available aside from pure water
Office water dispensers can supply water hot
or cold and, ideally, it’s great to have a selection of herbal teas and fresh
lemon as this can encourage those who struggle to drink water all day.
Encourage employees to pair coffee with a glass of water
A water dispenser next to the coffee machine is definitely
the first place to have a fountain, and this may remind people to make
healthier choices or at least drink water at the same time as a coffee.
Encourage employees to replace a cup of coffee a day with a glass of water
Campaigns that encourage people to ditch one coffee per day
for a glass of water or herbal tea are also a good way to get people thinking
about drinking water.
Talk about the benefits of hydration on your website
Having smart tips on your homepage about the benefits of
drinking water is also a good way to enlighten people and remind them to stay
[H2] Can we get our required level of hydration from other drinks?
Though the best way to hydrate is certainly to drink
mineralised flat water, herbal teas, diluted fruit juice, sparkling water, and
veggie juices do also count as part of your water consumption.
Anything sweetened or caffeinated however doesn’t count, so
don’t be tempted by sugary fruit flavoured waters!
The other thing that absolutely doesn’t count is coffee or
tea – even if they are decaffeinated. Indeed, these act as diuretics, so have
the opposite effect.
[H2] Current hydration and water consumption trends
Water isn’t just water these days – with many new products
marketing themselves as the superior options for our health and hydration, as
well as being more sustainable for the planet.
Firstly, be aware of synthetic drinks like vitamin waters
and fruit flavoured water that may not contain sugar or calories but are full
of artificial sugars and flavours that are damaging to health and don’t work in
the same way as water.
Coconut water, birch water and maple water are totally natural and though there is some sugar (coconut being the highest) these options are a much better alternative to unhealthier options before/post sport, after being unwell or the day after a few drinks!
Be careful not to drink them in excess however, and always make sure to drink mineral water alongside these too.
Some water-based concoctions to boost hydration
I love hot water with lemon and cayenne first thing for lots of reasons - it support digestion, hydrates and also warms the body up after sleep which gets your metabolism moving! The lemon is also an added source of vitamin C which supports the liver. The perfect wakeup call!
I also love adding cucumber to my water jug at dinner, sometime also with mint as it makes drinking water that little bit more interesting.
You can experiment with citrus fruits, veggies and berries
too and also freeze them into ice cubes which not only looks beautiful but
I also admit to loving sparkling water with fresh lemon –
perfect if you want to hydrate but also fancy a refreshing cold drink. Remember
to also drink flat mineral water as well, since this hydrates better and is
lower in acidity.
Next, discover effective ways that encourage everyone to drink more water.
Alice Mackintosh originally
set out to qualify as a medical doctor, but her instinctive understanding of
the impacts of diet on health and the development of disease led her to pursue
her career in nutrition instead.
Using her knowledge and experience she now advises on all aspects of nutrition
at the prestigious Food Doctor clinic on Harley Street and has gained a
reputation as the best consultant for those wanting no-nonsense regimes that
are based on the most up-to-date scientific research.