Stay hydrated during the hot summer months
In these turbulent times, drinking enough can become a challenge as we are all a bit cut off from our usual rhythm. Drinking a glass of water is certainly not at the top of your to-do list, and it barely comes to mind when you're busy. It's unfortunate because staying hydrated should actually be among our (top) priorities. Would you like to know why ?
Drinking water: why is it so healthy?
Water is all around us, but also inside of our bodies. Between 55 and 60% of our body mass is made up of water. Our brain is made up of 85% water and its functioning depends on a constant supply of water.
When your brain receives 2% bellow the required daily water volume, it loses its alertness, its concentration and begins to work much more slowly. It's not just your brain that needs a supply of fresh water. Your organs, muscles, skin and blood also benefit. In fact, when your blood loses more water than it absorbs, you are already getting dehydrated. And it's faster than you think.
As soon as you feel thirst, you already are in the first phase of dehydration. The immediately noticeable effects are: fatigue, sloppy work, confusion, an explosive mood and a lacking short-term memory. In short, your productivity drops when you drink too little water.
How much water per day is sufficient?
How much exactly does it take for your brain to function optimally and your body to be healthy? Health authorities recommend 1.5 to 2 liters per day, or about 8 to 10 glasses of water. The exact amount you need depends on your gender and body type. But for the sake of convenience, let's keep the average at 9 glasses. And assuming that you consume ⅔ of your water needs during working hours, this comes down to a quick math:
⅔ x 9 glasses = 6 glasses / 8 hours = ¾ glass per hour
Three quarters of a glass per hour. About 3 glasses in the morning and 3 glasses in the afternoon at the office. It sounds simple, just get up once an hour and walk to the kitchen. However, we all know that in practice this does not happen often. This is why it is time to offer some practical advice.
Smart Sport Tips: in summer
dehydration increases the risk of fatigue. Acclimation early in the summer is the answer. It’s important to adjust to the heat. Exercise outside for shorter periods, then increase the length of time you spend outdoors.
Smart Sport Tips: in winter
dehydration increases the risk of frostbite. Even if you're not thirsty, it is recommended to drink a glass of water especially before intense winter sports.
4 tips to quench your thirst
How to drive yourself to have more moments of hydration during your day, even if you are not very fond of it or if you have an incredibly busy day in front of you and you tend to forget?
These 4 practical tips can help you:
Just make the water a little more flavourful by adding fruit or fresh mint. Lemon, lime or cucumber are highly recommended, but with the onset of summer, some frozen raspberries or strawberries can also be very refreshing.
At your fingertips
Place a large bottle or pitcher of water on your desk in the morning. Thus, you are more likely to fill and drink your glass regularly, even when you are busy. Is the bottle empty You then have a good excuse to get up and move.
What about coffee and tea?
Coffee and tea are said to drive moisture away from your body, dehydrate you, and have even more unwanted side effects. However, this is not true. Coffee and tea, like other drinks, hydrate your body. It should be noted that these drinks (especially coffee) contain caffeine, which in large quantities is harmful to health. But healthy adults can absorb about 400 milligrams of caffeine a day without experiencing any negative effects. This works out to around 4 cups of coffee a day. A few cups of coffee or unsweetened tea per day are therefore a part of a healthy diet, moreover bring a little variety in addition to the usual water.
Use an application
There are apps that let you know how much water you've been drinking, how much you have left to drink, what your overall stats look like, and remind you to drink a glass of water when you've been dry for too long. Waterlogged (Apple) and Water Your Body (Android) can be your new summer friends.