Health & Wellbeing |
Top Nutritionist and Co-Founder of healthy lifestyle company Ardere, Lauren Windas shares her tips on to make sure you stay adequately hydrated.

The water consumption everyone requires to stay appropriately hydrated varies from person to person, however aiming for two litres per day is a good guideline to follow.

Water makes up roughly 60% of your weight and is vital for a number of bodily functions, from helping to control your body temperature to helping protect your bodily tissues.

You may need to up your water intake if you are…
1. exercising frequently – if you are expiring a lot then drinking more water will help to replace the fluid loss
2. breast-feeding – when nursing, oxytocin hormone is released which indicates you may be thirsty and need to up your water intake
3. suffering from an illness – such as vomiting may cause you to replace the fluid you’ve lost
4. in a hot climate – we tend to perspire and again need to replace the water loss; you may also experience dehydration when in high altitudes and the same principles apply

Can you drink too much water?
It’s possible but is highly unlikely. Very few people have been seen to have water intoxication where the salt levels in your blood become too diluted.

In healthy adults this would only happen if you drank litres and litres all at once, because your kidneys can only process and expel approximately 800ml an hour which is why it’s extremely rare to see this condition. As a population we tend to be more on the dehydrated side than adequately hydrated which is why we often need to look at how we can up our own water intake.

Ways to up your water intake…
1. Drink a glass of water first thing in the morning. It’s a great way to feel like you are already on track with your water consumption target for the day
2. In the mood for something different? Then add various herbs and citrus fruits to mix things up, or why not try No1 Botanicals waters which are made from pure, fresh herbal extract and certified spring water
3. Opt for a different texture, for those that get bored of still water and fancy something fizzy be sure to have a supply of sparkling water in the fridge
4. Keep a ‘water intake’ journal, as a great means to stay on track, I recommend either doing this on your notes on your phone or downloading an app, this way you always have it with you to keep it up to date
5. Keep a BPA-free water bottle with you always or a flask for herbal teas in the winter
6. Whilst most of your fluid intake is from beverages you can up your intake from eating high water content rich foods such as cucumber, celery and tomatoes, a perfect excuse to have more plant-based foods such as refreshing salads in the warmer months

Increasing your water intake starts here.