Home / Water / Tagged: Hydration
Filter by tag:

Posts tagged "Hydration"

10 Simple Hacks to Help You Drink More Water

10 Simple Hacks to Help You Drink More Water

What colour was your urine the last time you visited the bathroom? It seems like an invasive question to start the latest addition to the blog, but you should know that this a pretty standard indicator of hydration. Use the chart below as a reference, left being very hydrated of course and right being extremely dehydrated. 

Drinking water has become more than fashionable over the last decade, yet that doesn't mean that everyone is finding it easier to drink enough and stay hydrated. The average person in the UK drinks 1.7L per day, some way short of the 2.5L minimum recommended for male adults and the 2.0L recommended for women. 

It can be difficult to integrate drinking water as a habit into your busy daily routine and that's why we've put together this list of 10 steps you can take to drink enough water and stay hydrated on autopilot. 

1. Set a Goal 

Alkaline Water Filter Goals

Have you ever heard of the saying 'what gets measured gets done'? Well, it's about time you set yourself a daily water goal. This will be specific to your own routine and levels of output. You can adapt it to meet your own needs related to how long do you exercise everyday, how physically demanding is your daily routine, and how important mental focus is for you. All of these things are totally dependent on optimal hydration. 

Take 5 minutes and think about how much water you need to drink to stay perfectly hydrated. Even use your urine as an ongoing indicator of how much you really need. For example, if it's a pale straw colour at 2pm and you've drank 1.5L then make 1.5L your minimum target by 2pm everyday. 

You can't meet goals that you haven't set! 

2. Get a Reusable Bottle 

Alkaline Water Filter

Welcome to Drink More Water 101! This is one of the most imperative steps to making hydration an everyday habit. It won't take you long to find yourself in waterless situation without one. 

This means that you can have the bottle with you at all times; commuting, at the office or in the gym. The more situations where you can have a bottle with you at all times, the easier it'll be to drink more water! 

3. Incentivise Yourself 

Have you ever lost a Snapchat streak? Or a Duolingo streak? It's not a nice feeling. Of course, we could examine the psychology of why we feel like this all day, but suffice it to say that gamification works. Making anything a game is a really effective way of motivating yourself to met a goal. We don't like losing.

This is closely related to setting a daily water goal but why not add a game element to it, by rewarding yourself at the end of a 7 day streak of meeting your daily water goal? Allow yourself that treat at the weekend or start a water savings account and add to it every time you achieve your weekly goal. 

4. Use an App 

As with most things that we can track nowadays - there's an app for it! Download an app that will allow you to track our progress towards your daily goal. 

Many of you may already use MyFitnessPal, which has an integration for drinking water. As you can see below, at the bottom of your diary you can add water and then select the quantity. 

App - Alkaline Water Filter   App - Alkaline Water Filter

5. Set Reminders 

Put that smartphone to use and set reminders at regular intervals to trigger your mind to drink. Eventually, as you get used to the routine your brain will become accustomed to drinking more water at those exact times. This is a great tip for inducing new habits in all realms but works great for drinking too. See the example below: 

Reminder Alkaline Water Filter

6. Make Water Part of Breakfast

Try and get into the habit of drinking at least 500ml between getting up and leaving the house in the morning. Think about it, if you're daily goal is 2.5L and you drink 500ml at breakfast time that means that you're 20% of the way there before you've even stepped out the door! 

7. Make Water a Bedtime Habit

You guessed it! If you take that idea from breakfast time and apply it to your nightly routine before bed then you can easily fit 40% of your water intake into the hour or so at the start and end of your day. A 500ml glass an hour before bed should be little enough not disturb your sleep with a visit to the toilet. 

8. Replace Fizzy Drinks with Water 

If you have a fizzy drinks, or soda, habit it's high time you kicked it and replaced it with a water habit! Admittedly it's a lot harder to get addicted to something with no sugar content I know, but that Diet Coke is doing nothing for you nutritionally and your body will be much better off if you replaced it with water. There are numerous scientific studies that highlight the impact of a fizzy juice habit both in terms of calories and health problems.

Researchers from Cancer Council Victoria and the University of Melbourne recently published the results of a study that shows just one can of soda a day can increase cancer risk - regardless of whether it is diet or non-diet. 

9. Exercise 

The more you exercise, the more water your body will demand. Hopefully with some of the other steps listed above, you'll also be able to drink throughout your workout and keep your body hydrated. 

You can lose up to 17oz of water in a one hour run, so it's important to keep your body fuelled while you exercise. But if you're able to do so, you'll feel great! 

10. Invest in a filter

We've saved the most important hack for last. If you don't already have one, get yourself an alkaline water filter. It goes without saying that drinking more water is so much easier with a filter in your home. No more horrible tap water and no need to worry about lugging those multipacks of plastic water bottles home from your trips to the supermarket! 

Make drinking tap water a joy, rather than a chore and you will be drinking more water without even thinking about it! 

 

5 Effects of Not Drinking Enough Water

5 Effects of Not Drinking Enough Water

Have you been feeling more dehydrated recently?

This post will show you 5 effects that not drinking enough water can have on your body. The '8 glasses per day' theory is so well-known that it's become a cliche, never mind the raft of contradicting information out there about just exactly how much water you need to be drinking - which, by the way, is at least 2 litres a day!

As part of our commitment to making healthier drinking water more accessible for everyone, we are equally keen to make sure you know about the consequences of not drinking enough. You'd be amazed how many little irritations you experience in your day-to-day life can be linked to lack of hydration.

Here are 5 of the most common effects of not drinking enough water:

1. Reduction of Cognitive Brain Function 

Often referred to as 'dry brain', even slight levels of dehydration can cause dips in mental focus and cognitive function. A 2015 Loughborough University study testing the driving ability of dehydrated volunteers showed that the drivers in the dehydrated group committed a significantly greater number of lane drifting, late-braking and crossing the rumble strip errors than the adequately hydrated group.

Surprisingly, the dehydrated group provided equally as bad results as volunteers who completed similar tests at the legal limit for blood alcohol content.  

These findings are an alarming warning of the cognitive dangers associated with dehydration. 

RELATED: 5 Reasons Why You're Not Adequately Hydrated 

 2. Drop in Physical Performance

That's right if you're an athlete of any sort - amateur or professional - not drinking enough water can have a severe impact on your physical performance. Multiple scientific studies have found links between decreased physical performance and dehydration.

The average adult body contains about 60% water. For athletes, this proportion can often increase by up to 10%. Depending on your level of perspiration and pre-exercise hydration levels, it can be difficult to maintain the levels required for peak performance. 

A Hydration and Physical Performance study in the Journal of the American College of Nutrition in 2007 found that losing even 2% of your body's water content can 'significantly impair physical performance'. 

Alkaline Water Filter

3. Lack of Concentration and Mood Changes

Another study from the Journal of Nutrition measured mood and concentration in young women. One group, who were provided with adequate water intake, were compared with a group given diuretics and exercises to induce dehydration. The study found that at just 1% lower than the optimal hydration level, participants in the dehydrated group reported headaches, lack of focus and increased irritability. 

Effects of Not Drinking Enough Water

Harris Lieberman, co-author of the study stated: 

“Dehydration affects all people, and staying properly hydrated is just as important for those who work all day at a computer, as it is for marathon runners". 

This highlights how susceptible we all are to dips in hydration levels that have knock-on effects throughout the day. 

4. Increased Chance of Constipation 

It's not glamorous but one of the major causes of chronic constipation is simply lack of adequate hydration. If you are dehydrated, your large intestines take the fluid from the food that you've eaten, causing stools to form in a harder nature making it more difficult to pass through your bowels. 

A publication in the European Journal of Clinical Nutrition found a significant relationship between liquid deprivation and constipation in elderly people. In children, low fluid intake was not as significant a factor unless there were cases where voluntary intake was substantially lower than normal. 

5. Dry Skin 

Dehydration can also be a factor in skin dryness. Of course, there are varying degrees of dry skin and a range of factors which can contribute towards it, however dietary habits including lack of water and high consumption of alcohol and caffeine are considered to be detrimental to skin health. 

A 2007 study in the International Journal of Cosmetic Science found that skin health significantly improved in a group of participants who drank 2.25L of mineral water each day for 4 weeks, having previously drunk very little. This shows that the participants' skin health was worse in the period without sustained consumption of water, meaning if you're not drinking enough water you may be putting your skin under unnecessary stress. 

Therefore, the next time you're experiencing one of these uncomfortable occurrences and are left scratching your head, don't forget about the power of drinking plenty of water. It may just make your irritations disappear. 

Indicators That You Are Not Drinking Enough Water

The easiest indicator that tells you if you are drinking enough water is your urine colour. Check out the chart below as a guide, and the next time you feel dehydrated use it as a gauge. 

Effects of Not Drinking Enough Water

 

 

Electrolytes: What, Why & How

Electrolytes: What, Why & How

Electrolytes. You've almost certainly heard the term in the marketing campaigns of sports & energy drinks companies but do you know what they are?

An electrolyte is a substance that produces an electrically conducting solution when dissolved into water. They carry electrical charges which are essential for carrying out important physiological functions in the human body.

The table below shows the main electrolytes and the functions they perform in your body:

Electrolyte

Functions in the body

Calcium

Necessary for muscle contraction, nerve function, blood clotting, cell division, healthy bones and teeth

Chloride

Maintains fluid balance in the body

Potassium

Regulates heart contraction, helps maintain fluid balance

Magnesium

Necessary for muscle contraction, nerve function, heart rhythm, bone strength, generating energy and building protein

Sodium

Maintains fluid balance and necessary for muscle contraction and nerve function

In order to maintain electrolyte balance, they must be kept within narrow concentration levels in the body so that they can carry out their critical functions. In periods of intense exercise or illness, your body can experience electrolyte imbalance which is why it's imperative to replace them through fluid intake. This is why sports drink brands have made electrolytes the central part of their marketing campaign, because electrolyte balance is so important for athletes.

Symptoms of Electrolyte Imbalance

  • Muscle aches and spasms
  • Feeling thirsty
  • Blood Pressure changes 
  • Dizziness 
  • Insomnia
  • Restlessness 
  • Joint Pain 

Over-Hydration

You may be forgiven for thinking that over-hydration is not particularly common, but because it has many of the same symptoms as dehydration, it can often be mistaken. Over-hydration can lead to a condition called hyponatremia which causes the body to flush out all of the electrolytes in our system. As many of these electrolytes in standard drinking water are found in very low concentrations, over consumption can cause a diluting effect on electrolytes within your system. This is more of a risk for professional endurance athletes who train outside in intense heat. 

How an Alkaline Water Filter can help?

Popular sports drinks designed to replace electrolytes are often high in potassium and sodium but lacking in calcium and magnesium. Depending on the brand, they may also be high in sugar. Many of these electrolytes however can be added to drinking water. Sodium, calcium and magnesium are added to your drinking water with our alkaline water filter. This makes replacing electrolytes and maintaining balance of these minerals a seamless part of your everyday routine and avoids the risk of diluting electrolytes by drinking water devoid of these ingredients. This is also likely to lower the risk of over-hydration. Not only that but it provides a cheaper alternative than bottled sports drinks brands, which are generally at least £1 per 500ml bottle. And of course, the less we consume plastic bottles the better it is for the environment

 

Ps. Did you see the first glimpse of our new box.... 🤐 😍

Alkaline Water Filter

Liquid error: Could not find asset snippets/mailchimp-popup.liquid