Notice yourself getting tired, headache-y or struggling to focus throughout the day? Dehydration could be the cause! There’s one way to know – make sure you’re drinking your 2 litres of plain water a day! We know that might sound easier than it is in practise, but don’t worry – we’ve got your back with these creative ways to increase your water intake!
We all have that colleague who manages to chug water down through their Stanley cup all day without blinking. If you’re struggling to get your hydration intake to optimal levels, try these tricks to feeling better and more energised!
Did you know that studies have shown that even mild dehydration – as little as 1-2% loss of body water – can impair cognitive performance, mood and energy levels?
Your brain is approximately 75% water and when hydration levels drop, you may experience difficulty concentrating, dizziness or fatigue.
Here’s more information on how dehydration affects your focus and energy levels.
Reasons to drink your water!
Research indicates that dehydration can reduce short-term memory, reaction times and overall cognitive function. Without enough water, your blood volume decreases, leading to reduced oxygen flow to your brain and muscles, making you feel tired more quickly. A common side effect of dehydration is headaches, as the brain temporarily shrinks due to fluid loss, pulling away from the skull. Studies suggest that even mild dehydration can lead to increased feelings of anxiety, irritability and stress.
Ready to boost your intake? Try these tricks to get your two litres of water in per day:
1. Infuse your water with flavour
If plain water doesn’t appeal to you, try Infusing your water with slices of lemon, lime, cucumber, or berries, which can make drinking water more enjoyable while adding a little boost dose of vitamins.
- Set hydration reminders
Use your phone to remind you to take sips throughout the day. There are several hydration-tracking apps, such as Aquaalert, Waterlogged or Hydro Coach that can help you stay accountable.
- Eat hydrating foods
Did you know that food can contribute to your daily water intake? Think watermelon or cucumbers, which have high water content and can supplement your hydration needs.
- Drink herbal teas
Herbal teas are an excellent way to increase your fluid intake while also providing additional health benefits. Chamomile, rooibos and peppermint teas are caffeine-free and hydrating. Remember that green tea contains caffeine!
- Follow the “one-for-one” rule
If you’re a coffee or tea drinker, balance each caffeinated beverage with a glass of water to prevent dehydration.
- Invest in a reusable water bottle
It doesn’t have to be a Stanley, but keeping a water bottle with you throughout the day serves as a constant reminder to sip. Opt for an insulated bottle to keep your water cool and refreshing.
- Make it a habit
Start your morning with a glass of water, drink a glass before each meal and set hydration goals throughout the day to ensure consistency.
Drinking enough water throughout the day is one of the simplest, most affordable and effective ways to maintain your energy and focus. If you drink enough plain water regularly but you’re still experiencing the symptoms that present with dehydration, we recommend consulting with your medical doctor.