Not staying hydrated can bring with it some nasty effects that we wish to avoid. The NHS report these main symptoms as:
feeling thirsty
dark yellow, strong-smelling pee
peeing less often than usual
feeling dizzy or lightheaded
feeling tired
a dry mouth, lips and tongue
sunken eyes
Living with long-term health conditions can make it more important to stay well hydrated to reduce the stress placed on the body and therefore reduce symptoms of illnesses such as pituitary insufficiency and Addison's disease which both affect the body's adrenal glands.
Harvard School of Public Health said: “Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood”.
So what if you are not meeting your water intake by drinking?
There are many food sources that are high in water content that can help. Healthline highlights 19 different foods with watermelon being the top which can aid water intake. Consisting of 92% water this fruit is not only tasty but low in calories and contains important nutrients.
Strawberries, cantaloupe and peaches also come high up the list. The high content of water and nutrients is great for all-around health and well-being and also supports inflammation levels in the body. If you’re having a salad then be sure to add some cucumber as this contains 95% water content.
This alternative way to add additional water to your diet has not been missed by the sporting environment either. Retired American footballer Tom Brady’s TB12 programme — which looks at a holistic approach to sports performance — has its top 10 hydrating foods. Spinach, yoghurt and pineapple are among their favourites.
They also promote the use of electrolytes as they may help improve physical performance during exercise or help rehydrate you when you're sick.
There is no substitute for drinking actual water but these foods will certainly help and give you a great healthy, balanced diet.
The NHS recommendation is that: “Most of us need between 1.5 and 2.5 litres of fluid a day which is the same as six to eight cups a day. However, extra fluid will be needed when sweating more, for example, through heavy work, exercise or in hot weather”.
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