Beat the Winter Blues
Staying hydrated throughout the cold months always seems hard, it's so much easier drinking water during the warmer climates. But it is important to stay hydrated as the air is much drier and this can have an affect on your health, making you feel sluggish and run down. If your struggling with your water intake, then try drinking it warm/hot and flavouring it with a slice of lemon/ginger, drink herbal teas or eat your water.
|Pineapple and Mint Infusion|
You can make a delicious fruit salad with fruits and veggies that hold at least 90% water. Cucumber, watermelon, lettuce to name a few. Did you know what consuming cucumber or watermelon after an intense workout may hydrate your body twice as effectively as a glass of water - this is due to the natural sugars, amino acids, minerals salts and vitamins lost through exercise.
|Cucumber, Grapefruit and Pomergrante|
During the winter months we can become down, there are many factors that could have an influence on our mood. But did you know your hydration levels could have an effect on your mood?
Research has shown that in both men and women, even mild dehydration has an adverse effect on mood as well as the ability to concentrate. Further research concluded that even a 2% drop in hydration levels can influence mood, making people less alert and more tired.
Studies into the effects of mild dehydration on cognitive function suggest that men an woman who are dehydrated were more likely to feel fatigues and to have diminished cognitive performance, specifically vigilance.
And it's not only adults whose moods are affected by dehydration. Research suggest that mild dehydration corresponding to only 1% to 2% of body weight loss can lead to reduction in concentration and cognitive function in children. Dehydration in children s associated with confusion, irritability, and lethargy and it may produce decrements in cognitive performance.
Dr Emma Derbyshire, adviser to the Natural Hydration Council and Public Health Nutritionist says:
"If you aren't feeling in the best mood and finding it difficult to concentrate, it could be because you are mildly dehydrated. Research in healthy men, woman and children has shown that being inadequately hydrated can affect mood a flower concentration. As hydration status fluctuates throughout the day try and keep it in balance by drinking water regularly throughout the day to help keep mood swings in check."
Dr Emma's top tips to ensure you drink enough water:
- Start your day with a glass of water. Ensure the whole family drinks water at breakfast, so everyone starts the day well hydrated.
- Hydration status may fluctuate throughout the day so drink water at regular interval throughout the day. Whilst you can meet your body's water requirements from other drinks, water is one of the healthiest ways to hydrate ways to hydrate as it has no calories or sugar.
- On particularly hot days, always make sure you have access to enough fluid to help keep your cool as well as feeling cool.
- An easy way to monitor changes in hydration status is to check the colour if your urine. This should be pale straw colour - anything darker and more fluid is needed.
- Foods can also contribute to your daily water intake. Those with a high water content; for example, melon, soups, stews, fruit and vegetables, will make the greatest contribution.
Some great tips from Dr Emma Derbyshire...
What do you do to ensure you stay hydrated? Do you find it hard drinking water in the winter? Do leave me comments below, I would love to hear from you.
Thanks for stoping by and reading my post.
Stay Blessed & Healthy