We all know how important hydration is for our bodies, especially in the summer months, but you mightn’t always have the thirst for two litres of plain water each day. Here are six ways you can get more H20 each day by making some smart diet choices and additions to your everyday routines.
1. Keep Milk in Mind
Drinking milk is a fantastic way to stay hydrated and plays an important part of the recovery phase, after exercise.
The National Dairy Council recently referenced a study from Department of Physical Education and Sport Sciences at University of Limerick which compared the impact of different hydrating drinks post exercise. Compared to water and a leading sports energy drink, milk came out ahead of water and proved to be just as hydrating as the sports drink.
According to the NDC, the role of milk in hydration is that it provides us with fluid; carbohydrate in the form of lactose; as well as a number of electrolytes (sodium and potassium) which maximises its hydrating potential. This is the easy one, simply enjoy milk in your cereal, or as a glass on its own throughout the day. The Department of Health’s Food Pyramid recommends 3 servings from the ‘milk, yogurt and cheese’ food group each day as part of a healthy, balanced diet.
2. Soup for Starters
Broth based soups are perfect for hydration. Chicken noodle and vegetable soup without the cream both work very well. Sodium in a soup is one of the elements that makes it so effective at hydration, but if you are on a low-salt diet it will still do wonders without. You lose salt as your exercise and perspire and these sodium levels need to be replenished.
3. Fruit Topping for Breakfast
Cranberries, watermelon, oranges, raspberries, apricots, blueberries and plums all contain high water content, making them an ideal topping for a milky porridge. These water-rich fruits provide you with natural sugars, amino acids, mineral salts and vitamins that the body needs to function.
Make your porridge the night before and enjoy it as cold overnight oats in the morning or warm up a cool morning with some blueberries melting in a bowl of hot porridge.
4. Iceberg Lettuce Salad
For lunch or dinner make a delicious salad, choosing iceberg lettuce as it has the highest water content. The combination of ingredients is up to you, but cucumbers and tomatoes are full of water and add to the flavour. Avoid using soy sauce or a dressing that has a very high salt or sugar content and instead choose vinaigrettes such as balsamic. If you’re adding meat to your dish, make the most of leftover meat from a hot dinner as packets of processed meat may contain too much salt.
5. Choose Unsweetened Tea
One of the biggest dehydrators that you may consume everyday is caffeine. Whether it be through coffee or high energy soft drinks, drinks with high caffeine content can act as a diuretic causing a sped-up loss of fluid.
Switch to an organic tea such as VOYA’s Camomile Calm instead to sip on throughout the day. If you cover the cup while it is infusing, you will get even more natural goodness from your herbal tea.
6. Frozen Fruit Cubes
In the summer months, it can be very tempting to pour yourself a cold and sweet soft drink from the fridge to cool down, but there is a low sugar alternative that can serve the same purpose. Cut up some watermelon and grapes and freeze them in a sandwich bag in your freezer. You can freeze grapes and raspberries in bunches, but remember to rinse all grapes before you freeze them.
Hydrating from the Outside-In
It’s not all about diet — give your skin a fighting chance against dehydration in the summer months by following our summer skincare routine. Here you’ll discover how the spritzing, exfoliation and moisturising processes all work together to lock in moisture in your skin.