Staying hydrated in the hot weather


It’s important to stay hydrated, especially during the current spell of hot weather.  We are made up of almost two thirds water and it is essential to life.  Having enough water in our system helps our body and brain function properly.  If you’re not drinking enough, you may find you are subject to headaches, stomach upset and your joints begin to creak!

The recommended amount of water we should drink is 1.5 to 2 litres a day – that’s about 8-10 glasses.  Sounds a lot?  Don’t despair – you take in water in other ways by drinking and eating.

If you don’t like drinking plain H2O then add some fruit, veg and herbs into your water bottle! It’s the perfect way to liven up your water and get you drinking more, here some of our favourite fruity pairings:

  • Cucumber and mint
  • Lemon and Lime
  • Blackberry, Orange and Ginger
  • Strawberry, Basil and Lime
  • Watermelon, Kiwi, and Lime

Vegetables and fruit contribute to your liquid intake, as well as helping you reach the recommended 5 a day.  Just adding some salad to your sandwich and a piece of fruit to your packed lunch will help with hydration. here are some fruits and vegetables with the highest water content to try and slip into your everyday diet:

  • Cucumber 96%
  • Watermelon 96%
  • Pineapple 95%
  • Lettuce 95%
  • Tomato 94%

Fruit juices are good, but beware of drinking too much because of the level of sugar and acid in fruit.  Tea and coffee should be drunk in moderation as they are mild diuretics so drink a herbal infusion instead.  Fizzy drinks also contain a lot of sugar and caffeine and should also be drunk in moderation.

Try out our Watermelon and Feta Salad Recipe to keep you refreshed this summer! Or try out our refreshing tropical smoothie to get you through the day!

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