A headache per week at work may be normal for some (even daily occurrences for others) but do you really know when you’re dehydrated? It’s long-held knowledge that often when you’re feeling hungry it’s actually thirst and fluids that the body is craving in the first instance. Similarly, tiredness and lack of concentration may actually stem from dehydration as opposed to a bad night’s sleep or a boring task at the day job. Here’s some tips to aid healthy hydration…

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Over half of our body is made up of water – as much as 65%+ for an adult male – and did you know that muscle tissue is about 75% water (like the brain). Our blood is even thinner than you thought – a whopping 90% of the red ‘n’ blue stuff is water-based!

Top 5 signs of dehydration

The initial signs and symptoms of mild dehydration appear when the body has lost about 2% of its total fluid. These mild dehydration symptoms include:

  • Feeling thirsty
  • Headache
  • Poor concentration and reduced alertness
  • Increased tiredness and fatigue
  • Dark coloured urine – smaller volume and less frequent trips to the loo

Healthy hydration

Whether you’re sweating the day away in a stuffy office; dashing across the city from meeting to meeting; or cycling to and from work, here are some tips on how to keep hydrated at all times of the working day.

Drink little and often rather than gulping large amounts in one go, which leads to far more toilet trips with a greater loss of fluid – you want to keep topped up with frequent hydration.

Make a habit of drinking regularly. Have a glass of water first thing in the morning – or lemon hot water instead of tea/coffee – and then schedule drink stops during your day. Exactly how much fluid you need depends on several things, as a rough guide aim for 6 – 8 glasses (1.2l) daily, and more in hot weather or workout days.

Carry a drink with you everywhere – to the gym, to the office, in the car. It’ll be a constant reminder to keep your liquid levels topped up. Invest in a colourful or unique water bottle to encourage you to enjoy constant hydrating (and to make everyone else in the office jealous).

Eat your water.  Remember water-containing foods like fruit, vegetables, salads and yoghurt are an easy and refreshing way to keep hydrated. Healthy snacking on our fruit goes hand in hand with good hydration!

Swap soft drinks for coconut water.  With just 18 Calories per 100ml Vita Coco Coconut water is a healthy, hydrating and lower-calorie alternative to soft drinks and fruit juice. You can easily add Vita Coco to your Fruit People deliveries.

Hydrate before activity.  Make sure you drink plenty of fluids before any physical activity to avoid early fatigue.

Remember to drink more when you exercise or spend time in hot environments.  While it’s always a good idea to stay hydrated, it’s especially important in the summer when the temperature starts rising. Energy drinks and coffee may give a burst of energy for high-octane activities, but water and drinks like Vita Coco coconut water replace lost fluids and don’t drain the body as easily as sugary drinks or act as a diuretic like caffeine-laced beverages.