Hydration – are you drinking enough?
It got to about 3pm the other day before I realised I’d had one cup of tea and about three sips of water since I’d woken up
With two little ones, and a back to back list of things to do, drinking something for myself had quietly slipped right down the list
Then I stood there wondering why I had a banging headache and felt like I was wading through treacle 🤣
Sound familiar?
Hydration is one of those things we all know is important, but it’s so easily forgotten when life is busy and you’re pouring your energy into everyone and everything else
And it makes a much bigger difference than most people realise
When you’re even a little bit dehydrated, you can feel it in ways you’d never think to blame on water
That mid afternoon slump
The headache that creeps in from nowhere
The brain fog when you’re trying to concentrate
Feeling snacky and reaching for food, when actually your body was just asking for a drink
Feeling flat and heavy in a workout, when the week before you felt strong
None of these shout “go and drink some water”, but so often that is exactly what your body is trying to tell you
And here’s the bit I really want you to hear …
There is no magic number that works for everyone
You’ve probably seen the “you must drink 3 litres a day” type posts
But how much you actually need depends on you
Your size, how active you are, the weather, how much you sweat, whether you’re pregnant or breastfeeding, how much you’re getting from your food, how much tea and coffee you’re already having
Someone doing a sweaty session in a warm gym needs more than someone sat at a desk in an air conditioned office
A breastfeeding mum needs more than she did a year ago
So rather than chasing a number, I’d gently nudge you to tune in, the same way we always encourage our members to listen to their bodies
A few simple things that genuinely help:
- Keep a bottle where you can see it. On your desk, in the car, in the pram basket. Out of sight really is out of mind
- Have a glass of water first thing, before your tea or coffee. An easy win before the day runs away with you
- Keep an eye on your wee. Pale straw colour is what you’re aiming for (not glamorous, but it’s the most honest signal you’ve got)
- Eat your water too. Fruit and veg, soups and yoghurts all count towards it
- Add a bit of flavour if plain water bores you. A squeeze of lemon or some sugar free squash is absolutely fine
And as always, be kind to yourself
This isn’t about forcing down litre after litre and feeling like you’ve failed if you don’t hit some arbitrary target
It’s about topping yourself up a little more than you probably are right now, and noticing how much better you feel for it
Your energy, your workouts, your mood and your recovery will all thank you for it
If you’re not sure where to start, or you’d like help building small habits like this into a routine that actually fits your life, drop me a line on nicola@rossellfitness.co.uk and we’ll have a chat about you and your goals
Nicola 💚