JULY- Summer Health

Water, water, everywhere

Staying hydrated is always important, but you need to pay more attention to the amount of water you drink during the warmer summer months, when you’re outside more, sweating more and at greater risk of becoming dehydrated without realising.

We’re made up of about two-thirds water, which is indispensable for the body to function properly. We lose water from the body in the urine, through sweating and also through breathing. When you don’t replace lost water you become dehydrated which, in turn, leads to an imbalance in the levels of chemicals in your body. When these levels are out of kilter, the body’s cells can’t do their job properly and the effects of this range from a dry mouth, headache or dizziness to confusion and fatigue. Mild dehydration usually shows in the urine, which should be pale, straw-coloured but will be darker if you’re not drinking enough. Long term dehydration causes dry skin and constipation and can even damage your liver and joints. Very severe dehydration can be fatal if it’s not treated.

Unfortunately, the thirst mechanism is extremely ineffective. By the time you actually feel thirsty you’re already dehydrated. This is particularly dangerous for athletes who sweat a great deal and find it hard to drink fluids (runners or swimmers, for example). For most of us though, there’s little reason not to drink enough.

How much water should I drink?

The Food Standards Agency recommends a daily intake of six to eight glasses of fluid a day (around 1.2 litres) - it doesn’t have to be plain water. The most important thing is to find a drink that you enjoy. Try some of these throughout the day…

• Mix one part fruit juice with one part water

• Herbal and fruit teas

• Sparkling water with slices of fresh lemon and lime

• Semi-skimmed milk

Tea and coffee will boost your fluid intake but the caffeine in them can act as a diuretic (it makes you wee), which may mean that you actually lose water, instead of gaining it. The effects vary from person to person, but it’s wise to have drinks that don’t contain caffeine as well.

Tips to stay hydrated

• When you’re out and about or travelling on a warm day carry a bottle of water with you. Keep sipping from it so that you never feel thirsty. Avoid fizzy, sugary drinks – the sugar can damage your teeth and they contain unnecessary calories. If you don’t like plain water, add some sugar-free squash.

• Keep a 1 litre refillable bottle on your desk at work – make your way through it each day to keep track.

• Keep a jug of water in the fridge if you prefer it chilled – keep topping up your glass throughout the day or evening.

• Try peppermint tea after dinner instead of coffee.

• Keep a box of herbal or fruit teabags at work for tea breaks.

Happy holidays

Dieting for months to fit into a brand new bikini, then bingeing on pastries, pasta and paella …sound familiar? It can be hard to resist the temptations of holiday food and drink, but staying healthy doesn’t have to mean you can’t enjoy yourself.

Of course, where you holiday will affect what you can eat. Mediterranean diets are famous for being healthy so make the most of the local produce.

• Seek out the local market for incredibly tasty, sun-warmed fruits and vegetables.

• Instead of filling up on stodgy tortilla, choose fresh fish, grilled and served with salad doused in olive oil.

• Take chilled grapes, apricots, figs or any fruit you like to the beach for a sweet treat instead of ice-cream.

• Indulge your pizza cravings – pizzas in Italy aren’t covered in cheese as they are here so they’re much less fattening.

• Tomato-based pasta sauces have fewer calories and less saturated fat than creamy or cheese-based sauces.

• Avoid sweet, calorie-laden cocktails and stick to the local red wine – but remember to drink a glass of water for every glass of wine.

• Don’t deprive yourself completely of wonderful local breads and cheeses. Instead, cut a slice of each, put the rest out of reach and savour every mouthful.

• At the breakfast buffet, walk past the pastries and choose fresh fruit with yoghurt and cereal.

• Be active – walk, don’t drive; swim often; play games on the beach instead of burying your head in a book; hire a bicycle instead of a moped for exploring, take the stairs instead of the hotel lift…