As we age our thirst dulls and we have a lower percentage of reserve body water, therefore it is important to drink even when we are not feeling thirsty.
If we don’t drink enough water toxins in the blood and urine become more concentrated and put a strain on the body’s natural detoxification potential.
The government recommends that we drink 8 glasses about 1.5 litres of water each day but ideally we should drink 2 litres and this amount will increase with exercise.
Tips to improve hydration:
- Purified water is the safest. but using a water filter at home is a good start.
- When buying bottled water choose glass bottles not plastic ones which are made of materials that can release toxins.
- Consume water at regular intervals throughout the day. 1-2 glasses first thing and also about an hour before eating. Avoid drinking with meals as this dilutes digestive enzymes.
- Tepid or room temperature is best. A glass of warm water with lemon is good way to start the day. Warm water at night also helps flush the system.
- Avoid alcohol as much as
possible.
- Avoid caffeine as much as possible - max two a day before 2pm of the real stuff is the best i.e. percolated over instant. Coffee and black tea are diuretics and cause the body to lose water. Caffeine also causes skin ageing and reduces the body’s absorption of iron and zinc by up to 50%. For best nutrient absorption at meal times, keep tea and coffee 1/2 hours away either side. Why we recommend keeping it at two max of the
proper stuff:, research is showing coffee helps to reduce risk of Alzheimer's disease, bowel cancer and it also helps us to concentrate (who doesn't need more of this!) and can give a proper kick start to workouts. Too much too often and you increase blood sugar levels too high and too often, can raise blood pressure over time and also induce disturbed sleep patterns and anxiety.
- Avoid fizzy drinks
these usually contain caffeine as well as being high in sugar and chemicals.
If you wish to try going totally coffee and black tea free you could try:
Coffee alternatives
- Barleycup – made from barley, rye and chicory
- Bambu – made from roasted chicory, figs and cereals.
- Yannoh – made from barley, rye and chicory
- Symingtons Dandelion coffee – made from the root.
Black tea alternatives
- Rooibos or red bush tea can be served with
or without milk like black tea. Dragonfly Rooibos Earl Grey is made with bergamot and is very comparable with traditional Earl Grey tea. Dragonfly cape malay RooibosChai has added herbs and spices such as cinnamon and cardamom.
- Green tea is less caffeinated than black tea and also contains valuable anti-oxidants. It can be bitter but try Dragonfly Moroccan mint green tea or Pukka green tea with
lemon.
- Fruit and herbal teas don’t contain caffeine so can be counted towards water intake. Some teas also offer specific health benefits
Teas available in most health food shops
- To Energise: Pukka organic Revitalise tea, Pukka organic Refresh tea, Yogi revitalise
tea.
- To aid relaxation and sleep: Pukka organic Relax tea., Pukka night time tea, Yogi bedtime tea, Chamomile tea.
Some more specific teas and their benefits
- Cinnamon - thought to support healthy circulation and digestion. Also
produces a calming effect.
- Fennel – helps digestion and soothes upper respiratory problems.
- Ginger - relieves nausea and can help alleviate colds and migraine headaches.
- Ginseng – a stimulating tea
- Licorice - supports the adrenals ( keep to one cup a day if you have high blood
pressure).
- Hawthorne - used to strengthen the heart and increase blood flow. It works well with limeflower
- Hibiscus – may help reduce high blood pressure and ease menstrual cramps as well as congestion e.g. post nasal drip.
- Lemongrass – has calming properties and can also alleviate flatulence.
- Peppermint – a stress-reliever and it can help with stomach and digestive issues (careful as it may induce heartburn in some people by relaxing the oesophageal sphincter).
Keep hydrated!
Kim
