Nutrition & Hydration Week!
There are several things we could have talked about today, but when I discovered that the coming week (11th March to 17th March 2024) is dedicated to nutrition and hydration, I realised this was a great opportunity to join in. Traditionally, this week is designed for health & social care settings, but we can still educate and practice this ourselves to promote good nutrition and hydration practices for overall health and well-being. If we make healthier choices regarding our diet and fluid intake, we can ultimately improve our overall health and quality of life.
For those of us outside of formal healthcare settings, Nutrition and Hydration Week serves as a reminder to prioritise our own well-being by paying closer attention to what we eat and drink. It’s an opportunity to reassess our daily habits and make small, sustainable changes that can lead to significant improvements in our health over time. Whether it’s swapping out sugary drinks for water, incorporating more fruits and vegetables into our meals, or simply being mindful of portion sizes, every positive choice we make contributes to our overall wellness. By embracing this week as a chance to focus on nourishing our bodies from the inside out, we can empower ourselves to live healthier, more vibrant lives.
Why Hydration?
Hydration is essential for maintaining overall health and well-being. Our bodies are composed of approximately 60% water, highlighting its critical role in nearly every bodily function. Hydration is vital for various physiological processes, including regulating body temperature, aiding digestion, transporting nutrients and oxygen to cells, lubricating joints, and eliminating waste products through urine. Additionally, proper hydration supports cognitive function, mood regulation, and overall physical performance. Without adequate hydration, we may experience symptoms such as fatigue, headaches, dizziness, and impaired concentration. Therefore, ensuring sufficient fluid intake is crucial for optimising our health and functioning at our best. How many of you have heard me say drink water when you have a headache?!
Hydration Tips
- Drink plenty of water throughout the day, aiming for at least 8 glasses (about 2 litres) for most adults.
- Carry a reusable water bottle with you wherever you go to stay hydrated on the move.
- Set reminders on your phone or computer to drink water regularly, especially if you tend to forget.
- Start your day with a glass of water to kickstart hydration levels after sleep. Warm water with lemon (and/or ginger or mint) is great.
- If plain water is not your favourite, flavour it naturally by infusing with fruits, herbs, or cucumber for a refreshing twist.
- Monitor your urine colour – aim for pale yellow, which indicates proper hydration.
- Include plenty of hydrating foods in your diet such as fruits (e.g., watermelon, oranges) and vegetables (e.g., cucumbers, tomatoes).
- Limit consumption of sugary drinks, caffeine, and alcohol, as they can dehydrate you.
- Sip water before, during, and after exercise to replace fluids lost through sweat.
- Pay attention to signs of dehydration such as dry mouth, thirst, fatigue, and dark urine, and take action to rehydrate promptly.
Why Nutrition?
Nutrition is the process by which our bodies obtain and utilise nutrients from the food we eat to support growth, repair tissues, and maintain overall health. The foods we consume provide essential nutrients such as carbohydrates, proteins, fats, vitamins, minerals, and antioxidants, which serve as the building blocks for every cell and organ in our body. Proper nutrition is crucial for fuelling our bodies with the energy needed to carry out daily activities, supporting immune function, promoting optimal growth and development, and reducing the risk of chronic diseases such as heart disease, diabetes, and certain cancers. A balanced diet that includes a variety of nutrient-rich foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats is key to meeting our nutritional needs and supporting lifelong health and well-being.
Nutrition Tips
Nutrition is a vast and comprehensive scientifically based subject and there are so many areas which we could focus on, however, for now check out these tips.
- Incorporate a variety of plant-based foods into your diet, including fruits, vegetables, whole grains, legumes, nuts, and seeds, to ensure you receive a wide range of nutrients.
- Opt for whole grains such as quinoa, brown rice, oats, and wholemeal bread over refined grains to increase fibre intake and promote satiety.
- Include plenty of leafy greens like spinach, kale, and collard greens, which are rich in vitamins, minerals, and antioxidants.
- Ensure an adequate intake of protein by including plant-based sources such as beans, lentils, chickpeas, tofu, tempeh, edamame, and seitan in your meals.
- Incorporate sources of healthy fats into your diet, such as avocados, nuts, seeds, and olive oil, to support heart health and improve nutrient absorption.
- Don’t forget about calcium-rich foods like fortified plant milks, tofu, almonds, and leafy greens to support bone health.
- Include sources of vitamin B12, found in many fortified foods, as this nutrient is primarily found in animal products and is important for nerve function and red blood cell production in vegan diets.
- Experiment with plant-based cooking methods and recipes to keep meals interesting and enjoyable. There are plenty of recipes on here to keep your diet varied.
- Be mindful of portion sizes and listen to your body’s hunger and fullness cues to maintain a balanced intake.
- I know we covered hydration already, but please stay hydrated by drinking water throughout the day and incorporating hydrating foods like fruits and vegetables into your meals and snacks.
A few recipes for you
There are several recipes on here which are full of great nutrition, so here are a few of my favourite snacks:
What do I need?
This section would usually show you a selection of items I think would help you with your recipes. However, as Amazon have updated their photo links, please bear with me until I can sort them out properly! Instead you can search here for items such as waterdrops, motivational water bottles, portion plates, nutritional yeast, vegan snacks, air fryers, slow cookers and other kitchen items which you might need. I may receive commission if you click through these links which helps with the running costs of the blog. Alternatively, you can support the maintenance of my blog by buying me a coffee!
Serving
Serve your water, meals and snacks as fresh as you can to get the most nutritional content from them!
Storing
Remember to store all your foods according to the specified instructions. If buying ready prepared foods, the best before and display until dates are just a guide, however use by dates should be adhered to.
Sharing
I hope you will share these tips with others and add your own below!
As always, I love hearing about any recipes of mine you try, any ideas you adapt or suggestions you have for future recipes. Please share and tag me @LifeDietHealth or using #LifeDietHealth on Instagram, Pinterest, Facebook or X.
Leave me a comment below… I love to chat!
I hope to speak with you soon
Laurena x
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