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5 ways to drink more water

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When it comes to healthy eating/drinking habits, it all starts with H2O: Drink more water.

Staying hydrated comes with so many benefits: It aids digestion, skin looks better, we feel more energised, our brain and central nervous system function better. It not only helps flush toxins out of the body, it also helps move nutrients and oxygen to where its needed. If you feel sluggish, or struggle with headaches or hormonal imbalance, top up your water intake!


Hydration for new and expecting mums

It is incredibly important to stay hydrated to support a pregnancy, as blood supply increases, amniotic fluid is formed and crucial nutrients needs to be carried to the baby. It can also help ease discomfort from indigestion, constipation or nausea. Postnatally, water aids recovery, it improves breast milk production for those breastfeeding and is essential for a new mum's own wellbeing whilst managing sleepless nights and caring for a newborn.


Hydration in peri/post menopause

As we age, our body water percentage drop from 60-70% to around 55% in postmenopausal women, further exacerbated by a drop in oestrogen, which influences how moisture is retained in tissues. Hence dryness, skin complaints and brain fog being common menopause symptoms, which overlaps with symptoms of dehydration. Water retention, bloating and constipation, all of which can be triggered by hormonal fluctuations, can be managed better if we stay hydrated. Vasomotor symptoms (hot flushes, night sweats) can become less severe when drinking sufficient water


5 ways to increase water intake

  1. Start your day with a big glass of water. As we (hopefully) have been asleep for 6-8 hours, we wake in a dehydrated state and we need to replenish and flush out toxins first thing. It also helps ward off morning hunger pangs if you are intermittent fasting

  2. Keep track! Are you getting your 2.7 litres (6-8 big glasses) of water on a daily basis? You need more if you work out, sweat, breastfeed or it's a hot day. Sip throughout the day and don't forget that herbal teas and fruit/vegetables also count. A marked water bottle does half the job for you, if you are prone to forget

  3. Eat more fruit and vegetables to up your H2O. As if you need another reason to eat your greens, but this is a biggie if you struggle to meet your water intake. Plus, the extra fibre helps with constipation and bloating (common culprits for women!)

  4. Limit caffeine, sugary drinks and alcohol, as it is dehydrating. Or, take a 'one with, 1 without' approach, if you can't avoid it altogether

  5. Sip water whilst you cook and during meals. Having water before meals helps limit overeating and aids digestion. Choose sparkling water if you want to mix things up

A note on alcohol

Both alcohol and sugary drinks may feel like a good substitute for boring old water sometimes, but it is also a major stumbling block in your journey towards more stable hormones and a definite setback in a weight loss journey. So whilst it's not necessary to go teetotal (unless that's your vibe, of course!), think about how often, how much and why you drink alcohol - is it necessary? Have a read about how alcohol and menopause doesn't mix in this blog post.


Further reading











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