Running out of energy towards the end of the day? Why water might be a better option than coffee to recharge your batteries.
Do you often find yourself feeling tired for no apparent reason – especially around mid-afternoon? You might also find it harder to concentrate on simple tasks towards the end of your day. Or maybe you feel like you have lost the energy or motivation to get to your after-work Pilates or Yoga class?
In this month’s blog I talk about how feeling tired and unmotivated might be a sign that you are dehydrated, and why it’s important to maintain your hydration levels.
While a slight drop in energy and alertness in the middle of the afternoon can be due to natural fluctuations in your body’s circadian rhythm, sometimes these feelings of fatigue, low energy, poor concentration, and loss of motivation can be a sign that you are dehydrated.
So rather than reaching for a double strength latte to help pick you back up again, you might be better off reaching for your water bottle instead.
Why is water so important?
Water plays a role in nearly every function of the body, either directly or indirectly. Your entire body is made up of approximately 60% water. Women have a little less, while men and babies have slightly more. Your body composition will also alter the amount of water your body contains. People with more lean muscle will have a higher amount of water present, and those with higher body fat will have less.
Water is present in your brain, organs, spine, and digestive tract. It is also present in your connective tissues and muscles, as well as the fluids within and around your cells. Without water, your body wouldn’t be able to perform all the necessary processes required to keep you alive and healthy.
Some of these processes include;
Maintaining energy levels and mood
Supporting brain health and performance
Keeping muscles and joints hydrated
Transportation of oxygen around your body
Regulating body temperature
Digestion and metabolism of foods and fluids
Elimination of waste, pathogens, and toxins
Water is lost through many of the body’s natural processes, such as breathing, sweating, digestion of food and elimination of wastes. On average most healthy adults lose between 2-3 litres of water a day – more during hot weather or exercise.
When we don’t take in enough water to replace these losses, we become dehydrated. Even a little bit can make a big difference. Research has shown that 1-3% dehydration can impact your energy levels, brain function and mood. It can also lead to aches and pains or stiffness in your muscles and joints.
So, if you want to help eliminate fatigue and the dreaded mid-afternoon energy crash, you may need to start paying attention to your water intake.
How to boost your water intake
Now that you know how important hydration is for maintaining your energy, mood, and motivation throughout the day, how can you make sure you are getting enough?
Below are some simple tips to get more water into your day.
Make drinking more interesting
A lot of people find plain water pretty boring. If that’s the case for you, you can make it more interesting and still reap the benefits. During the warmer months, you can add fresh or frozen fruit or even herbs to your water. Berries, citrus, mint, and ginger are some refreshing options to start with.
You could even try some of the infused water recipes below to help you enjoy your water more;
Lemon, Mint & Ginger:
2L filtered water
1 lemon, washed and thinly sliced
1 sprig of mint, washed and leaves picked
4-5 thin slices of ginger (add more or less to taste)
Pour water into a clean jug, add lemon and ginger slices, mint leaves.
Leave stand for 2-3 hours, or longer if you prefer a stronger flavour.
Strain into a clean jug or water bottle and enjoy!
Berry Boost:
2L filtered water
2 tbsp pomegranate arils
½ cup mixed berries, washed and roughly chopped
Pour water into a clean jug, add the rest of the ingredients and stir.
Leave stand for 2-3 hours, or longer if you prefer a stronger flavour.
Strain into a clean jug or water bottle and enjoy!
Many supermarkets also sell flavoured waters these days – just check the label to make sure there’s no added sugars or artificial sweeteners.
During the cooler months, you could try herbal tea as an option for plain water. My favourites are Lemongrass & Ginger or Elderberry and Echinacea by Pukka.
You could also infuse your own blend of fresh herbs or spices such as mint, pineapple sage, or ginger in some boiling water to sip on.
Set Yourself a Reminder
Setting reminders on your phone or laptop for set times during the day can also be helpful. Especially if you tend to get so caught up in what you are doing you lose track of the day passing by.
If that sounds like too much trouble, you could get yourself a water bottle with markers on the side as a visual reminder, like this one from www.selfaware.com.au
Make it a Habit
You could also turn it into a habit by linking it with something you do regularly each day like brushing your teeth or checking your emails.
You could also make it the first thing you do when you get out of bed in the morning, or when you arrive at work each day.
Try and come up with a list of 4-5 things you usually do each day where you could also have a glass of water.
Eat your Water
The good news is you don’t have to rely on your water bottle for all your hydration needs. There are plenty of water-rich foods around, especially during the warmer months when there is an abundance of yummy fruits and veg available!
Fill your fridge with:
Cucumbers
Celery
Green leafy vegetables
Broccoli
Melons
Berries
Peaches
Apples
Pears
In winter you could try including broths, soups, stews and slow cooks to your menu to help increase your water intake in the cooler months.
How much water should you drink?
Each person’s needs for water will differ, depending on their body composition, amount of exercise, medication use and other lifestyle factors. Even the weather can influence how much you should be drinking.
The Australian Government recommends around 2.1-2.6L of fluid per day (including from foods). However, if you don’t usually drink much water, it’s best to start slowly and work your way up.
If you’re exercising, you’ll want to add 1-2 cups of water for every 30 min of exercise you do. You would also want to add an extra 2 cups per day if the temperature is over 30 degrees C.
The general rule is to aim for 6-8 glasses per day, increasing during hot weather or if you are exercising a lot.
Of course, drinking enough water is just one piece of the puzzle when it comes to maintaining your energy levels and general health. Getting regular exercise, good quality sleep and balancing your stress levels also play a part in your overall health and energy levels.
If you would like to read some tips on managing your stress levels, check out my blog post Good Stress vs Bad Stress. Do You know the Difference?
Sam x