We need to make sure we’re drinking enough fluids to keep our bodies well hydrated and functioning properly. Water makes up about two thirds of our body weight.
Are you drinking enough?
Try to drink about 6 – 8 glasses of fluid everyday. All drinks count including water, fruit juices, milk, milkshakes, tea, coffee, soft drinks count but water, milk and fruit juices are the healthiest to choose. It’s best to avoid drinking too much alcoholic drinks. Find out more about alcohol.
Drink more water when it’s hot, during exercise, if you’re ill or whilst travelling.
Plain unflavoured water (tap, still or sparkling) is the healthiest choice – it contains no calories, so is good whilst managing your weight and contains no sugar, so causes no damage to the teeth.
Drinking water may help you:
- feel more alert and energetic
- concentrate and think more clearly
- improve the condition of your skin and hair
- get rid of waste products from your body
Drinking inadequate amounts of fluid can lead to dehydration which may make you:
- Feel thirsty, irritable, confused or tired.
- Feel light-headed or you may develop headaches.
- Pass very little urine and it is normally dark in colour and strong smelling when you are dehydrated.
Gradually increase your water consumption, tips to try:
- Spice up plain water – add fresh or frozen fruit to your glass – a slice of lemon or lime or a strawberry can make plain water more appealing.
- Keep it cold – Freshly chilled or iced water is much more refreshing!
- Add crushed iced and a sprig of mint or lemongrass.
- Choose sparkling water and add a splash of fruit juice.
- Fill a one litre bottle with water and aim to drink it throughout the day.
- Drink a glass of water at mealtimes and drink ‘little and often’ throughout the day.
- Ask for a jug of iced tap water with your meal when in restaurants or with your tea or coffee in cafes.
Workplace water initiatives to try:
- Provide jugs of chilled drinking water in meetings, training rooms and at mealtimes in canteens / restaurants.
- Have water-only days.
- Ensure vending machines are stocked with plenty still and sparkling water. Place them at eye level in the machine and price competitively.
- Encourage employees to fill a bottle of water and commit to drinking it throughout the day.
- Send hydration tips via email messages or include in staff bulletins or newsletters.
- Introduce incentive schemes in canteens for example buy 6 bottles of water and get next one free or meal deals including water free.
- Try the British Heart Foundation Workplace Hydration Challenge. This challenge aims to encourage employees to increase their fluid intake gradually.
Drink more water Apps
There are a number of free apps available which can be used to set daily goals and record results.
Good Bowel Health – Keep hydrated by drinking water throughout the day!
- Bowel cancer is the third most common cancer in Scotland, but it’s highly treatable if caught early.
- 9 out of 10 people survive the disease if it’s detected and treated in its earliest stages.
- The Scottish Bowel Screening Programme offers screening to men and women between the ages of 50-74 every two years. Find out more about Bowel Screening in Scotland or call 0800 0121 833.
Simple steps for good bowel health:
- Keep hydrated by drinking water throughout the day and cut down your alcohol intake.
- Eat smaller portions of red and processed meats.
- Eat more fibre – rich foods – try to eat at least 5 portions of fruit and vegetables every day and choose wholegrain cereals, bread, rice and pasta.
- Try to be more active every day.
- Keep a healthy weight.
