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3 Top Tips For Ultimate Hydration

Top 3 tips for hydration

Water is essential for life. Our bodies are made up of 60% water and it performs crucial roles including:

  • Carrying nutrients and waste products between our major organs

  • Helping to regulate body temperature

  • Lubricating our joints and acting as a shock absorber

Every day we lose some of that water through urination, sweat, tears, and even breathing. Research shows that losses of 2% or more can reduce cognitive (mental) performance.

The human body works to maintain optimal hydration. It uses hormones to control how much we urinate and gives our brains signals to tell us that we are thirsty. However, it’s important to note that as we age this signalling isn’t as strong and can’t be relied on 100%.

As our brains are 73% water, insufficient hydration can have an adverse effect on how our brains function. So, it’s important to stay hydrated and replace what is lost.

Dehydration can contribute to:

  • Headaches

  • Tiredness

  • Poor concentration

  • Brain fog

  • Dry skin, mouth, lips, eyes

  • Dizziness/light-headedness

  • Dark circles under the eyes

  • Dark urine colour

It is easy to get swept up in our busy days and forget to drink water. During the warmer and more humid months we lose more through perspiration and breathing so the demand for us to replace it is greater.

We should all be aiming for 1.5-2 litres of water a day. However, when it’s hot or if you’re exercising or using saunas increase this by around 1 litre.

Top tips for increasing your water intake.

1. Make it more interesting and mix it up. Try:

  • Sparkling water

  • Herbal teas – great for winter when you want to keep warm

  • A squeeze of fresh citrus (lemon, lime, orange)

  • Berries and ice

  • Cucumber and mint

  • Even a drop of no added sugar squash

2. Buy yourself a large, BPA and phthalate free bottle so you have something with you all day that only requires refilling once or twice. If you need a target and extra reminder, get one with times/hours on the side to help make a habit.

3. Include hydrating foods in your meals daily. Foods like:

  • Melon

  • Cucumber

  • Celery

  • Berries

  • Tomatoes

  • Pears

  • Peaches

  • Oranges

  • Stock based stews and soups too

If you're still struggling...

  • Download an app like Water Reminder or Habit Tracker to help you get into a routine and embed good habits.

  • Feels overwhelming to get to 2 litres? Start with just one extra glass of water and work your way up.

If you want to learn more about your health, reach out to me today!


Kelly Mulhall

Registered Nutritional Therapist


Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations.

I am not attempting to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.


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