Hydration

Why it’s important to drink ple​nty of fluids during a heat wave.

This weather we`re having at the moment is great, you are getting out the office for lunch, you only have to look out of our window at Basing view to see people enjoying the sun. if you take a walk over the bridge you can see Eastrop park is full of people chilling out and catching some rays.

So why is water so important to us?

We need water to survive, did you realise that you could go for days and maybe weeks without food but in some cases you could maybe last as little as 1 day with out water. Our body weight consists of between 50%-70%, this water helps with absorption excretion, circulation, carry’s nutrients throughout the body and aids digestion, these are just a few reasons why you need to keep hydrated.

The body its self does not store water so a daily intake necessary of 6-8 pints a day, this may sound a lot but your food also contains water, anything between 10%-98% so you can take this into account.

Water is essential for-

·      Transporting oxygen from the blood to cells.

·      Stabilises body temp (important in this weather).

·      Lubricates joints and organs.

·      Helps the kidney for function normally.

·      Removes waste products.

 Dehydration

Dehydration occurs when water loss is not adequately replaced, and in this heatwave we are sweating more doing just seating down at the desk let alone going for a workout

Here are some tips to prevent yourself getting dehydrated-

·      Do not rely on feeling thirsty.

·      Avoid starting the day dehydrated.

·      Sip fluids thought out the day.

·       If your exercising replace lost fluids immediately.

·      Avoid over dressing.

·      Drink more water.

·      Cut down on tea, coffee and alcohol (difficult as the world cups on)

There is a way to find out if you are dehydrated and you don’t need and special equipment, just your eyes,

​it’s a PEE CHART. https://www.lucozadesport.com/training/hydration/hydration-chart/

So Enjoy the sun and stay hydrated.

KNOW YOUR FOOD LABELS

The most important job for any food label is to tell you exactly what the food is. The label has to tell you if the food has undergone any kind of process such as being smoked e.g. smoked mackerel, or dried e.g. dried apricots etc. The pictures should not be misleading, for example, a yoghurt that has only raspberry flavouring must not have a picture of a real raspberry on the packaging.

The law also states the name should not be misleading, for example, whenever the name of the food contains the word “flavour”, the food does not have to contain any of that ingredient e.g. smoky bacon flavour crisps, however, a food that is labelled cheese and onion pasty must contain cheese and onion.

Labels on all foods list the ingredients in descending order of weight.
The dates marked on the labels are an important safeguard against food that may be unfit to eat and they help us maintain food safety and hygiene. The “use by” date mark is for highly perishable goods, which would become a severe health risk if eaten after the recommended date. The term “best before “means exactly that. It would not be dangerous to eat that food after this date but it would indicate that it is perhaps past its best.
Reading food labels can be very confusing and one of the most contentious issues is whether a food product is high or low in fat. To assist you with this process you can apply the fat formula which will enable you do decide whether an item really is low fat.

The fat formula for calculating low fat foods is:

1 gram fat = 9 calories
1 gram cholesterol = 4 calories
1 gram protein = 4 calories
1 gram alcohol = 7 calories

Terminology

A food that claims to be beneficial as part as a healthy diet may well be, but there are no specific rules covering these health type claims, however, any claim must be true and the manufacturers can’t claim a food can treat, prevent or cure any disease

• Free from alcohol means that a product must contain no more than 0.05% alcohol

• An organic product must consist of 95% organic ingredients and the UK requires producers to obtain special certification in order to market food as organic within their borders

• Farm fresh is a meaningless term with no legal definition and can mean whatever the manufacture wants it to mean

• Unsweetened means no sweetener or sugar has been added

• No added sugar means the product contains no sugar, but sweetener may have been added

• Low fat food should contain 3 grams per 100 grams of product or less

• Fat free means food should contain 0.15grams per 100 grams of product or less

• Reduced salt means that food should contain than 0.5grams per 100gram of product or less. You should aim to have no more than 2 grams of sodium in your daily dietary intake

As you can see food labels can be very confusing, but hopefully this has made it a little clearer.

9 simple health goals that you can keep

Try these small changes to improve your health in 2021

1. Walk more

Brisk walking, even for just 10 minutes a day, can improve your circulation, boost your mood and improve your sleep. If you want to start walking more in 2021, try doing it in 10 minute chunks to make it less daunting. 

Remember, you can tell if you're walking briskly enough if you're able to talk, but you're breathing faster than usual.

2. Experience nature

Mental health charity Mind found that proximity to nature can have positive wellbeing benefits, including helping you feel more relaxed and less angry.

If your able visiting green spaces more often can be really beneficial. One study found, for example, that just hearing birdsong can boost mental well-being for four hours or more.

You can bring nature into your everyday life by having flowers in the house, looking after house plants, growing your own food or exercising outdoors.

3. Spend less time sitting down

Sitting is the new smoking – the body wasn't built for spending hours at a desk or in front of the TV. It increases your risks of cardiovascular disease, diabetes and breast, colon and colorectal cancer. Why not try the Pomodoro method to break up desk time.

Set a timer to break each hour into two 25-minute blocks separated by two five-minute breaks. Work intently during the work periods and move about during the breaks. Use your breaks to stand up, do a quarter squat, do some rotations, or just go for a walk round the office. This technique can also boost your focus when you're working.

4. Get good sleep

Being sleep deprived can negatively affect your mental and physical health. It can even make you prone to major illnesses, from obesity to depression. Reducing screen time before bed, sleeping in a cool room, and going to bed at the same time each evening all help with a good night's rest. Apps such as Sleep Cycle can help you pinpoint any issues and help you to improve your sleep. For more tips, see our article on how to improve your sleep.

5. Stretch

Many of us want to become more flexible and introducing stretches into your daily routine can help you achieve that. Dynamic stretching can help improve flexibility and range of movement, and decrease the risk of injury.

Make a habit of stretching when you wake up, or while you're waiting for the kettle to boil. Discover more ways to boost your flexibility, including stretches to try.

6. Make food more fun

Challenge your self to cook and eat something one new recipe every week. As well as vitamins and minerals, there are hundreds of micronutrients known as phytochemicals in food. Eating a wide variety of food is an easy way of ensuring we get a good nutritional mix. If you're looking to shake things up, why not try one of our delicious, healthy recipes, with ideas for breakfast, lunch and dinner.

7. Plan meals

A focused food shopping list cuts calories and waste, and saves money, as you only buy what you need (and throw nothing away). Take the time to plan your meals, and write out a list before you go to the shops.

8. Reach out to others

We're all busy, but in 2021 take time out for your relationships. The Mental Health Foundation says that having good quality relationships can help us to live longer and happier lives with fewer mental health problems. 

Try to schedule calls (or in-person meetings) with your friends on a regular basis rather than leaving it up to chance. You can increase your sense of belonging by joining clubs or volunteering in your area. If you can't get out and about, there are plenty of online communities you can join - from book clubs to parent/grandparent groups. For your romantic relationships, reflect on whether you're in a healthy relationship.

9. Drink plenty of water 

Drinking enough water is crucial to good health. The NHS recommends drinking 6-8 glasses of water a day (or 1.5 to 2 litres in total). This includes lower fat milks, and low sugar or sugar-free drinks, tea and coffee within this intake. 

You can meet this target by buying a reusable water bottle and keeping it with you throughout the day. If you know your bottle holds 500ml, you know you have to refill it 3 to 4 times to drink the recommended amount. Don't forget that you need more water if you exercise, or on hot days.