An average person requires between 6-8 glasses of fluid each day (Eatwell Guide recommendation).

Fluids include liquids that provide water as well, such as; tea, coffee, milk, fruit juices and soft drinks.

Fluid choices are important as some choices may provide energy (calories) as well as water, which contribute to your total calorie intake. Sugar content should be noted as too many sugary drinks can damage your teeth. Similarly, acidic drinks such as fruit juices and carbonated drinks may erode tooth enamel.

Alcohol increases water loss through urine, therefore alcohol isn’t recommended for hydration.

Water (bottled or tap) is a great choice as it hydrates without adding to your calorie intake.

Tea or coffee provide water. Despite containing caffeine, moderate amounts of caffeine doesn’t affect hydration.

Milk provides protein, B vitamins and calcium alongside water. However, the fat content should be taken into consideration.

Fruit juices and smoothies contain vitamins and minerals, as well as water and a 150ml serving provides 1 of your 5 a day, however they contain calories which contribute to your daily intake, also be cautious of their sugar content and ensure good dental hygiene.

Soft drinks often contain high levels of sugar and therefore add to daily calorie intake, as well as potentially damaging your teeth, despite providing some water. Therefore, soft drink consumption should be minimal, and where possible choose lower sugar or sugar-free options.

Other hydration considerations

Fruit and vegetables are usually more than 80% water, therefore its not surprising that on average we get around 20% of our total water intake from food.

Physical activity increases the amount of fluid you need to replace the water you lose as sweat. Water is fine for rehydrating after the kind of moderate exercise that most active people choose, and the majority of active people do not need special sports drinks to stay hydrated. However, for high intensity exercise that lasts more than 40 minutes or so, drinks with a little added sugar and sodium (salt), such as sports drinks or home made versions, may be better at replacing the extra fluid lost as sweat.

Am I getting enough water?

Thirst is a key sign that you need to drink more. Another sign is if your urine is a dark yellow colour during the day. If you’re adequately hydrated your urine should be a pale straw colour.
You may need to hydrate more in hot weather or if your body temperature is high as a result of physical activity or illness.

For more information on how to hydrate your body properly, or for any other questions you may have about health & nutrition, please call our team now on 01933 277344.

Around this time every year, when the grocery aisles are fully stocked with goodies, a dilemma arises: Do you stock up on sugar laden treats for the local trick-or-treaters? Or do you wear your dietician hat and look for healthier alternatives that won’t evoke a look of disgust from the children?

With the helping hand of these healthy alternatives you will start a new trend of healthy treats for trick-or-treaters (or even yourself). Gone are the days when you dunked your hand into a bowl of confectionary and pulled out a fistful to take home. Gone are the days when you sit under your covers and scoff all your trick-or-treat finds.

Welcome the days of fun and healthy alternatives the dentist won’t scowl upon.

Banana Ghost Lollies

Cut a large banana in half lengthwise and then in half again to make four quarters. Insert a lollypop stick into the bananas and place them onto baking parchment and place them in the freezer. When the bananas have frozen, melt white chocolate in the microwave for thirty seconds at a time or on the hob. Make sure to stir the chocolate until it is melted and soft. Dip the bananas into the white chocolate and scrape off any excess. Place onto baking parchment while you dunk the rest. Before the chocolate hardens, add chocolate chips or raisins for the eyes (you have to be quick here). Return your ghost lollies to the freezer until completely set.

Cheese pumpkins

Using soft cheese, spoon out one tablespoon of cheese onto baking parchment. Roll it into a ball and with a toothpick, carves lines into the side of ball to create your pumpkin. Place a pretzel stick into the middle at the top and gently press it down to slightly flatten the pumpkins. Serve with crackers for an adorable yet healthy snack.

Snack-o’-Lantern Fruit Cups

These are super simple but so much fun – and a great alternative to carving pumpkins what with the pumpkin shortage we’ve got this year! All you need is some medium sized oranges and your favourite fruits to make a fruit salad. Start by slicing off the top of the orange and hollow out the inside – just as you would a pumpkin. You can save the orange segments to be part of your fruit salad. Carve your spooky designs into the sides your oranges and use a paper towel to soak up any remaining juice inside. Then simply fill with your favourite chopped fruit and replace the top of the orange.

Apple bites

Ok so continuing the simple but tasty theme, these apple bites look awesome and take minutes to make! Start by slicing your apples just before the core to give you two pieces and the left over core per apple. Then slice each piece in half so you now have four apple quarters. Chop out the middle of your quarters from the skin side to make your open mouth. You might want to rub a smidge of lemon juice on the flesh to reduce the natural browning. Next spread your filling that will represent the tongue – jam or peanut butter work well. Finally, take some almond pieces or your favourite seeds and push them gently into the top and bottom pieces of apple to create your teeth.

Looking after our bodies and ensuring fitness levels are maintained is important no matter what shape and size we are – we’re all beach body ready!

To kick start your body confidence for the summer, here’s some top fitness tips:

1. Find a fitness friend

Keeping yourself motivated is essential for fitness success and the best way to do this is to have fun with your friends. Whether you set a time to go running together or attend a fitness class and boost each other’s commitment.

2. Find your feel good tunes

Whether you’re doing Zumba, on a run or dancing around the kitchen, exercise is always better when it’s accompanied by great music. Design a playlist that ranges from fast-paced dance to relaxing symphony music, so you can pace your workout to the music and enjoy yourself.

3. Fuel yourself for the day

Your body confidence can take a knock when you’re feeling upset and tired which is often triggered by not eating enough energy-packed foods. Start your day correctly with a high-carbohydrate breakfast – everyone will be asking how you’re getting your summer buzz from!

4. Enjoy quality H20

No matter how active your day is – if you’re taking a walk on your lunch break or heading off to spin class – it’s extremely important to stay hydrated. Water has special powers which keep us healthy, energised and looking younger as it looks after your skin.

5. You’re allowed a cheat day

Do you feel guilty after you’ve enjoyed a pizza with friends? Don’t beat yourself up as it takes 3,500 calories to gain one pound of fat. It’s what you do the days afterwards which is important but denying yourself a treat is not the answer to being happy and healthy.

6. Give peer pressure the boot

Remember: your body is your body and everyone is different! Don’t judge how much exercise you should be doing or how many calories you should eat based on someone else, as it is completely personal to you.

7. Get a personal trainer

Sometimes you need an added boost to your confidence and using a personal trainer is the best way to maximise your potential. Whatever you’re trying to achieve, a tailored fitness regime will give you that added belief.

Personal trainers will work you harder and faster than you could ever do alone, and they’re constantly teaching you about technique, nutrition and instilling body confidence.