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This week is Nutrition and Hydration Week 2020!

Published on: March 17, 2020

Our Warwickshire School Health and Wellbeing Service Healthy Lifestyles team share useful information on how good nutrition and hydration can improve your health and wellbeing, along with top tips to help you make healthier lifestyle choices.


Hydration

Staying hydrated is important as water makes up on average 60% of a man’s and 55% of a woman’s body. Water helps regulate body temperature, transport nutrients and remove waste. There are many health and wellbeing benefits to good hydration, it can:

  • Aid concentration
  • Maintain your immune system
  • Aid sleep
  • Keep energy levels high
  • Ensure the bodies’ vital organs are working correctly
  • Reduce headaches
  • Flush toxins out of the body
  • Make your skin clearer and fresher
  • Keep your joints supple
  • Aid weight loss
  • Control your body temperature

Facts on hydration you should know but probably didn’t

  • You can have thirst pains (just like hunger pains) – chronic joint pain, headaches and gastric pains can be caused by dehydration
  • If you’re tired, it could be dehydration – a 5% drop in hydration can cause a 25-30% drop in energy levels, as found by a study at Loughborough University
  • Allergies and asthma can be linked to dehydration
  • Urban water can upset our digestion – water in towns and cities is often chlorinated to remove toxins; however, chlorine can remove the micro organisms that help our digestive system
  • How much water do we need? It depends on a lot of factors but a good rule of thumb:

Your weight in pounds (14 lbs per stone) ÷ 2 = amount of water in ounces

For example:

126 lbs (9 stone) ÷ 2 = 73 ounces of water required (or just over 2 litres)

Our top tips for staying hydrated:

  • Drink eight glasses a day
  • Have a glass of water after every bathroom break
  • Carry a bottle of water with you
  • Drink a glass of water before every meal and snack
  • Always have a bottle of water with you when you exercise

Nutrition

Eating healthy food on a daily basis will help you feel more energised, maintain a healthy weight, and protect you from illness.

Our top tips for eating healthily:

  • Get up 10 minutes earlier to prepare a healthy breakfast
  • Aim for 5 fruit and vegetables everyday
  • Limit packaged and processed foods
  • Eat regular meals / snacks
  • Plan your weekly meals before you shop

Breakfast is a great way to start the day. We can get essential nutrients into our bodies from first thing in a morning and can help keep us full through to lunch. Take a look at some examples of some easy, healthy breakfast choices here.


Get in touch

If you’re in Warwickshire and have any questions about how to lead a healthier lifestyle, please contact us on 03300 245 204 or warwickshireschoolhealth@compass-uk.org. We’re here to help!

Are you aged 11-19 years old, go to school in Warwickshire, and would like advice and support on any concerns? Did you know you can contact a school nurse for free, anonymous advice using our ChatHealth text service? Text us on 07507 331 525.