TIPS TO STAY HYDRATED DURING LONG WORK HOURS

In today’s QUA Nutrition Insider, we see "TIPS TO STAY HYDRATED DURING LONG WORK HOURS"

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The Story

Water is a crucial nutrient and staying hydrated is necessary for optimal daily functioning. Around 60 % of our body is water and it has multiple functions such as: it regulates body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly.

Amidst of back-to-back meeting, calls and conferences one might easily go without consuming any water. Those working a corporate setting spend extended periods indoors or in air-conditioned environments might not even have the feeling of thirst (which by the way is your body’s way of saying that you are dehydrated -so don’t wait for that).

Lack of adequate hydration can impair your productivity at work place as it affects the cognition, memory, mood, cause muscle cramping and at times you might find it difficult to concentrate.

Don’t worry, QUA Nutrition has got covered with some simple tips to keep you hydrated:

• Keep a water bottle handy: Always have a water bottle within reach at your workspace. This serves as a visual reminder to drink water regularly (prefer using stainless stell/ glass bottles over plastic ones).
• Set hydration goals: Aim to drink a certain amount of water by specific times throughout the day. For example, half a litre by mid-morning, another half-litre by lunch, etc.
• Use apps or reminders: There are several apps available that can remind you to drink water at regular intervals. Alternatively, you can set alarms on your phone or computer.
• Take breaks: Use breaks to drink water rather than waiting until you feel thirsty. Thirst is often a late indicator of dehydration.
• Opt for water-rich foods: Many fruits and vegetables have high water content, such as cucumber, watermelon, oranges, and celery. Snack on these throughout the day.
• Avoid sugary drinks: Beverages like soda and sweetened coffee drinks can actually contribute to dehydration. Stick to water as your primary hydration source.
• Drink herbal teas: Herbal teas count towards your fluid intake and can add variety to your hydration routine. Avoid excessive caffeine, which can have a diuretic effect.
• Use a straw: Some people find it easier to drink more water when using a straw, as it can help you consume more water more quickly.
• Monitor urine colour: Check the colour of your urine periodically; pale yellow or clear urine indicates good hydration, while dark yellow suggests you need more water.
• Consider electrolytes: If you're sweating heavily due to physical activity or a warm environment, consider adding electrolytes to your water to help maintain balance.
• Consider infused water: If plain water is too boring for you, you can always spice it up! Adding lemon juice/ slices, chia seeds, coriander seeds, cucumber slices of fruit slices such as watermelon, orange, kiwi, berries can add hint of flavour to the plain old water.

-Siddhi Patil, Specialist Nutritionist & Nutrigenomics Counsellor at QUA Nutrition Clinics

???? Meet Siddhi: Siddhi is a qualified nutritionist and a certified nutrigenomics counsellor. She holds a B.Sc .(Hons.) degree in Food, Nutrition and Dietetics from SNDT Women's University, Mumbai; and a Master’s degree in Nutrition and Dietetics from Symbiosis International University, Pune. She is experienced in gene-based diet counselling, and has a robust knowledge of intricacies between food, genes and environment.

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