15% off £30 OR 20% off £35

Code:PICKME
 

15% off £30 OR 20% off £35

Code:PICKME

🏷️ Buy 1 Get 1 Free☀️ Summer ShopOffersOffers HubBuy one get one 1/2 priceSave up to 1/2 PriceBuy 1 Get 1 Free25% off Online Only OfferOutletFree gift with purchase1/2 Price2 for £50Short DatedVitamins & SupplementsVitamins & Supplements HubVitamins & Supplements Shop AllCBDShop all CBDCBD OilCBD CapsulesCBD SprayCBD GummiesCollagen & SilicaHair, Skin & NailsShop all Hair, Skin & NailsHair GrowthFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGinkgo BilobaGlucosamineGlucomannanSeaweed, Kelps and Aquaceuticals5 HTPSaw palmettoCharcoalWomen's HealthShop all Women's HealthMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthConditionShop all ConditionWater RetentionAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthPain ReliefCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionHerbal & Licensed RemediesShop all Herbal & Licensed RemediesValerianSt John's WortRescue RemedyAgnus CastusAshwagandhaEchinaceaMilk ThistleDevil's ClawGinseng & GuaranaBlack CohoshHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyTissue SaltsFlower RemediesHomeopathic RemediesAt-Home TestsVegan Vitamins & SupplementsBuy one get one 1/2 priceBuy 1 Get 1 FreeSave up to 1/2 PriceHolland & BarrettVitabioticsSolgarWeledaNew NordicBioglanBetterYouNatures AidGrass & Co.Nature's WayDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkFood & Drink HubFood & Drink Shop AllVegan FoodHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyJams & ChutneysNut ButtersSpreadsPateTeas, Coffee & Hot BeveragesShop all Teas, Coffee & Hot BeveragesCoffee & Coffee SubstitutesMushroom DrinksTeasSuperfood TeasMatcha & Green TeaSleep & Relaxation TeaDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsNutsDried FruitSeedsMixesSuperfoodsShop all SuperfoodsSuperfood PowdersMaca PowderGoji BerriesBaobabMoringa PowderFlaxseedSpirulinaChia SeedsSnacksShop all SnacksProtein BarsLow Calorie SnacksChocolate, Cakes & BiscuitsSavoury SnacksSweet SnacksSnack BarsCrisps & ChipsFlapjacksPopcornFood CupboardShop all Food CupboardHoney, Jams & SpreadsBreakfast CerealsSuperfoodsApple Cider VinegarCondiments & SaucesTinned FoodsRice, Pasta, Pulses & GrainsBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsDrinks & JuicesShop all Drinks & JuicesKombuchaNatural Energy DrinksJuicesSoft DrinksWaterAlcohol Free DrinksCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesSoya & Meat AlternativeSoup & Ready MealsRice, Pasta, Pulses & GrainsHerbs, Spices & SeasoningGravy & StockHome BakingShop all Home BakingBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy AlternativesShop all Dairy AlternativesOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksNutritionally Complete FoodBuy one get one 1/2 priceSave up to 1/2 Price25% off Online Only OfferHolland & BarrettNaturyaHeath & HeatherPukkaGrenadeMeridianTwiningsBionaNakdHuelGluten FreeDairy FreeEgg FreeWheat FreeMilk FreeMustard FreeCelery FreeFish FreeSulphites FreeCrustaceans FreeNew inSports NutritionSports Nutrition HubSports Nutrition Shop AllProteinShop all ProteinClear ProteinWhey ProteinMass GainersVegan ProteinDiet ProteinCaseinSports SupplementsShop all Sports SupplementsTestosteroneSports CollagenBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsEnergy DrinksProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutAmino Energy DrinksAmino Energy PowdersIntra WorkoutKetoPost WorkoutAmino AcidsShop all Amino AcidsAmino Energy PowdersAmino Energy DrinksBCAAL-LysineGlutamineCarnitineArginineCreatineShop all CreatineCreatine PowderCreatine CapsulesRehydrationShop all RehydrationElectrolytesEnergy GelsVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness EquipmentFitness GoalShop all Fitness GoalRecoveryMuscle & StrengthLean MuscleEnergy & EnduranceDiet & Weight LossSave up to 1/2 PriceBuy one get one 1/2 price2 for £50Optimum NutritionPE NutritionUSNApplied NutritionGrenadePhDSiSFoodspringHuelYfoodDairy FreeGluten FreeSugar FreeSoya FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeNew inBeautyBeauty HubNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareSkin AilmentsSkin OilsCBD BeautyHair Skin & NailsWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsFeminine CareIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesElectrical WellnessSexual WellnessSave up to 1/2 PriceBuy 1 Get 1 FreeBuy one get one 1/2 priceDr OrganicFaith in NatureWeledaNaturtintTisserandSukinMiaromaQ+AEthiqueSo EcoAlcohol FreeParfum FreeParaben FreeSLS FreePalm Oil FreeGluten FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeNew inCBDWeight ManagementWeight Management HubWeight Management Shop AllFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsSlimming TabletsShakes & Weight Management ShotsShop all Shakes & Weight Management ShotsMeal Replacement ShakesDiet ProteinDiet Food & DrinkShop all Diet Food & DrinkDiet FoodLow Calorie SnacksSlimming TeaExercise SupportShop all Exercise SupportFitness EquipmentMeal Replacement ShakesDiet ProteinProtein BarsSave up to 1/2 PriceBuy one get one 1/2 price2 for £50Optimum NutritionGrenadeHolland & BarrettUSNPhDPulsinEat WaterNatures AidNew NordicSlimExpertDairy FreeSugar FreeGluten FreeWheat FreeNew inVeganHealth & WellnessShop all Health & WellnessJoints Bones & MusclesGut HealthHair Skin & NailsStress AnxietySleep & RelaxationBuy one get one 1/2 priceBuy 1 Get 1 FreeSave up to 1/2 PriceHolland & BarrettWeledaVitabioticsDr OrganicSolgarNaturtintOptimum NutritionNew NordicHeath & HeatherBioglanDairy FreeGluten FreeParaben FreeSLS FreeAlcohol FreeParfum FreeSugar FreeWheat FreeSoya FreeEgg FreeNew inShop for your WellnessWomen's HealthMenstrual HealthMenopauseSkincareJoints, Bones & MusclesGut HealthHair, Skin & NailsImmunitySleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartEnergyLow Mood & DepressionConcentration & AlertnessEye HealthSexual HealthLearn about WellnessWomen's HealthPeriods & Cycle HealthMenopauseJoints, Bones & MusclesImmunityGut HealthFood & DietSports & FitnessSleep & RelaxationHair Skin & NailsAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast

The importance of hydration

hydration
Hydration is essential for keeping our body's happy, but why is it so important? And what benefits can it offer us? Find out everything you need to know here.

We all know that we should be drinking plenty of water every day, but what is the science behind it? That’s what we’re here to discuss. We’ll explore the importance of staying hydrated when exercising, but also what it does for your body on a day-to-day basis. Discover the lowdown on hydration and its benefits, right here.  

Skip to: Why is it important to stay hydrated? | Benefits of staying hydrated | 7 signs of dehydration | How to be your most hydrated self | The final say

Why is it important to stay hydrated?

Did you know that water makes up a whopping two thirds of our body? Therefore, it’s essential that we drink enough fluid to keep a healthy balance and avoid dehydration. But why is this so important? Maintaining a good level of hydration helps to prevent1:

  • Urinary tract infections (UTIs) 

  • Headaches 

  • Constipation 

  • Dizziness that can lead to falls 

  • Confusion 

  • Kidney stones 

  • Pressure ulcers/skin conditions 

  • Poor health 

But that’s not all. Drinking the right amount of water each day (6-8 cups) allows our body to regulate its temperature, keep our joints lubricated, prevent infections, provide our cells with nutrients and support the proper functioning of our organs.

Why do we need to be hydrated when exercising?

Why do we need to be hydrated when exercising?

Essentially, drinking enough fluids allows our bodies to function properly. And when do we put our bodily functions to the test? During exercise! Staying hydrated when working out is super important as being dehydrated makes it harder for our body to regulate heat, which then causes our body temperature and heart rate to rise. This ultimately makes us feel more tired when we need to feel energised.2

But that’s not all. Dehydration also impacts your motor control, decision making and concentration, which may then change how good you feel and how well you perform during exercise.3

Benefits of staying hydrated

Now you know why keeping hydrated is so important, you might be wondering if it offers any specific benefits… well it does! Having enough water in our body is essential for many important processes to take place, but we’ll take a closer look at some of the key benefits below: 

Gut 

If you’re already in the know about health and wellness, you’ve probably heard a lot of discourse on gut health. Keeping our gut happy is important for our overall wealth, but what role does hydration have to play? Some studies have shown that frequent water drinks can have a higher microbiota diversity, although where the water comes from does have an impact too.4

In addition to this, drinking plenty of water may also be able to help those with constipation, as studies suggest a link between low water consumption and issues with constipation.5

Joints, bones and muscles  

We should be looking after our joints, bones and muscles all through our life, but does hydration actually have an impact? It does indeed. Drinking enough fluids, like water, helps to keep your synovial fluid topped up in your joints, which helps them to function by being appropriately lubricated.6

What’s more, water may also be important for maintaining muscle health – particularly as we age. One scientific review from 2019 explored this connection, concluded that after reviewing several studies, cell dehydration seems to have a strong impact on muscle health.7

Skin 

Another potential benefit of being properly hydrated is that it may help your skin. Multiple studies have researched the link between the two, with one study from 2018 finding that drinking more water helped to reduce the appearance of dryness and roughness.8 Also, a different study from 2015 concluded that an increased water intake might have a positive impact on skin health, particularly in those who generally drink a minimal amount of water.9 

Mood  

Did you know that your mood may also be affected by your hydration levels? One study in young women reported that losing 1.4% of fluid after exercising impaired both their mood and concentration.10 

These researchers conducted a similar study in young men found that a 1.6% loss of fluid was detrimental to their working memory and it appeared to increase anxiety and fatigue.

7 signs of dehydration

7 signs of dehydration

Want to avoid being dehydrated? That’s a good idea. Here’s some of the most common signs and symptoms you should look out for11:

1. Increased thirst 

2. Dark coloured urine  

3. Dizziness or light-headedness 

4. Headache  

5. Tiredness 

6. Dry mouth, lips and eyes 

7. Passing small amounts of urine infrequently (less than three or four times a day) 

If your symptoms continue despite drinking fluids, or if you suspect that your baby or toddler is dehydrated – see your GP. 

How to be your most hydrated self

We’ve gone through the importance and benefits of hydration and the signs of dehydration… so what can you do to boost your hydration levels? Here’s how to be your most hydrated self: 

  • Drink 6-8 cups a day – the number one way to be hydrated is to drink enough fluid, pretty easy right? The NHS recommend that you drink 6-8 cups per day, but also highlight that water is a healthy and cheap option12
  • Use electrolytes – these are minerals that conduct electricity when dissolved in water. They’re crucial for managing your fluid balance, regulating blood pressure, supporting your muscles and your blood acidity.13 In particular, electrolytes may be beneficial for people partaking in sports where they lose a lot of sweat.14
  • Set reminders – if you’re someone who often forgets to hydrate themselves, then it might be worth setting reminders on your computer or phone so that you can stay on top of your water intake.  
  • Eat foods with high water contents – struggle to hit the recommended water intake? Opting for foods with high levels of water, like watermelon, cucumber, lettuce and tomatoes might help you on the road to hydration.15
The final say

Good hydration is vital for maintaining our health and allowing our bodies to perform at their best, so remember to keep sipping on fluids throughout each day and aim for around 6-8 cups. 

Sources

1. https://www.nhsinform.scot/campaigns/hydration 

2. https://www.hsph.harvard.edu/news/hsph-in-the-news/the-importance-of-hydration/  

3. https://healthcare.utah.edu/healthfeed/2017/03/tough-workouts-you-could-be-dehydrated 

4. https://healthcare.utah.edu/healthfeed/2017/03/tough-workouts-you-could-be-dehydrated

5. https://pubmed.ncbi.nlm.nih.gov/34642755/

6. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325863

7. https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/best-drinks-for-arthritis

8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723611/ 

9. https://pubmed.ncbi.nlm.nih.gov/29392767/

10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4529263/ 

11. https://academic.oup.com/jn/article/142/2/382/4743487 

12. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/mild-dehydration-impairs-cognitive-performance-and-mood-of-men/3388AB36B8DF73E844C9AD19271A75BF  

13. https://www.nhsinform.scot/illnesses-and-conditions/nutritional/dehydration#symptoms-of-dehydration 

14. https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition/ 

15. https://medlineplus.gov/ency/article/002350.htm

16. https://www.ncbi.nlm.nih.gov/pubmed/26920240

17. https://cicoa.org/10-hydrating-fruits-and-vegetables/ 

 

Related Articles

  • Visa
  • MasterCard
  • PayPal
  • AmericanExpress
  • ApplePay
  • ClearPay
  • AliPay
  • Instagram
  • Pinterest
  • Facebook
  • Twitter
Copyright © Holland & Barrett Retail Limited, 2024. All rights reserved. hollandandbarrett.com is a trading name of Holland & Barrett Retail Limited,. Registered office: Samuel Ryder House, Barling Way, Nuneaton, Warwickshire CV10 7RH. Registered in England: company no. 2758955. Registered VAT no. 211727395.