Scottish firms had over 1.2 million overdue invoices on their books this winter, new research from insolvency and restructuring trade body R3 has revealed.
R3’s analysis of data provided by Creditsafe shows 1,231,703 invoices were overdue in Scotland over the winter months – with 416,856 in December 2022, 400,272 in January 2023 and 414,575 in February 2023.
Scotland saw the biggest month-on-month increase in late payments between January 2023 and February 2023 in the UK, with numbers rising by 3.6%, followed by the North West (2.7% rise), the North East (2.5%) and Yorkshire and Humberside (2.5%).
And more than 94,000 Scottish businesses (94,144) reported that they had overdue invoices on their books this winter – a figure which peaked last month at 32,074 firms, which was 3.7% higher than the January 2023 total of 30,939.
Richard Bathgate, Chair of insolvency and restructuring trade body R3 in Scotland, says: “Times are still tough for Scottish businesses as they battle rising costs and contend with cautious consumers.
“Both of these will have an effect on their cashflow levels and their ability to pay invoices on time, which might explain why Scottish firms had so many overdue invoices on their books this winter.
“Paying invoices late can be a sign of wider issues within the business, or that it’s financially distressed, and can have a negative knock-on effect on supply chains if the payment issues from one customer are passed on by the supplier to those they owe money to.”
Richard, who is Restructuring Partner at Johnston Carmichael in Aberdeen continues: “As a company director, keeping your business financially healthy should be a top priority, and you should be alert to any signs that issues may be arising.
“If your business is having problems paying invoices, staff or suppliers, or you’re worried about its finances, that’s the time to seek expert advice from a restructuring professional or licensed insolvency practitioner.
“If anyone knows how best to avoid an insolvency, it’s an insolvency practitioner. Seek early help and you will have more time and options open to you to take a considered decision about your next steps.”
An award-winning family-owned and run Scottish online butcher will soon be home to the UK’s largest dry aging station, after securing a £2 million funding package from HSBC UK.
John Gilmour Butchers is building a £10 million new butchery and retail facility in Wallyford, East Lothian, to meet growing demand.
The company, which supplies dry aged beef and lamb to well-known luxury restaurants, will use the funding to purchase land in Wallyford for its new 45,000 sq. ft. site.
The additional space will hold an office, retail shop and deli, as well as three Himalayan salt dry-aging chambers capable of maturing over 6,000 pieces of bone-in sirloin and ribeye. The dry-aging chambers are dehumidifying units which draw the moisture out of the meat to increase tenderness and flavour.
The expansion will see John Gilmour Butchers take on 40 new staff members, including new butchers and mechanical technicians. In addition, the company will set up a new apprenticeship scheme to encourage young butchers to join the industry.
Daniel Gilmour, Managing Director at John Gilmour Butchers, said: “Growth is always exciting, and thanks to this funding, we’ll be able to fully embrace it by increasing our facilities and workforce.
“This will enable us to not only take on new clients, but service our existing clients to an exceptionally high level. We’re also excited to explore our ambition to export our ‘Gilmour Black Gold range’ to international clients in the near future.
“HSBC UK has been with us every step of the way and the bank’s new online customer support service has played a huge part in this. The team is always on call to assist and they share our vision.”
Coenraad Horn, Relationship Director at HSBC UK, said:“With this funding package, we look forward to seeing the new factory and new business ventures come to fruition. It’s brilliant to see this third-generation family business continuing to flourish.”
John Gilmour Butchers’ deli style retail unit will sell a range of East Lothian products and produce.
The business was founded in 1946 by brothers William and John, and has grown from a small high street store into an online business to business institution, with a burgeoning trade in London. John Gilmour is a popular staple of Scottish industry and has been the winner of awards such as Scotch Product of the Year for their Black Gold range.
Dalkeith Country Park launches its Easter events and activity programme 1st – 16th April 2023
FREE PICTURE: Dalkeith Country Park Easter Fun Activities Launch, Tue 21/03/2023:
Getting egg-cited for Dalkeith Country Park’s Easter programme of events – Dalkeith Country Park launches its Easter events and activity programme 1 to 16 April 2023:
Dalkeith Country Park’s Easter programme has launched with a huge variety of family events and activities. Including egg hunting, craft workshops, Fort Douglas (playwark) adventures, Bunny Fun Runs and the very first Dalkeith Country Park Duck Race along the River Esk.
Pictured chasing the Dalkeith Country Park Easter bunny are (from left) Juliette Thomson (aged seven and from North Berwick), Phoebe Watkins (aged seven), Sadie Watkins (aged four), Alexandra Thomson (aged 11) and Elijah Mitchell (aged nine). (all children pictured with parental permission).
More information in accompanying Press Release, visit www.dalkeithcountrypark.co.uk or from: Amy Redmond, Content & PR Executive, Dalkeith Country Park – 07920 839 344 – aredmond@dalkeithcountrypark.co.uk
Photography for Dalkeith Country Park from: Colin Hattersley Photography – www.colinhattersley.com – cphattersley@gmail.com – 07974 957 388.
Dalkeith Country Park’s Easter programme has officially launched with a huge variety of family events & activities. Create the ultimate Easter holiday day-out filled with egg hunting, craft workshops, Fort Douglas adventures, Bunny Fun Runs and the very first Dalkeith Country Park Duck Race.
The programme launches with the amazing Duck Race along the River Esk, kicking off the Easter holidays. Families can then head out on the Golden Egg Hunt and search The Park for prize winning eggs, or bounce on over to Fort Douglas adventure playground. Finish off the Easter extravaganza hopping off all those chocolate eggs along the 1k or 5k Bunny Fun Run.
The Fort Douglas adventure park hosts an Easter activity area. Little adventurers are invited to hop on in and take part in the scavenger hunt, down slides, along wobbly bridges and flying down zip lines to collect a chocolatey prize. Once the hunt is done, join the bunny helpers to get creative and decorate eggs to hang on the Fort Douglas Easter tree. Children should keep eyes and ears open for an extra special guest who may just hop on in to say hello.
FREE PICTURE: Dalkeith Country Park Easter Fun Activities Launch, Tue 21/03/2023:
Getting egg-cited for Dalkeith Country Park’s Easter programme of events – Dalkeith Country Park launches its Easter events and activity programme 1 to 16 April 2023:
Dalkeith Country Park’s Easter programme has launched with a huge variety of family events and activities. Including egg hunting, craft workshops, Fort Douglas (playwark) adventures, Bunny Fun Runs and the very first Dalkeith Country Park Duck Race along the River Esk.
Pictured with the Dalkeith Country Park Easter bunny are Sadie Watkins (aged four) with Elijah Mitchell (aged nine). (children pictured with parental permission).
More information in accompanying Press Release, visit www.dalkeithcountrypark.co.uk or from: Amy Redmond, Content & PR Executive, Dalkeith Country Park – 07920 839 344 – aredmond@dalkeithcountrypark.co.uk
Photography for Dalkeith Country Park from: Colin Hattersley Photography – www.colinhattersley.com – cphattersley@gmail.com – 07974 957 388.
And that’s not all! Restoration Yard will play host to an abundance of workshops for both adults and children. Adults can try their hand at the art of decoupage, creating a beautiful set of six hanging decorations or their very own unique plant pot. Scotts Apothecary are running a Spring Candle Making workshop, producing bespoke hand-poured candles that pack a blissful punch.
Easter workshops for little ones include Spring Storytelling, Easter Cookie Decorating and Easter Craft Workshops. Parents can indulge in some well-deserved ‘me-time’ in The Kitchen or The Store, while little ones enjoy the workshops.
Dalkeith Country Park’s Easter programme begins on Saturday 01 April with events, activities and workshops running throughout the Easter holidays until Sunday 16 April.
FREE PICTURE: Dalkeith Country Park Easter Fun Activities Launch, Tue 21/03/2023:
Getting egg-cited for Dalkeith Country Park’s Easter programme of events – Dalkeith Country Park launches its Easter events and activity programme 1 to 16 April 2023:
Dalkeith Country Park’s Easter programme has launched with a huge variety of family events and activities. Including egg hunting, craft workshops, Fort Douglas (playwark) adventures, Bunny Fun Runs and the very first Dalkeith Country Park Duck Race along the River Esk.
With the Dalkeith Country Park Easter bunny are (from left) Elijah Mitchell (aged nine), Sadie Watkins (aged four) and Alexandra Thomson (aged 11) (all children picxtured with parental permission).
More information in accompanying Press Release, visit www.dalkeithcountrypark.co.uk or from: Amy Redmond, Content & PR Executive, Dalkeith Country Park – 07920 839 344 – aredmond@dalkeithcountrypark.co.uk
Photography for Dalkeith Country Park from: Colin Hattersley Photography – www.colinhattersley.com – cphattersley@gmail.com – 07974 957 388.
Seeing a loved one’s face, watching the sunrise and watching a football game, all feature in Brit’s top 20 visual memory list
Nearly three in four (72%) Brits said they’d create a visual memory list of things they’d like to see if they found out that they were losing their sight
Every day 250 people in the UK start to lose their sight, equivalent to one person every six minutes
Over a third (37%) said that they’d want to travel and see as many countries as possible, however, the majority (87%) would miss seeing the little everyday things they enjoy such as reading a book
Charity Guide Dogs is raising awareness of the issue of sight loss and how the impact doesn’t prevent people from living a full, independent life
Seeing a loved one’s face is the number one thing people would most like to see if they were faced with losing their sight.
Viewing their favourite artwork, taking in wildlife during a nature walk and going to a festival, also feature in the top 20 things people would put on their ‘visual memory lists’, with almost three in four (72%) Brits revealing they would create a tick list of experiences to enjoy.
It comes as statistics show every day 250 people in the UK start to lose their sight: equivalent to one person every six minutes.
The new research, by charity Guide Dogs, showed that for three-fifths (60%) of Brits adventure and adrenaline are key – with two-thirds (66%) saying they’d want to see as many countries as possible, and take part in activities such as skydiving, scuba diving and white-water rafting (19%).
However, four in five Brits (81%) would prioritise creating memories with their family or friends to fondly remember. The majority (87%) would miss seeing the little everyday things the most if they were to experience sight loss.
Reflecting if they were to lose their sight, nearly half (46%) of Brits said they would feel isolated and 43% said they’d be worried about asking others for help and support, despite this a large 77% stated they’d be determined to live their life to the fullest.
In fact, four in five (80%) respondents* living with sight loss said they had continued to do and enjoy the things they love after experiencing sight loss. Laura Whitaker, 39-years-old from Manchester, has continued her passion for exercise, completing two marathons with her next goal being an ironman.
Brit’s top 20 visual memory list
Seeing a loved one’s face (50%)
Watching the sunset (45%)
Watching the sunrise (40%)
Seeing your partner or child’s smile (39%)
Taking in wildlife and nature during a walk (38%)
Travelling e.g., visiting other countries (37%)
Looking at flowers (32%)
Watching your favourite film (32%)
Reading your favourite book (26%)
Taking photographs (22%)
Seeing a musical/theatre show (21%)
Watching fireworks (20%)
Seeing a seventh wonder of the world (19%)
Playing with your dog (18%)
Watching a football game (17%)
Seeing a city skyline (17%)
Taking your dog for a walk (17%)
Climbing a mountain (14%)
Viewing your favourite artwork (13%)
Going to a festival (11%)
65-year-old guide dog owner Tiggi Trethowan from Somerset has limited eyesight left following a diagnosis of glaucoma. Charity Guide Dogs alongside SAS TV star Billy Billingham surprised Tiggi at Go Ape Bracknell, by giving her the chance to complete an experience from her visual memory list.
Billy supported Tiggi around the Treetop Challenge where she experienced canopy-high tree-to-tree crossings, free-fall Tarzan swings and epic zip-lining.
Guide dog owner Tiggi Trethowan explains: “I am obsessed with adventure and prior to my sight loss I was used to travelling the world as part of a busy job as a television producer. However, a very rare form of glaucoma meant I lost sight in my right eye within two weeks of diagnosis, and I currently have about 6% of my sight in my left eye.
“After a tough period, I was paired with a wonderful black Labrador guide dog Jackie and I’m now trying to make visual memories of places that matter to me before I lose my sight completely.
“Alongside a close friend (and guide) who travels with me, I’ve ticked off swimming with turtles in the Galapagos, visiting Antarctica to study humpback whales and have been able to revisit a beach in Cornwall where I have many childhood memories.
“Next, I want to try flying in a helicopter, even though I don’t know what I’ll be able to see. I’ll continue my adventures because I don’t want my sight loss to define me.”
Regardless of sight loss, those with visual impairments can still enjoy activities and have rich experiences, and these may even be deeper than those of sighted people.
For example, those with visual impairments may experience art they cannot fully see, through descriptions by a sighted person and guided hand movements in front of the pieces, to allow understanding of shapes and forms used.
Alex Pepper, Head of Accessibility from Guide Dogs said, “Research shows that one in five (20%) Brits will live with significant sight loss in their lifetime. While losing your sight can be daunting, it doesn’t mean your life is over – guide dog owners like Tiggi show that you can still live a happy, fulfilled life – whatever that may mean for you.
“Those with sight loss are still able to achieve their memory list items, whether it be running a marathon or reading a book, they might just do things a bit differently. Thanks to generous public donations, we’re able to continue to support those impacted by visual impairments to enable people with sight loss live their life independently.”
Guide Dogs provide a sighted guide service to support people with sight loss live the life they choose.
Find out more on how to become a Guide Dogs ‘My Sighted Guide’ volunteer at www.guidedogs.org.uk
Police have released images of 11 individuals they believe can assist with their enquiries into disorder at the Scottish League Cup final.
Officers are continuing to investigate disorder which occurred on the morning of Sunday, 26 February, 2023 outside Hampden Stadium.
Anyone who may recognise those shown in the images, or who has any information which may assist is asked to contact police by calling 101 and quoting incident number 0933 of Saturday, 26 February, 2023.
Alternatively, you can contact Crimestoppers on 0800 555 111, where anonymity can be maintained.
People are being asked to share their views on a new legal minimum number of school learning hours.
If approved by Parliament, councils will be required by law to provide the equivalent of 25 teaching hours per week in primaries and 27.5 hours per week in secondaries across the school year.
Education Secretary Shirley-Anne Somerville announced plans to introduce the measures last month to protect the school week and give parents greater certainty about the number of learning hours their children can expect to receive.
The consultation is open now and will run until June 13.
Ms Somerville said: “The school week is the backbone of our education provision and benefits all of Scotland’s children and young people. We have been clear that any changes to the school week must be based on educational benefit to pupils.
“Any measures that materially reduce the number of hours children spend learning in school could impact pupil attainment and wellbeing, and undermine our collective efforts to close the poverty-related attainment gap.
“This is an opportunity for parents, children and young people and everyone else with an interest to make their views known about the potential impact of this policy.”
Westminster’s Committee of Privileges has published written evidence submitted by Rt Hon Boris Johnson MP, ahead of hearing his oral evidence today (Wednesday).
The Committee initially received the written evidence from Mr Johnson on Monday afternoon at 2.32pm in unredacted form.
The evidence submitted had a number of errors and typos, and, a final corrected version was not submitted to the Privileges Committee until 8.02 am yesterday morning.
Redactions have been made in the published version to protect the identity of some witnesses, in consultation with Mr Johnson, particularly junior-ranking civil servants.
Mr Johnson’s written submission contains no new documentary evidence.
The Committee has set out its own views of its processes in reports published in July and September 2022. The Committee will consider carefully the further arguments made by Mr Johnson and respond to them in its final report.
Throughout this inquiry the Committee has received and followed the advice of its legal adviser, former Senior President of Tribunals and Lord Justice of Appeal Rt Hon Sir Ernest Ryder, as well as the impartial Clerks of the House. The Committee remains confident in the fairness of its processes and in its compliance at all times with the rules and practice of the House of Commons.
From the start of its inquiry the Committee has offered Mr Johnson the opportunity to provide written evidence. In its report published on 2 March 2023, the Committee set out a summary of principal issues to be raised with Mr Johnson in oral evidence, at his request, and at the same time disclosed to him all the evidence received by the Committee and the identities of all witnesses.
Mr Johnson has now provided written evidence, which can be read here.
Ahead of the oral evidence session on Wednesday, the Committee will be publishing, again by agreement with Mr Johnson, a “core bundle” of documents to which the Committee and Mr Johnson may refer in the course of the questioning.
These documents will be published on the Committee website at 9.00 am today.
The Committee of Privileges will hear oral evidence in public from Rt Hon Boris Johnson MP from 2pm today (Wednesday 22 March).
The session can be watched on Parliament TV here. There is no approximate end time for the session.
The 2023 UCI Cycling World Championships, alongside partners and key stakeholders, have signed up to the Equality, Diversity and Inclusion (EDI) Pledge to show a tangible commitment to creating an inclusive, diverse, and accessible world-class event in Glasgow and across Scotland between 3rd – 13th August 2023.
The Pledge will support the key principles of the Equality, Diversity, and Inclusion (EDI) Framework, using the platform of a global event as a catalyst for change, in addition to delivering an event that has inclusion at its core.
Under the Pledge, partners and key stakeholders have signed up to five key commitments:
Promoting inclusion through the power of the bike, improving wellbeing, and building a fairer, more inclusive society for all
Committing to the growth and sustainability of women and girls cycling in Scotland.
Remaining authentic to each of the 13 UCI Championships by embedding inclusivity and accessibility into event planning
Building partnerships, initiating conversations, and seeking out opportunities to activate programmes in support of EDI
Using the 2023 UCI Cycling World Championships to raise awareness about EDI.
The signatories of the Pledge are:
Union Cycliste Internationale (UCI)
Scottish Government
Glasgow Life
UK Sport
British Cycling
Scottish Cycling
Event delivery partners
Partners and key stakeholders of the 2023 UCI Cycling World Championships who sign the Pledge agree to abide by its five commitments.
By joining the Pledge, participants will be challenged to actively make a positive difference to the lives of others by harnessing the power of the bike to build a more inclusive Scotland. This entails building a foundation of trust and confidence with people at a local, national, and global level.
The EDI framework also ensures that those who are most vulnerable in society, impacted by stigma and discrimination and excluded from sport and public life are included in this narrative.
Attending the launch were two young people from Glasgow who embody the ambitions of the framework. Farrah Gillespie and Ryan Campbell are two 10-year-olds who discovered cycling through the inspiring work of local social initiative the Urban Fox Programme.
This initiative provides cycling opportunities, led rides and bike repair schemes to young people in areas of need. Both Farrah and Ryan have received donated bikes through their involvement with the Urban Fox Programme.
While the UCI Cycling World Championships remains at the core of everything that the event aims to deliver, the event also strives to act as a catalyst for change across Scotland through the power of the bike.
The power of the bike aims at being a tool to improve lives, wellbeing (physical and mental) as well as bringing a sense of freedom and connection to people in their everyday lives.
Equalities Minister Christina McKelvie, MSP, Scottish Government said:“Equality, diversity and inclusion are at the heart of everything we do within the Scottish Government. The 2023 UCI Cycling World Championships is an exciting opportunity for partners across Scotland to get involved and embed these ideals throughout this innovative event, which importantly includes Para Road and Track Cycling Championships.
“We want the Championships to inspire people from all backgrounds to help build a fairer, more active and healthier Scotland through the power of the bike. The Scottish Government is proud to be supporting the Championships and the Ride Together Pledge.”
Amina Lanaya, Director General, UCI said:“The beauty of our sport is its ability to unite populations regardless of their gender, religion, race or political beliefs. I am therefore delighted by this Ride Together Pledge.
“It will contribute to an accessible UCI Cycling World Championships where everyone feels welcome and will be encouraged to continue benefitting from the bike even after the event.
“Equality, diversity and inclusion are interwoven into the UCI’s policies and documents, and this Pledge is perfectly in line with our work to ensure everyone can enjoy the wonderful sport of cycling.”
Trudy Lindblade, Chief Executive Officer, 2023 UCI Cycling World Championships, said:“I would like to thank the UCI, our partners and key stakeholders who have joined us in signing up to our Equality, Diversity and Inclusion Ride Together Pledge.
“We are committed to making a difference through the power of the bike using the 2023 UCI Cycling World Championships as the platform to not only generate discussion but to enable us to ‘ride together’ to achieve long lasting change with the belief that the power of the bike can mean something to everyone, regardless of who you are.
“We will be using the Championships to amplify the benefits of cycling with a focus on a younger and more diverse audience with women, children and young people at the heart of our activity. It is our aim that everyone who attends the Championships enjoys it at all levels and most importantly feels welcomed and inspired to create their own power of the bike story”
Esther Britten, Head of Major Events at UK Sport, said:“The 2023 UCI Cycling World Championships are an excellent opportunity to harness the platform of major events to promote the importance of diversity and inclusion in sport and wider society. UK Sport backs the Ride Together Pledge and are committed to ensuring the major events we host are welcoming to all.
“Along the journey through our ‘Greatest Decade’, we are not only aspiring to unite the nation through extraordinary sporting moments, but also aim reflect the incredible diversity of communities across the UK.
“Our ambition to host world-class, accessible events would not be possible without the ongoing support from The National Lottery and we are truly grateful for their continued contribution to British sport.”
Danielle Every, British Cycling Acting CEO, said:“As we look ahead to this summer’s UCI Cycling World Championships in Glasgow and across Scotland, we’re proud to join others in signing the #RideTogether Pledge.
“As set out in our 2021 Our Ride diversity and inclusion strategy, we’re wholeheartedly committed to ensuring that our sport and events are inclusive and welcoming for all, and forming purposeful partnerships is a key pillar of this work.
“By bringing together more than 8,000 riders and many more fans from across the breadth of the cycling disciplines, and investing £8 million to benefit cycling facilities, the event is set to be a great example of the power of major sporting events to inspire communities and bring about real change.”
Bailie Annette Christie, Chair of Glasgow Life, said: “Our vision for Glasgow is to create a vibrant cycling city where cycling is accessible, safe and attractive to all, whether that be for leisure, transport, tourism or sport.
“Part of achieving that vision is to overcome barriers to participation and make cycling more appealing to people of all ages, backgrounds and abilities. That is why we have pledged to work with partners towards achieving the five commitments through our delivery of the UCI Cycling World Championships and beyond.
“We are already undertaking EDI projects such as our successful cycling participation programme for secondary school girls that takes groups of 10, many of whom have never learned to ride a bike, through an intensive 10-week programme of BMX, mountain and road biking and track sessions.
“Through this work we will continue to improve our policies, services and facilities to allow everyone fair and equal access to the breadth of events, projects and services that Glasgow Life provides.”
Nick Rennie, CEO at Scottish Cycling said:“We’re delighted to support the Pledge, which not only connects the partners of this event towards a common Equality, Diversity and Inclusion (EDI) goal, but provides us with an opportunity to highlight both the breadth and depth of our work that is contributing towards making cycling a sport for all.
“Our refreshed organisational strategy, which we’ll be launching in a few weeks’ time, reaffirms our commitment to provide targeted interventions to increase the number of women, girls and young people cycling, and ensure that EDI is a golden thread throughout everything we do.”
Debbie Dean, Project Manager at the Urban Fox Programme said:“Cycling provides so many benefits to the young people in Glasgow and across Scotland including physical and mental health.
“The Urban Fox Programme is delighted to support the 2023 UCI Cycling World Championships and the EDI framework that will support cycling, especially in areas of greatest need.”
The general sale for the first-of-its-kind cycling event is now open with tickets having a range of prices suitable for all fans’ budgets.
Tickets can be purchased for as little as £8 with ticket information to be found here:
Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK
Healthy Heart Tip: Hydration for a Healthy Heart
Nutrition and Hydration Week is an annual event that aims to educate and celebrate improvements in the provision of nutrition and hydration.
When thinking about heart health, we often think about nutrition and the impact this can have, but we can forget to consider how inadequate hydration levels can negatively impact our cardiac health.
This week’s Healthy Tip is all about hydration, and how it’s an essential component to our health and optimal functioning of our cardiovascular system.
Why is hydration important?
Water accounts for about 60% of our body weight, and every single cell in our body needs to be properly hydrated to work well.
Water performs many roles in the body, such as regulating body temperature through sweating, lubricating joints, and removing waste products via bowel movements and urination. If we don’t drink enough fluids the amount of blood circulating in our body decreases. When this happens the heart must beat faster and our blood pressure may be affected, which can increase our risk of a cardiac event.
Signs of dehydration
Dehydration occurs when we lose more fluids (through urination and sweating) than we replace with the fluids from the food and drinks we consume.
Symptoms of moderate dehydration include not urinating much throughout the day, dark yellow urine, muscle cramps, thirst and a dry mouth. If you are experiencing any of these symptoms often, it’s a good idea to increase your fluid intake.
Ways to drink more
Drinking water is the easiest and cheapest way to ensure you stay properly hydrated, but there are other drinks that count towards your liquid intake such as herbal teas, sugar-free juice and low-fat milk.
The NHS recommends drinking 6 to 8 cups or glasses of fluids every day, which is about 1.5 to 2 litres.
Fruits and vegetables also contain water, so increasing the amount you consume can improve your hydration levels. Some great options include cucumber, tomatoes, apples, watermelon and peaches.
For more tips on how to stay healthy, sign up for our weekly healthy tips at
