Tag: Stay Hydrated

Heart Research UK: Health tips on World Mental Health Day

WORLD MENTAL HEALTH DAY

Sunday 10th of October 2021 is World Mental Health Day. It is an international day for global mental health education and awareness.

Every week, one in six adults experiences a common mental health problem, such as anxiety or depression.

By keeping the body healthy we can also improve the mind, so here are a few tips to get you started:

Meditation


Try setting aside two minutes per day over this week to give meditating a go. Simply find a quiet place, sit in a comfortable position with good posture, concentrate on your breathing and pay attention to your wandering mind.

Stay Hydrated


If you are not adequately hydrated, you may find it difficult to think clearly and concentrate. Try to drink six to eight glasses/cups of fluid each day. Water is a cheap and healthy option. Tea, coffee and juices all count, but these may be high in sugar or caffeine.

Reduce Alcohol Intake
Alcohol acts as a depressant and can have a negative impact on your mental health as well increasing your risk of heart disease. Try cutting down on alcohol by swapping to drinks with a lower alcohol content or having a soft drink between alcoholic drinks.

Good Diet and Exercise Routine


Eating a healthy diet can have a positive impact on your mood. Changing dietary habits can be difficult, but small changes can make a big difference.

Try to plan healthy meals in advance and make sure you include five portions of fruit and veg every day. Being physical activity can reduce stress. Try to establish a realistic physical activity routine that fits in with your commitments.

Heart Research UK Healthy tip – Stay Hydrated

Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK

STAY HYDRATED

Staying hydrated throughout the day is really important for keeping your heart and circulatory system healthy. Dehydration makes the heart work harder and it can cause your blood pressure to drop. Being hydrated can also help with weight loss as thirst can quite often feel the same as hunger!

During hot weather, or physical activity, we lose water through sweating and this can lead to dehydration. Guidance says we should aim to drink between 6-8 cups of fluid every day.

Have a read of some of our tips below to help you stay hydrated.

How do I know if I am dehydrated?

When you become dehydrated, you may notice symptoms such as headaches, tiredness, irritability or difficulty concentrating. The easiest way to tell if you are dehydrated is the colour of your urine. If your urine is pale and clear then you’re hydrated. However, if your urine becomes more yellow, brown or dark in colour with a strong smell, this suggests you aren’t drinking enough.

I’m struggling to keep hydrated – what can I do?

Regular drinks of water throughout the day is the best way to keep hydrated. Water is always best, but if you don’t like water, or want to mix things up, fluids such as herbal teas and sugar-free squash are also good. You should avoid having too many drinks with added sugar and caffeine in them, such as sweet tea and coffee, energy drinks or sugary pop.

Keeping hydrated out and about

If you’re going out for the day, make sure you take a drink with you. You can also get water from foods. Fruit and vegetables tend to have a high water content, especially cucumber, watermelon, tomatoes, oranges and apples.

Try snacking on these foods rather than foods with a high fat and salt content, such as crisps or salted nuts, as these can make you feel thirsty.

You can find more healthy tips, recipes and advice at heartresearch.org.uk.