Stay hydrated during the hot summer months
In these turbulent times, drinking enough can become a challenge as we are all a bit cut off from our usual rhythm. Drinking a glass of water is certainly not at the top of your to-do list, and it barely comes to mind when you're busy. It's unfortunate because staying hydrated should actually be among our (top) priorities. Would you like to know why?
Drinking water: why is it so healthy?
Water is all around us, but also inside of our bodies. Between 55 and 60% of our body mass is made up of water. Our brain is made up of 85% water and its functioning depends on a constant supply of water.
When your brain receives 2% bellow the required daily water volume, it loses its alertness, its concentration and begins to work much more slowly. It's not just your brain that needs a supply of fresh water. Your organs, muscles, skin and blood also benefit. In fact, when your blood loses more water than it absorbs, you are already getting dehydrated. And it's faster than you think.
As soon as you feel thirst, you already are in the first phase of dehydration. The immediately noticeable effects are:
- fatigue
- sloppy work
- confusion
- an explosive mood
- lacking short-term memory
In short, your productivity drops when you drink too little water.
How much water per day is sufficient?
How much exactly does it take for your brain to function optimally and your body to be healthy? Health authorities recommend 1.5 to 2 liters per day, or about 8 to 10 glasses of water. The exact amount you need depends on your gender and body type. But for the sake of convenience, let's keep the average at 9 glasses. And assuming that you consume ⅔ of your water needs during working hours, this comes down to a quick math:
⅔ x 9 glasses = 6 glasses / 8 hours = ¾ glass per hour
Three quarters of a glass per hour. About 3 glasses in the morning and 3 glasses in the afternoon at the office. It sounds simple, just get up once an hour and walk to the kitchen. However, we all know that in practice this does not happen often. This is why it is time to offer some practical advice.
Mineral water and its health benefits
According to WHO guidelines and current EU regulations, only water that has been bottled directly at the source and not been or only minimally treated can be called mineral water. Artificially enriching such water with anything else (except CO2) is strictly prohibited.
Mineral water can be an excellent source of calcium, magnesium, potassium and other minerals. Do you know the benefits?
- Calcium is essential for strong bones and teeth, to regenerate cells and for muscles to function normally.
- Magnesium contributes to normal muscle and nervous system function and helps combat fatigue and exhaustion.
- Potassium is needed by the body to regulate fluid balance, for cardiovascular health, strong bones and to control blood pressure.
- Silicon is important for internal organs to work properly, to improve hair and nail quality and growth, and to boost memory.
- Zinc is critical for your immunity system to function properly.
- Selenium’s antioxidant properties are great for your thyroid gland, heart and immune system.
- Sodium is one of the most important elements for your body, yet its intake should be monitored carefully because of side effects to the cardiovascular system.
Bottled or filtered water?
Filter kettles and water bottles equipped with a filter have become increasingly popular not only in homes, but also as a marvelous alternative to bottled water at work. Simply pour tap water into a Brita water filter or a filter-equipped bottle and let it flow through the filter, which traps impurities, chlorine, iron and other harmful substances. This makes the water taste better and is healthier for you.
Other advantages of filtered pitchers and bottles are the good price-performance ratio, their easy maintenance and, after you purchase one, only replacement filters need to be bought.
You can find a wide range of Brita pitchers and bottles with filters at our e-shop.
Isotonic drinks – a modern way to boost performance at work and sports
Isotonic drinks are most commonly associated with athletes, who see them as a way of enhancing performance or recovering afterwards. What makes them so beneficial is that they are able to hydrate the body and replenish energy thanks to their content of simple carbohydrates, nutrients and ions, i.e. minerals. This is why they are also useful for employees who do physically strenuous work.
What makes isotonic drinks so well suited to physical activity?
Chemically speaking, these are fluids that have a chemical concentration similar to human blood. As a result, the body will replace the fluids it loses during physical activity more quickly. The carbohydrates contained in isotonic beverages, in turn, help to replenish energy rapidly.
How to choose an isotonic drink?
- Taste. It is important that you actually like the taste of the drink. There are even drinks on the market with natural and real fruit juices and no added sugar.
- Digestibility. Added ingredients such as postbiotics, calcium and artificial flavours can place needless stress on the stomach. Our tip: Put them to the test! There are plenty of different types and flavours of isotonic drinks on the dietary supplement market. Simply choose the one that you like the taste of and that makes you feel good after drinking it.
- Performance. Consider the type of activity your staff do and select the make-up of your isotonic drinks on that basis. If they need energy, make sure the isotonic drink contains fast-digesting carbohydrates. If hydration is the aim, go for an isotonic drink with a higher electrolyte content.
Lyreco offers a range of flavoured drinks to replenish your employees’ energy and boost their performance. You can make your choice based on the taste, ingredients and employee preferences.
4 tips to quench your thirst
How to drive yourself to have more moments of hydration during your day, even if you are not very fond of it or if you have an incredibly busy day in front of you and you tend to forget?
These 4 practical tips can help you:
Super taste
Just make the water a little more flavourful by adding fruit or fresh mint. Lemon, lime or cucumber are highly recommended, but with the onset of summer, some frozen raspberries or strawberries can also be very refreshing.
At your fingertips
Place a large bottle or pitcher of water on your desk in the morning. Thus, you are more likely to fill and drink your glass regularly, even when you are busy. Is the bottle empty You then have a good excuse to get up and move.
What about coffee and tea?
Coffee and tea are said to drive moisture away from your body, dehydrate you, and have even more unwanted side effects. However, this is not true. Coffee and tea, like other drinks, hydrate your body. It should be noted that these drinks (especially coffee) contain caffeine, which in large quantities is harmful to health. But healthy adults can absorb about 400 milligrams of caffeine a day without experiencing any negative effects. This works out to around 4 cups of coffee a day. A few cups of coffee or unsweetened tea per day are therefore a part of a healthy diet, moreover bring a little variety in addition to the usual water.
Use an application
There are apps that let you know how much water you've been drinking, how much you have left to drink, what your overall stats look like, and remind you to drink a glass of water when you've been dry for too long. Waterlogged (Apple) and Water Your Body (Android) can be your new summer friends.
Smart Sport Tips: in summer
dehydration increases the risk of fatigue. Acclimation early in the summer is the answer. It’s important to adjust to the heat. Exercise outside for shorter periods, then increase the length of time you spend outdoors.
Smart Sport Tips: in winter
dehydration increases the risk of frostbite. Even if you're not thirsty, it is recommended to drink a glass of water especially before intense winter sports.
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