Gut Health Mini Series: Part Two
In this mini series, I delve into several tips for gut health that are related to how and when you eat your food. Even if your diet isn’t 100% dialled in, these tips can help to alleviate gut symptoms and improve digestion.
In the first post of this mini series we talked about slowing down and chewing food adequately, which ensures that your digestive system has the best possible chance of digesting and absorbing the nutrients from your food.
The second tip in this mini series is: Drink. More. Water.
It sounds too simple. It’s not sexy or profound but it’s effective and there are so many of us that are under-hydrating our bodies.
Many clients I’ve worked with find it very difficult to drink more water; they forget, they don’t like the taste, they don’t feel thirsty or they believe that they are already drinking enough. But when they make hydration a priority, they’re incredibly surprised by how much better they feel in a short space of time.
Water makes up around 70% of our bodies, so it makes sense that hydrating adequately would help us feel energised and alert. We need water to help us flush out waste products in the form of urine and stools; in fact a solid but soft stool is made up of around 75% water. If you struggle with hard stools or constipation, it MAY be that you’re slightly dehydrated and increasing your fluid intake could help soften your stools and lubricate your digestive tract.
The recommendations in the UK, according to the Eat Well Guide, are that we consume between 6-8 glasses of water or water-based drinks per day, which includes tea and coffee. However, I feel we need to be drinking more than this and should actually be aiming for around 8-10 glasses a day and I do not feel we should include caffeinated drinks such as black tea or coffee, however herbal-based teas would count.
Helpful tips to increase your fluid intake:
Take a drink to bed and drink it first thing in the morning when you wake up
Have a glass of water before or alongside your morning tea/coffee
Ensure you take a refillable drinks bottle with you during the day
Make sure you have a drink of water with each meal
Flavour water with fresh lemon, cucumber, fruit or mint if you don’t like plain water
Track your water intake so you know exactly how much you’re drinking each day (setting a goal and aiming to achieve that can also be motivating)
Enjoy a herbal tea after or between meals
Swap fizzy or sugary drinks and juices with sparkling water
Set reminders on your phone or in your home to help you remember to drink more
Increase hydrating foods such as watermelon, cucumber, salad vegetables and fruits which can also contribute to your hydration
Creating a new habit can be difficult at first, but when you start to feel the benefit, you will find it easier to stay consistent and feel motivated to keep going. Over time, your new habit will become second nature, leading to lasting positive changes in your life.