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A Simple Hydration Reminder

Over the past couple of weeks, I started experiencing regular headaches — which is unusual for me.

I hadn’t been unwell, my eyes had been tested, and nothing obvious stood out.

So I looked a little deeper.

The cause?

Dehydration.

I had increased my weekly class load, which meant more time teaching and more time moving. During classes, I naturally limit how much I drink — no one wants to feel like they’ve got water sloshing around while jumping and coaching.

But what I hadn’t adjusted was what happened after.

I wasn’t fully replenishing.

Alongside this, I’d added in sauna sessions for recovery, increasing fluid loss further. Add in menopausal night sweats and daily demands, and it became clear:

What I was losing, I wasn’t replacing.

I thought I was drinking enough — but I wasn’t drinking enough for my current output.

💡 The Takeaway

Hydration needs are not static. They change with:

• Activity levels

• Environment (heat, sauna, sweating)

• Lifestyle demands

If any of these increase, your fluid and electrolyte needs increase too.

What Changed

Once I became more intentional about: Rehydrating properly after classes; Replacing fluids lost through sweating; Being more consistent across the day:- The headaches resolved.

A Gentle Prompt

If you’ve been experiencing:

• Headaches

• Fatigue

• Brain fog

It may be worth asking a simple question: Am I actually hydrated for the life I’m currently living?

💧 Hydration

A Practical Guide to Supporting Your Health

Hydration is one of the most fundamental — yet often overlooked — pillars of health.

Even mild dehydration can affect energy levels, cognitive function, digestion, mood, and physical performance. Because the signs are often subtle, many people remain slightly under-hydrated without realising it.

Optimising fluid intake is a simple but powerful way to support overall wellbeing.

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Recognising the Signs of Dehydration

Dehydration does not always present as obvious thirst. In fact, thirst is often a late signal.

Common signs include persistent fatigue, headaches, reduced concentration, brain fog, and low mood. These symptoms are frequently attributed to stress or lack of sleep, yet hydration status plays a significant role.

Skin and tissue health can also be affected. Dry skin, dry mouth, and constipation may indicate insufficient fluid intake.

During exercise or daily activity, dehydration may contribute to dizziness on standing, muscle cramps, and an unusual sense of exhaustion or reduced performance.

Urine colour provides a simple and practical indicator. Pale straw colour generally reflects adequate hydration, while darker yellow suggests the need to increase fluid intake. It is best assessed from mid-morning onwards, as first morning urine is naturally more concentrated.

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How Much Fluid Do You Need?

A useful guideline is approximately 30–35 ml of fluid per kilogram of body weight per day, with additional intake required during increased demand.

This includes periods of exercise, warm environments, illness, or increased caffeine intake. For many active adults, this equates to around 2–3 litres daily.

However, hydration is not just about water alone.

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The Role of Electrolytes

Electrolytes are essential minerals that help regulate fluid balance, nerve signalling, and muscle function. The key electrolytes include sodium, potassium, magnesium, and calcium.

When you sweat, you lose both water and electrolytes — particularly sodium. Simply replacing fluids with plain water, especially after heavy sweating, may not fully restore balance and in some cases can further dilute electrolyte levels.

Supporting electrolyte intake can help: Improve hydration efficiency; Reduce muscle cramps; Support energy levels; Maintain blood pressure and nerve function

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Practical Ways to Support Electrolyte Balance

For most people, electrolytes can be supported through simple, everyday choices rather than relying on supplements.

Salt

A small pinch of quality sea salt added to water, particularly after sweating or first thing in the morning, can support fluid retention and hydration. This can be especially useful for active individuals or those who sweat heavily.

Potassium-rich foods

Potassium works alongside sodium to regulate fluid balance. Good sources include bananas, leafy greens, potatoes, avocados, and beans.

Coconut water

Naturally rich in potassium and containing small amounts of sodium, coconut water can be a useful option for light rehydration, particularly after exercise. It is best used as part of a balanced approach rather than a sole hydration source.

Magnesium

Magnesium supports muscle function and recovery. It is found in foods such as nuts, seeds, whole grains, and dark leafy vegetables.

For most individuals, a balanced diet alongside adequate fluid intake will meet electrolyte needs. More structured electrolyte strategies may be beneficial for those engaging in prolonged or high-intensity exercise, or in hot environments.

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Building Effective Hydration Habits

Consistency is more effective than volume. Drinking moderate amounts regularly throughout the day supports better absorption than consuming large quantities infrequently.

Beginning the day with water helps restore fluid balance after overnight losses. Continuing to drink steadily across the day, and adjusting intake based on activity level and environment, creates a stable foundation for sustained energy and focus.

Waiting until you feel very thirsty is not an ideal strategy, as this may indicate dehydration is already present.

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Hunger or Thirst?

The brain regulates both hunger and thirst in closely related centres, and the sensations can overlap.

Mild dehydration may present as cravings, frequent snacking, or feeling unsatisfied after meals. Before reaching for additional food, drinking a glass of water and reassessing after 10 minutes can help clarify the body’s true need.

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Choosing Your Fluids

In the UK, tap water is safe, strictly regulated, and appropriate for daily hydration.

Some individuals prefer filtered water to improve taste or reduce chlorine and limescale, particularly in hard water areas. Improved taste often encourages better consistency.

Bottled water offers convenience but is less cost-effective over time and contributes to environmental waste. A reusable bottle and structured routine generally provide a more sustainable approach.

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Final Considerations

Hydration underpins many aspects of health — including physical performance, digestion, cognitive clarity, and overall resilience.

Small, consistent adjustments in daily habits can have a meaningful impact on how you feel and function.

If hydration is an area that could be improved, begin simply: a glass of water on waking, and a conscious effort to drink regularly throughout the day.