We are now into Week 4 of the Pedometer Challenge and those steps are really adding up – let’s keep the momentum going!

With that in mind, let’s think about one of our Health Essentials – Stay Active, Hydrated and Eat Well.  If you are looking after yourself and keeping fit and healthy you give yourself the best chance of being alert and aware of potential hazards at work and home.

The World Health Organisation recommends we do 30 minutes of moderate exercise at least five days a week.

(This image can be downloaded from the UK News website to display on your notice board).

Drink Plenty of Water

It is vital that we stay hydrated and drink plenty of water. Your body needs water for a wide variety of reasons including transportation of nutrients around the body and for waste products carried out of the body in the form of urine. It also allows organs to function, regulates body temperature, aids digestion and helps our muscles to contract and relax. Being well hydrated will help concentration levels, performance and general wellbeing.

Because your body loses water through breathing, sweating, and digestion it’s important to rehydrate by drinking fluids and eating foods that contain water.

How to Improve Hydration

Our bodies can’t store extra water so try to drink regularly throughout the day to stay hydrated.

• Give your digestive system a boost in the morning with a cup of hot water and a squeeze of lemon.
• Create a daily routine i.e. drink a glass after breakfast, one before lunch etc.
• Drink water instead of caffeine and alcohol.
• Have water constantly available throughout the day. Keep a water bottle on your desk to top up your glass and carry a bottle of water with you.
• If you are cold, drink warm water or herbal teas instead of coffee or tea which can dehydrate you.
• Eat plenty of fruit and veg as they have high water content and contribute to your daily intake.
• Keep a daily record of how many glasses of water you drink per day. Try to reach 8 glasses.

Eat Well – A Healthy Well Balanced Diet!

There is lots of great guidance and ideas out there including Apps you can download developed by the NHS – which have some great well balanced recipes too!

https://www.nhs.uk/change4life-beta/be-food-smart#R1rysbzoj1VMC7B7.97

Also see the Eatwell Guide and Eatwell Plate from Public Health England.

https://www.gov.uk/government/publications/the-eatwell-guide