Summer is here and while we all may be rejoicing at getting to crack open our summer wardrobe and enjoy the heat, there’s one thing most of us are forgetting… to stay hydrated.

Water is important. 60% of the human body is made up of water and dehydration can lead to us feeling tired, cause headaches and give us bad skin.

Experts recommend drinking a minimum of two litres of water per day but in hot weather and when we’re exercising, this becomes even more important as we sweat more and so it become essential for us to replace the fluids lost.

‘But water is boring!’

‘I’ll need the loo every five minutes!’

‘I don’t know how to drink that much water!’

We know staying on top of hydration is hard and so here’s some simple tips to help you increase your water intake and in turn, increase your performance and boost your mood. 

1. Start the day right

            Most of us sleep for around six to eight hours but this is a long time to go without drinking any water meaning many of us wake up feeling dehydrated. The problem is, most of us head straight to the coffee machine! We get it, we need a coffee to function too, but coffee can actually cause further dehydration. Drink a glass of water first thing instead – it’s a quick way to rehydrate and means that coffee will taste even better.

2. Buy a reusable bottle

            Not only will you be helping to save the planet, you’ll also have the perfect excuse to drink more water. There are thousands of different bottles on the market from stainless steel ones that will keep your water ice cold all day to two litre jugs and bottles with time markings to help you stay on track. Having a bottle will mean you can take your water with you wherever you go. Many places now have water dispensers – including us – where you can refill your bottle for free.

3. Make it tasty

            Drinking two litres of water might be easier if it tasted nice – right? After all, many of us find water bland but it doesn’t have to be. Try adding chopped lemon or cucumber to add a little kick of flavour to your water and make it just that little bit less boring. 

4. Sip, sip, sip

            Have water with you wherever you go. At work on your desk, in the car, in your bag… and sip steadily away over the course of the day. You’ll have got through those two litres in no time. 

5. Track it

            With busy lives it’s easy to forget to stop and take a drink – but luckily that’s where your smartphone can come in. There’s a wealth of apps that will allow you to track your water intake, offering incentives and will remind you to take a drink. And best of all, the apps can be fun. We love Plant Nanny – an app that will allow you to grow a cartoon plant – log your water and he’ll grow but forget and he’ll wilt away. 

So, if you want to improve how you feel, get that optimum performance in the gym and stay hydrated don’t forget – water is your friend – and after all, it’s way cheaper than a trip to Starbucks for that double shot Americano.