No matter your age, level of physical activity or state of overall health, staying hydrated is an incredibly important component of our health and well-being. Taking in plenty of water allows optimal performance of bodily functions, increased cognitive function, better skin, hair and nails, decreased likelihood of suffering from joint pain and much, much more.

So, how is it that according to recent studies, only 53% of adults in the UK are drinking enough water?

In this article, we will look at why hydration is fundamental to good physical and mental health, as well as surprising facts and benefits of drinking more water.

The Body and Water

Did you know that your body is approximately 60% water? Different organs have a different water content, with your heart and brain being about 73% water and even your bones being 31% water!

However, your body loses water throughout the day through normal functions such as sweating and urination. The average person loses between 2.5-3 litres of water per day. If this water is not replaced, then your organs may not be able to work properly, which leads to symptoms such as thirst, brain fog and fatigue.

In fact, even being slightly dehydrated can impair your cognitive function. Persistent dehydration over the long term can also compromise your kidney health and also put pressure on your heart.

WHAT WATER DOES FOR YOU

The question here should perhaps be ‘What doesn’t water do for you?’ The following should make you realise just how crucial adequate hydration is for all aspects of your life.

1. Cognitive function

Dehydration can impair cognitive functions like concentration, memory, and mood. Staying hydrated can help you think clearly and stay alert.

Brain cognitive function and water cardiac lauren

2. Kidney function

Your kidneys rely on water to filter waste and excess substances from the blood, which are then excreted as urine. Adequate water intake supports kidney function and helps prevent kidney stones.

3. Cushioning joints

Proper hydration helps keep your joints supple and lubricated – reducing the risk of joint pain and stiffness.

4. Clean mouth

Drinking water helps to clean your mouth and reduces the likelihood of dental issues such as tooth decay.

5. Nutrient and waste transport

Water is the medium through which nutrients are transported to cells and waste products are removed from the body. Without enough water, these processes can become less efficient.

6. Temperature regulation

Water helps regulate your body temperature through processes like sweating. When you’re active or very hot, you lose water through sweat. Adequate hydration helps keep your body cool. In the Cardiac Lauren classes, you are encouraged to drink throughout the session to remain as hydrated as you can be.

7. Digestion

Water is necessary for digestion and the absorption of nutrients. It helps break down food in the stomach and moves it through the digestive tract.

Hydration, digestion and gut health cardiac lauren

8. Skin health

Proper hydration can improve skin elasticity and health. Dehydrated skin can appear dry, flaky or wrinkled.

9. Weight management

Drinking water, especially before meals, can help control your appetite and reduce calorie intake. This can potentially aid in weight management efforts.

10. Detoxification

Water plays a role in flushing toxins and waste products out of your body through urine, sweat, and bowel movements.

Hydrated? How much should I drink?

The amount of water a person should drink can vary depending on various factors, including individual needs, activity levels, climate, and overall health. A good rule of thumb is to aim for 2 litres of water per day (more if you exercise and lose water through sweat).

Remember in the UK tap water is safe to drink. Read about the water cycle with Thames Water here.

Can I get water through other drinks?

Although you should avoid solely relying on other beverages to count towards your water intake, some drinks do contribute to keeping you hydrated.

Tea (particularly herbal teas) and coffee are largely made from water and, therefore have a hydrating effect. However, drinks that contain a lot of caffeine (for example, coffee) can lead to fluid loss as they are diuretics; this means that they can increase urine production, potentially leading to dehydration.

Any drink with a high sugar content should also be avoided or consumed only as an occasional treat, as sugar has a dehydrating effect. This includes fizzy drinks, fruit juices, smoothies, squash and (especially) alcohol. Diet drinks should also only be enjoyed in moderation; drinks with artificial sweeteners as such should not be used as a substitute for drinking water.

TIPS FOR INCREASING WATER INTAKE

Ensuring that you get enough water each day can take time and is often a process of building healthy habits. There are lots of small steps you can take to increasing water intake in your daily life; you can start small and gradually build up the following tips:

1. Set a goal

Set yourself a realistic and measurable goal to increase your water intake; for example, to drink a cup of water before your morning coffee, to drink water with every meal or to drink four 500ml (reusable) bottles of water each day.

2. Start each day with a cup of water

Starting the day by simply drinking a cup of water will rehydrate your body after sleep. It also sets the precedent for drinking water the rest of the day and is an easy habit to make stick.

Hydration morning glass of water cardiac lauren

3. Eat more water-rich foods

Many fruits and vegetables have high water content, such as watermelon, cucumber, and lettuce. Incorporate them into your diet to increase your water intake.

4. Watch out for sugar, alcohol and salty foods

Sugar can have a dehydrating effect, as will salty foods and alcohol especially. Make sure to minimise your consumption of all of these groups or – if having the occasional indulgence – make sure to drink plenty of water.

5. Look at your urine

Yes, you read that right! Keep an eye on the colour of your urine to assess your hydration levels throughout the day. It should be a pale yellow colour – the darker it is, the more dehydrated you are. Click here for the NHS urine colour chat to check yours.

6. Invest in a reusable bottle

By investing in a reusable bottle, you’ll not only be helping to protect the planet, but you’ll also be more likely to get the most out of your money and drink more water! Your new bottle will be a visual reminder for you to drink more throughout the day.

Hydration reusable water bottle cardiac lauren

7. Pay attention to your body’s signals

Try to listen to your body’s signals throughout the day, particularly when you are thirsty. Bear in mind that some people often feel ‘peckish’ when the body is slightly dehydrated. Rather than reaching for a snack, they should be drinking a glass of water.

Can I drink too much water?

Drinking an excessive amount of water can dilute the amount of sodium in your bloodstream, which is crucial for various functions in the body. In this way, yes, it is possible to drink too much water – but this is extremely rare.

Never force yourself to drink excessive amounts of water. Instead, listen to your body and aim for 2 litres of water on average per day.

Finding a trusted cardiac rehabilitation specialist with expertise in Phase 1-4 rehabilitation can be tough. You want someone who understands cardiac disease inside and out and can offer you sound, safe advice with sensitivity and reassurance.

Not only that, but many people are also looking for cardiac rehabilitation classes which are accessible to everyone, no matter their age or location.

So where can you find a cardiac rehabilitation specialist who ticks all of these boxes?

Right here.

What are a Cardiac Rehabilitation Specialist’s qualifications?

Bacpr revalidation certificate - 28 feb 23

Lauren Walker is a BACPR (British Association of Cardiovascular Prevention and Rehabilitation) qualified cardiac rehabilitation specialist with 18 years of experience under her belt.

BACPR is the Gold Standard in Cardiac Disease qualifications and must be re-validated every 3 years to keep up with modern practice and research (Lauren completed the most recent revalidation in March 2023 with a 97% pass rate).

Lauren’s knowledge includes, but is by no means limited to the anatomy and physiology of the heart and cardiovascular system; the complete cardiac rehabilitation process; medicine and risk stratification; emergency scenario training; and nutrition.

Not only is Lauren an experienced cardiac rehabilitation specialist, but she is also the founder of a successful online exercise community – Cardiac Lauren – where people with a history of various heart events can participate in safe and fun exercise classes from the convenience of their own home.

Cardiac Lauren brings together her extensive knowledge of cardiovascular health with her experience and love for sport and exercise. Lauren is no stranger to feel-good, high-energy exercise, as a level 4 exercise specialist, who has taught a mixture of circuit and aerobic style classes for many years.

Cardiac Lauren members can choose from a wide range of cardiac rehabilitation-targeted classes, to suit their confidence, ability and mood. Some of Lauren’s regulars don’t even have a history of a heart event – they just love Lauren’s friendly, energetic and inclusive style, and the chance to get a great workout in!

I love these videos. I find them extremely convenient because I can do them first thing in the morning and they set me up for the day without the hassle of going to a gym.

If it weren’t for Cardiac Lauren I wouldn’t get anywhere near 150 minutes of exercise a week. With them, I get well over. They have helped me get the habit of exercise and I’m sure that they play a big part in keeping me healthy at 66.

Although I haven’t had a cardiac event, I do have scoliosis and your videos complement the exercises that I’ve been given by the NHS.

I particularly appreciate your professionalism on how to exercise safely, especially the rate of perceived exertion. The videos I enjoy most are the ones with a mix of cardio, resistance and balance but I appreciate the variety of exercises that you offer and I do them all. And they are great value for money!

The fact that Lauren’s cardiac rehabilitation classes take place online also means that they are accessible to everyone, no matter where they live. Participants enjoy the convenience and security of exercising from the comfort of their own homes: no gym membership or expensive equipment is needed. In fact, the most you will need is a chair and milk cartons if you don’t own any lightweights.

Lesley Gall

Get to know Lauren a bit better by reading our short interview below, and hope to see you at the next online class!

Cardiac rehabilitation specialist cardiac lauren - balance on toes

How did you get into cardiac rehabilitation initially and become a cardiac rehabilitation specialist?

I was working as a gym instructor at my local gym and one day there were two older ladies struggling to set themselves up on the bikes. I went over, got them set up on a programme and stayed chatting whilst they exercised.

It turned out that they had not long completed their Phase 3 Cardiac Rehab programme and were just starting out in a Phase 4 gym-based class. At the end of the conversation, they persuaded me that I should speak to the person running the class and find out how I could qualify as I would be perfect in the role. The rest is history!

What is your favourite workout (or sport?)

Dancing is my main love. I started when I was 2 ½ and stopped doing ballet, tap and modern at 18 when I went to university. Since then I taught Line Dancing for 17 years, as well as Salsa and Rock ‘n’ Roll Jive. I miss dancing 3-4 times a week but I know one day I will get back to it.

I do enjoy walking, and I walk at a ‘scamper’ speed – around 4mph – and I enjoy cycling to work.

What is your favourite Cardiac Lauren ‘theme’?

I really enjoy the non-stop format as I love the challenge of making one exercise merge into the next. The other reason I like this theme is because it doesn’t involve any weights as my upper body is weak and I struggle to do many of the arm exercises!

Are there any fun facts about yourself that you’d like to share?

I like to do jigsaw puzzles and I challenge myself to do them without looking at the picture! This is why the Wasgij ones are perfect as the picture on the front of the box is not the picture in the puzzle.

What advice would you share with someone who is navigating the cardiac rehabilitation world?

Listen to your body and give yourself time. This doesn’t just relate to exercise, but to the other changes people may have to make to their lifestyles.

Allow your body to heal, allow your mind to recover from your heart event, work out a plan and strategy of how you are going to move forward and allow yourself to fail sometimes.

Remember to ask for help when you need the support to get back on track and have that fry-up every now and then as it will make you feel good!

Do you use music in your classes? What’s your favourite workout song?

Body conditioning 4_ disco fusion - pure energy go

Yes, music is very important when exercising as it helps encourage us all, plus it can sometimes make it easier to exercise when you are singing along to the tunes.

Sadly the UK music licences do not allow us to play the 50s, 60s, Motown and 70s music online that I can play in my face-to-face classes, but there are some good disco, salsa, 80s and Afro beats tunes that I can play.

I was brought up listening to Captial Gold on the radio so I love all the 60s tunes, and I learnt all the 50s tunes when I taught Rock ‘n’ Roll Jive so they are my favourite. For the online music, there is a Salsa track that has a wonderful beat and feel to it and I love hearing it.

I’m a ‘technophobe’ and am afraid that I won’t be able to navigate online classes – can I still attend your classes?

As long as you can sign into the members area of the website everything is easy to find. You can even stay logged in so you do not have to remember your password each time you want to do a class.

You can find the most recent classes under the main title Class Timetable, plus there are options for all the different themes of classes on the right-hand side so you can go straight to the section you want.

Can people in Phases 1-3 get involved in your classes?

Cardiac Lauren is for Phase 4 onwards, so come and join us when you have been discharged from Phase 3, or if you have been told you are at risk of a heart event. Signup here.

If you are still in Phase 3, I have some specialist exercise videos you can access on my website and participate in alongside the face-to-face classes that your NHS team provide.

If you are in Phase 1 or 2 then I encourage you to just start walking on a daily basis, aiming to achieve 30 minutes of continuous walking after 4-6 weeks from your procedure. Being active daily at home is sufficient exercise for these Phases.

The importance of staying hydrated