Water
Our bodies need about 1.2 litres (6 to 8 glasses) of fluid every day to stop us getting
dehydrated. As your body works it produces waste products and some of these are
toxic. The body gets rid of these toxins through the kidneys in urine, and urine is
mainly made up of water. We also lose water through evaporation when we breathe
and sweat. To stay healthy, you need to replace the fluids you use.
The common signs of dehydration are:
Feeling thirsty.
Dark coloured urine and not passing much when you go to the toilet.
Headaches
Confusion and irritability
Lack of concentration.
Water is a good choice for quenching your thirst between meals. It is calorie free and
contains no sugar! If you don’t like the taste of plain water try adding a slice of lemon
or lime for flavour. We also get some fluid from the food we eat.
Caffeine
Most people love their cup of tea or coffee and there's some evidence that some
chemicals in tea may be beneficial for the heart. But remember caffeine is a
stimulant and if you consume too much caffeine it can cause:
Restlessness
Anxiety
Irritability
Sleeplessness
Headaches
Stomach problems
Can act as a mild diuretic.
Tea and coffee contain compounds called polyphenois, which bind with iron making
it harder for our bodies to absorb it. So avoid drinking tea or coffee with meals or
within 30 minutes after a meal.
How to curb your caffeine intake
Gradually reduce the amount of caffeine you consume e.g. drink one less cup per
day or drink a smaller cup of coffee/tea each day. This will help your body to get
used to the lower levels of caffeine and thereby lessen the withdrawal effects.
Try replacing caffeinated, tea, coffee and colas with decaffeinated beverages or
herbal teas.
When preparing tea, brew for less time.
If you use caffeine to stay awake, the best way to break the cycle is to limit your
caffeine and to add more hours of quality sleep to your day. Avoid caffeinated
beverages 8 hours before your desired bedtime. Your body does not store caffeine,
but it does take many hours for it to eliminate the stimulant and its effects.
It suggested that you limit your intake to 3 cups or 300mg of caffeine per day.