What we’ll cover

• The vital role of hydration in the body
• How hydration affects hunger and appetite
• Practical tips for to help you stay hydrated each day

At Roczen, our nutritional ethos is largely built around the well-known benefits of time restricted eating (TRE) and carbohydrate reduction whilst prioritising whole foods. When adopting these kinds of changes, it’s essential that we pay careful attention to other aspects of our diet and lifestyle. One that’s often overlooked but is immensely important is hydration. So what role does hydration play in metabolic health?

• Electrolyte balance: When you fast or eat fewer carbs, your body might lose important salts (called electrolytes). Drinking enough water helps keep these balanced, so you feel less tired or get fewer headaches.
• Supports your kidneys: Water helps your kidneys get rid of waste through urine and sweat, which is especially helpful when you make changes to your diet.
• Boosts energy: Not drinking enough water can make you feel tired. Staying hydrated helps you feel more awake and focused, especially when fasting or eating fewer carbs.
• Aids digestion: Water helps prevent constipation by keeping everything moving smoothly in your stomach and bowels.

Hydration and hunger

Staying hydrated is important for managing hunger. When your body is dehydrated, it can confuse thirst with hunger, making you eat more than you need. Drinking enough water helps your body recognise real hunger, which can stop unnecessary snacking.

Drinking water before meals can also help you feel fuller, so you may eat less. Good hydration supports digestion and helps your body absorb nutrients, keeping you satisfied for longer.

On the other hand, not drinking enough water can cause cravings, especially for sugary or high-calorie foods, as your body looks for quick energy. This is why staying hydrated is such an important part of your Roczen journey.

Practical Tips for Staying Hydrated:

• Water infusions: Add a burst of flavour to your water by infusing it with slices of citrus fruits, cucumber, or mint leaves. This not only enhances the taste but can also provide a little added nutrition to your drinks too.
• Reminders and tracking: In the hustle of daily life, it's easy to forget to drink water. Set hourly reminders on your phone or use other prompts to ensure you meet your daily hydration goals.
• Herbal teas: Herbal teas, such as peppermint or chamomile, are not only hydrating but also contribute to your overall well-being. These teas are free from caffeine, making them an excellent choice, especially during fasting.
• Carry a water bottle: Having a water bottle with you acts as a handy reminder to drink more and helps you keep track of your intake.

Summary:

As you transition to the Roczen programme nutrition guidelines, don't underestimate the impact that good hydration can have on your progress. Your body is a complex system that thrives on balance and nourishment, in which staying well-hydrated is fundamental. By incorporating these practical tips into your daily routine, you can help minimise any potential symptoms and optimise your overall physical and mental wellbeing.