The importance of Hydration

What we’ll cover

• The important role of hydration in the human body 
• How hydration impacts your hunger levels and perception of hunger
• 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're fasting or consuming fewer carbohydrates, your body may experience changes in electrolyte balance. Proper hydration helps to maintain the balance and avoid unwanted symptoms.
• Kidney function: Hydration supports your body's natural detoxification processes by flushing out waste products through urine and sweat. Good hydration helps regulate this process and reduce the strain on your kidneys.
• Energy levels: Dehydration can lead to fatigue and lethargy. When following a low-carb diet or engaging in fasting, maintaining a good fluid intake throughout the day ensures that your energy levels remain steady, helping you stay active and focused throughout the day.
• Digestive health: Hydration plays a key role in maintaining a healthy digestive system. It helps prevent constipation (which can be a potential side effect of fasting) by promoting regular bowel movements and ensuring the smooth passage of food through the digestive tract.

Hydration and hunger

Hydration plays a crucial role in regulating hunger. When the body is dehydrated, it can often mistake thirst for hunger, leading to overconsumption of food. Proper hydration, on the other hand, helps the body better recognise true hunger signals, preventing unnecessary calorie intake. Additionally, drinking water before meals can promote a feeling of fullness, potentially reducing overall food intake and supporting or efforts to maintain a healthy weight

Furthermore, proper hydration supports important metabolic processes, contributing to efficient digestion and nutrient absorption, which can further impact us feeling fuller for longer. On the flip side, dehydration can lead to an increase in cravings, particularly for high-calorie and sugary foods, as the body seeks a quick energy boost. Therefore, maintaining optimal hydration levels is essential on 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.
• Water bottles: Carrying a water bottle can act as a visual prompt, encouraging you to drink more water throughout the day and keeping you accountable to a target volume.

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. 

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