Nutrition

and

Hydration

Week:

small

changes,

big

impact

Quiz time: test your knowledge

Before we explore the week’s themes, let’s start with a quick quiz. Some of these might surprise you.

1. “You should drink eight glasses of water a day, no matter what.”
   False. Hydration needs vary depending on factors like body size, activity levels, and even the weather. Foods like watermelon, cucumber, and even your morning tea contribute to your fluid intake.
2. “Eating carbs is bad for you.”
   False. Carbohydrates are your body’s primary energy source. The key is to choose complex carbs like whole grains, fruits, and vegetables over refined ones.
3. “Healthy eating is too expensive.”
   False-ish. With a bit of planning — bulk buying, meal prepping, and opting for frozen or canned produce — you can eat well on a smaller budget. However, less money does impact people’s ability to eat well easily, especially as financial worries can impact other areas of wellbeing too, like our mental health.
4. “What you eat doesn’t affect your mood or mental health.”
   False. A balanced diet can have a significant impact on your mood, energy levels, and overall mental wellbeing.
5. “Drinking alcohol before bed helps you sleep better.”
   False. While alcohol might make you drowsy, it disrupts your sleep cycle and can leave you feeling groggy the next day.
6. “Probiotics are the only thing that helps gut health.”
   False. A fibre-rich diet, hydration, and regular meals are just as important. Prebiotic foods like bananas, onions, and whole grains also play a crucial role.
7. “Taking time for self-care — whether through nutrition, movement, or mindfulness — can improve both physical and mental wellbeing.”
   True. Small, intentional choices add up to a healthier, happier you.

Day 1: hydration Monday – drink smart, feel great

Staying hydrated is essential for energy, concentration, and even mood. Even mild dehydration can leave you feeling foggy and irritable.

Three easy ways to improve hydration:

• Carry a reusable water bottle. Keep it with you and refill it at water fountains, coffee shops, or even your local pub.
• Eat water-rich foods. Think cucumber, oranges, and soups.
• Set reminders. Use an app or alarms to prompt you to sip regularly.

For more tips, check out the British Dietetic Association’s guide to fluid and hydration.

Think, how much water have I had today?

Day 2: carb your enthusiasm

Carbohydrates have been unfairly demonised, but they’re actually your body’s primary fuel source. From powering your brain to keeping you energised, they’re essential.

Three easy ways to get smart with carbs:

• Choose whole over refined. Whole grains, fruits, and vegetables are your friends.
• Pair carbs with protein and healthy fats. This combination keeps you fuller for longer.
• Don’t skip carbs before studying or workouts. They’re your brain and muscles’ best ally.

Learn more with the British Dietetic Association’s guide to carbohydrates.

Think about your go-to carb source.

Day 3: cheaper, smarter prep

Meal prepping doesn’t always have to be an endless, expensive chore. With a bit of planning, you can whip up nutritious meals without overspending.

Three easy ways to meal prep on a budget:

• Plan and shop smart. A detailed shopping list is key.
• Embrace batch cooking. Cook once, eat all week.
• Use seasonal and versatile ingredients. Frozen vegetables and tinned beans are lifesavers.

For more tips, check out the British Dietetic Association’s guide to eating well on a budget.

Day 4: fuel your mood, not just your body

What you eat can have a significant impact on how you feel. Specific foods can help boost your mood, reduce stress, and improve focus.

Three ways to boost your mood with food:

• Incorporate omega-3s. Think salmon, chia seeds, and walnuts.
• Eat a variety of colourful fruits and vegetables. They’re packed with mood-supporting nutrients.
• Choose complex carbs. Whole grains and pulses provide steady energy.

Learn more with the British Dietetic Association’s guide to food and mood.

Day 5: sip smart, stay sharp

Alcohol can be enjoyable, but overdoing it can leave you feeling sluggish and dehydrated. Being mindful of your intake helps you stay on top of your game.

Three ways to drink smarter and stay hydrated:

• Alternate with water. For every alcoholic drink, have a glass of water.
• Eat before you drink. A meal with protein and carbs slows alcohol absorption.
• Set limits and pace yourself. Stick to the recommended 14 units per week.

For more tips, check out the British Dietetic Association’s guide to alcohol and sleep.

Think about your go-to non-alcoholic drink for nights out.

Day 6: gut instincts – feed your microbiome

Your gut health plays a crucial role in digestion, immunity, and even your mood. Small dietary changes can make a big difference.

Three ways to improve your gut health:

• Eat more fibre. Whole grains, fruits, and vegetables are your gut’s best friends.
• Include fermented foods. Yogurt, kefir, and kimchi are packed with probiotics.
• Stay hydrated. Water keeps your digestive system running smoothly.

Learn more with the British Dietetic Association’s guide to gut health.

Day 7: recharge and reset – your wellness wrap-up

Self-care is essential. Wrap up the week by prioritising your overall wellbeing.

Three ways to recharge and reset:

• Plan and prep for the week ahead. A little organisation goes a long way.
• Move in a way that feels good. Whether it’s a walk or a dance break, get active.
• Prioritise rest and mindfulness. Sleep, journaling, or even a digital detox can work wonders.

For more tips, check out the NHS’s five steps to mental wellbeing.

So there you have it — a week’s worth of small, manageable changes to boost your nutrition and hydration. Remember, it’s not about perfection, but progress. Here’s to a healthier, happier you.

#NutritionHydrationWeek #NHWeek