17/03/2025
March 17th – 23rd marks Nutrition and Hydration Week, a reminder of how important what we eat and drink is to our overall health and well-being. We all know that staying hydrated and eating a balanced diet is important, yet many of us still fall short of the recommended daily intake. Whether its busy schedules, stress or lack of awareness, nutrition & hydration often take a back seat. Read on to discover our top tips for better nutrition and hydration.
At Randox Health, we are here to help you make informed decisions about your health. Our comprehensive health tests provide key insights on your nutritional status and overall wellness. Knowing what’s going on inside your body is the first step toward making healthier choices that will benefit you long-term.
Why Nutrition and Hydration Matters: Your Body Deserves It
What you eat and drink directly impacts your:
✔️ Energy levels – Fuel your body to keep you going throughout the day
✔️ Immune function – Give your body the support it needs to fight of illness
✔️ Weight management – Achieve and maintain a health weight
✔️ Heart and digestive health – Promote a strong cardiovascular system and gut health
✔️ Skin, hair, and nail health – Glow from the inside out
Despite these benefits, many of us are unknowingly suffering from deficiencies, dehydration, or poor diet choices. Simple lifestyle changes – paired with regular health checks – can make a huge difference in how you feel.
Top Tips for Better Nutrition and Hydration: Small Changes, Big Impact
1.Drink More Water – Stay Hydrated
Even mild dehydration can leave you feeling tired, sluggish and unable to focus.
- Aim for 6-8 glasses of water a day (more if you are active or live in a warm climate)
- Struggling to drink enough? Try herbal teas, infused water, or diluted fruit juice.
- Reduce caffeine and alcohol, as they lead to further dehydration
Did you know?
A 1% drop in hydration can reduce cognitive function by 10-15%. Staying hydrated boosts focus, energy and mental clarity.
2.Eat a Balanced Diet – Include More Whole Foods
Fuel your body with nutrient rich foods that supports digestion, energy and long-term health.
- Choose whole grains like brown rice, oats and whole wheat bread.
- Include lean proteins like chicken, fish, beans and tofu.
- Snack on nuts, yogurt, or fruit instead of processed foods.
Did you know?
Over 50% of the UK diet consists of ultra-processed foods, which have been linked to weight gain and chronic illness. Time to switch it up for better health!
3.Boost Your Vitamin and Mineral Intake
Vitamin deficiencies can often go unnoticed but can affect everything from immunity to energy.
- Eat a variety of colourful fruits and vegetables to get the essential vitamins and minerals your body needs.
- Include iron-rich foods like spinach, lentils, and lean meats.
- Ensure you’e getting enough Vitamin D, especially during the winter months.
Did you know?
50% of UK adults have insufficient Vitamin D levels, impacting bone health and immunity.
4.Reduce Excess Salt and Sugar
Too much salt raises blood pressure, while excess sugar contributes to weight gain and diabetes. Both can put stress on your kidneys and heart.
- Check food labels for low-sodium and low-sugar options.
- Use herbs and spices instead of salt for flavour.
- Cut down on sugary drinks and snacks
Did you know?
The average UK adult consumes 8.4g of salt per day–above the recommended 6g limit. Small changes can have a big impact on your heart and kidney health.
5.Support Your Gut Health
Gut health affects your digestion, immunity, and even your mood.
- Eat more fibre-rich foods like oats, beans, and fruits.
- Include probiotics from yogurt, kefir, and fermented foods.
- Stay hydrated to support digestion.
Did you know?
Your gut microbiome influences mood, energy levels, and immune system function. Keep it balanced for better health.
Randox Health: Supporting Your Health Journey
At Randox Health, we provide the insights you need to optimise your health.
- Full Body Health Check – A comprehensive analysis of overall health, including metabolic function and nutritional status
- Liver & Kidney Function Test – Assess how well these vital organs are processing nutrients and waste
- Vitamin & Mineral Deficiency Test – Measure the levels of essential vitamins and minerals to help prevent or manage deficiencies.
Book your health test today and take control of your nutrition and hydration!