This month, Nutrition and Hydration Week takes places from the 17th - 23rd March. It's the perfect time to focus on the vital role that proper food and fluids play in our overall well-being. So, we chatted to icesupp dietitian Corrine Toyn to answer some of the most common questions about staying nourished and hydrated. Here’s what she had to say:
What are some simple ways to improve daily hydration, especially for people who forget to drink enough water?
Carrying a reusable water bottle when you’re out and about or even filling one at home, setting reminders, and including water-rich foods in your diet like cucumbers, oranges, and watermelon can help with increasing your hydration intake. If you don’t like water, try adding sugar free squashes or fruit for extra flavour. Hot drinks all count towards your fluid intake too including herbal teas and hot chocolate.
What are some fun and creative ways to encourage children to drink more water and stay hydrated?
Encouraging kids to stay hydrated can be fun with a little creativity! Try adding fruit slices to water for flavour, using fun-shaped ice cubes, or giving them colour-changing cups and fun paper straws. Let them decorate their own water bottles, track their intake with a reward chart, or have a "hydration buddy" remind them to drink. If nutrition and hydration has become a challenge, offering water-rich snacks like watermelon or frozen supplements like icesupp can help.
How does hydration affect physical and mental performance?
Even mild dehydration can impair the way our brains function, leading to fatigue, headaches, and difficulty concentrating. Environmental factors such as humidity or temperature, physical activity and medical conditions can increase the risk of dehydration, so it’s important to look out for signs of dehydration, especially in those that are vulnerable.
What are some signs of dehydration that people often overlook?
Aside from feeling thirsty, symptoms like feeling lightheaded, headaches, tiredness, dry mouth lips and eyes, sunken eyes and having dark yellow, strong-smelling pee can all be signs of dehydration.
What are the best foods for maintaining steady energy levels throughout the day if appetite is low?
If appetite is low, choosing nutrient-dense foods can help maintain steady energy levels without requiring large portions. Nuts and seeds, like almonds and chia seeds, provide healthy fats, protein, and fibre for lasting energy, while Greek or Natural yogurt offers a protein-rich option with an extra top up of nutrients like calcium. Nourishing and satisfying snacks like cheese with whole-grain crackers, hummus with veggies, and dark chocolate and nuts offer protein and additional energy. Another tip if struggling with your appetite is to eat ‘little and often’, this means smaller portions more frequently throughout the day. Lastly, if you’re finding food a challenge, you may benefit from a nutritional supplement that can give you a top up of nutrients such as icesupp.
What are your top three go-to snacks that are both nutritious and hydrating?
My personal favourites are Greek yogurt with berries, hummus with cucumber slices and carrots, and I also love a smoothie.
How can people with dietary restrictions (e.g., vegan, gluten-free) ensure they get all essential nutrients?
Those following specific diets should focus on including a variety of foods in their diet. For example, vegans can get protein from beans, legumes and alternative protein sources such as lentils, chickpeas and tofu, while those avoiding gluten should prioritise a variety of naturally gluten-free whole grains like quinoa and brown rice. Supplements and fortified foods may also be required to combat nutritional deficiencies. Consulting a dietitian for personalised advice can be helpful.
How do nutritional needs change as we age, and what key nutrients should older adults focus on?
Good nutrition plays a key role in preventing chronic diseases and supporting healthy aging. Older adults are at higher risk for conditions like heart disease, osteoporosis, and muscle loss, but they can reduce these risks by eating nutrient-dense foods and staying active. Although they require fewer calories, their nutrient needs remain high due to age-related changes in metabolism, body composition, and health conditions. Adequate protein intake is crucial to preserving muscle mass, and vitamin B12 absorption may decline with age, making fortified foods or supplements beneficial. Hydration is also essential. Support from health professionals, family, and friends can help older adults maintain a healthy diet and overall well-being.
What are your top tips for making mealtimes more enjoyable?
Eating and drinking is an important part of our lives, playing a key role in how we interact with our loved ones. However, when eating and drinking becomes a challenge, mealtimes can suddenly cause stress and anxiety. In order to make mealtimes more enjoyable, first it’s important to tailor the environment and time of the meal to the individual, as everyone has their own personal preference. Although generally, it’s a good idea to allow plenty of time to eat, as well as to encourage other people to join to create an opportunity for talking and interacting. It’s also a good idea to switch off all digital devices including the TV and phones, to avoid distraction.
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