Summer is a time for rest and reflection. As a student, do you ever think about your diet and the foods you eat? Do you go overboard on the junk food at times? Here are some pointers to read and have a think about as we approach mid-summer 2023. This article is not to lecture you, but rather to make you think about little adjustments you could make to ensure you are giving your body and mind the best possible chance as a new academic year approaches.
Target One or Two Improvements
Rather than aiming to overhaul your diet and what you eat, start by targeting one specific area for improvement before the new academic year kicks off. This should be something that is most relevant to you and is changeable, for example, breakfast. If you are someone who doesn’t eat a healthy breakfast, you could start by prioritising that. As you become more consistent with that meal, you can work on other mini targets, like eating more fruit and vegetables or reducing sugary drinks. It is important to be realistic about what you wish to achieve and give yourself a reasonable time period to achieve it.
Progress on any changes made should be judged over several weeks (rather than days), as new habits take time to form. Get a shopping list together and ask your parents to stock the fridge and freezer with specific whole foods. The more whole and natural a food is, the better. For example, a beetroot unpackaged and untouched is far better than a jar of sliced beetroot. You get the idea. If you can do a bit of cooking for yourself, you will never go hungry. Minor improvements to the quality of food you consume will help improve your concentration and focus going forward. Indeed, we all could do with that. More importantly for you, this will allow you to make a fast start for Term 1 in September.
You won’t go to far wrong by increasing your intake of fruit and vegetables for the remainder of the holidays. This will help you build up resistance to any bugs flying around come autumn time. Eating as many different coloured vegetables as you can is the secret to providing plenty of nutrients for your body. If you do opt for a takeaway (as is ok at times of course), cook some homemade vegetables to eat on the side. This balances the books a little and ensures you are still getting important vitamins and minerals.
Hydrate as Best You Can
Firstly, it’s important to know that your weight affects your fluid needs. You should drink 35ml of fluid daily for every kilogramme you weigh. For example, a 70kg (11 stone approx.) person should drink 2.45 litres per day. The recommended daily amount of water for a teenager is two litres, which works out at around at eight to ten glasses. The recommendation is to drink more than this if the day is particularly hot or if you are exercising. Research on athletes has shown that a two percent drop in hydration can lead to thirty percent drop in performance. This applies to any activity requiring a certain level of focus. It is also worth noting that a person’s body is made up of 50-60% water.
Water is the best form of hydration, and the benefits of water are well documented. Water increases energy, flushes out toxins, improves skin complexion, boosts the immune system, prevents cramps, balances the body’s fluids, promotes digestion, and eliminates waste products. Having all these benefits working in your favour is only going to help you maintain better health. Some low sugar fruit juices, like cranberry, blueberry and apple are also good for hydration and contain enzymes and vitamins. Fizzy drinks will also increase hydration, but again are to be avoided due to their high sugar content. Other foods to improve hydration include Cucumbers, Watermelon, Pineapple, Tomatoes, Blueberries, Pear, Lettuce, and Melon. Ultimately, sipping on water throughout the day is the best way to keep your body properly hydrated.
If you get dehydrated, your concentration for revision at home or performance on the sports field will be affected. Here are four tell-tale signs that your body is dehydrated and that you need to drink more fluids:
- Dry mouth and skin: If you are dehydrated, you may not be producing enough saliva, which will lead to a build-up of bacteria in the mouth. Acne may also occur.
- Food cravings: The body confuses thirst for hunger sometimes. Drinking water will reduce these cravings, as it is water your body often requires not food.
- Headaches, tiredness, and confusion: A lack of water can lead to headaches during the day. This makes it very difficult to operate to your maximum capacity. Ask yourself the question, “Am I constantly tired?” If the answer is yes, you might just be lacking water in your diet. The process of learning and retaining information has been proven to be more difficult if your body lacks fluid.
- Urine colour: The colour of urine should be light if you are well hydrated. The average hydrated person goes to the toilet to excrete urine six to eight times daily.
To combat dehydration, always bring a bottle of water with you. Keeping bottles of cold water in the fridge at home will make it easy to ‘grab and go’ and you can sip away on it as the day progresses. It is important to note that if you feel some of the above listed symptoms, your body may already be dehydrated. Prevention is better than cure. Building good hydration into your everyday routine is a great habit to work on before School resumption. Summertime presents an ideal opportunity to form new habits. Joe
“Spend Time, Energy and Effort well over the next four weeks”
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