Zip Water's

ultimate guide

to Hydration

THE ZIP WATER HYDRATION GUIDE

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Water is the

elixir of life

It’s a phrase we’ve all heard. But, so often, we take water for granted; we turn on a tap and it’s, well, there. Since our pre-human history as land-dwelling sarcopterygians, water has been a necessary element for existence. We’re 60 per cent water, and organs like the brain and heart are 73 per cent water – so it’s safe to say that we have an uncanny affinity with H20.

70%

The NHS recommends 1.9 litres or at least 6-8 glasses of water every day to maintain a healthy fluid balance.

Yet, according to a survey of 2,000 UK residents, 70 per cent of people often go 7 or more hours without drinking a glass of water. When asked why, two-thirds of people cited being ‘too busy’ during the working day.

Consequently, dehydration can be a killer. It’s serious, yes, but the remedy is ever so simple: drink water. But current research indicates we’re not drinking enough.

In this guide, we’ll cover all things H20, answer your frequently asked questions, and offer essential tips for keeping your workplace hydrated.

As experts in all things hydration, we’re on a mission
to get people drinking more water – to improve their health, happiness, and sense of wellbeing.

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What is dehydration?

By learning about them, we can begin to recognise the beginnings of dehydration and take early action to not only improve our health but also facilitate thousands of bodily processes that rely on water.

While dehydration can be serious, many milder symptoms will set in first before anything extreme happens.

Dehydration occurs when the body loses more fluids than it takes in and, as a result, fails to function properly. As a species, we’re reliant on water; and that means we’re incredibly sensitive to acute changes in fluid levels and hydration.

A 1 per cent decrease in hydration will trigger the bodily sensation of thirst.

So, what actually is dehydration?

Mild dehydration elicits a number of symptoms. Specialised neurons (messenger cells that send important signals through the body) dete(messenger cells that send important signals through the body) detect a negative shift in fluid balance and trigger a series of biological mechanisms to generate discomfort.

Although this makes it difficult to perform tasks, these uncomfortable feelings are meant to motivate us to consume water.

+ Dry mouth, lips, and tongue

+ Headache

+ Dark yellow pee that has a strong smell

+ Peeing less often than normal

+ Sunken eyes

+ Loss of appetite

+ Nausea

+ Feeling dizzy, confused, or lightheaded

+ Fatigue or tiredness

+ Seizures or convulsions

Symptoms of dehydration:

Diabetes

Heatstroke

High Temperature

Too much alcohol

Dehydration occurs when the body loses more fluids than it takes in and, as a result, fails to function properly. As a species, we’re reliant on water; and that means we’re incredibly sensitive to acute changes in fluid levels and hydration.

With any symptoms of dehydration, the first thing you should do is hydrate by drinking fluids. But how do you know if you’ve drunk enough?

Luckily, our bodies have a handy colour-coding system for the hydration scale - and, if you’ve not guessed already, yes it’s your urine!

Use the guide below to approximately determine how hydrated you are:

How to tell if you’re dehydrated

Although everyone is susceptible to dehydration, it can occur
more easily in some people due to individual factors like illness
or environmental factors like activity levels.

Vomiting

Diarrhoea

Excessive perspiration

Hot conditions

Dehydration occurs when the body loses more fluids than it takes in and, as a result, fails to function properly. As a species, we’re reliant on water; and that means we’re incredibly sensitive to acute changes in fluid levels and hydration.

During challenging or athletic events, from a 100m sprint to a session of mixed martial arts, you can lose up to 10 per cent of your total body weight – just from sweating.

Some medications can also make you urinate more frequently, leading to a higher risk of experiencing dehydration. Elderly people are also more vulnerable to dehydration since, as we age, we experience reductions in renal function and the sensation of thirst.

Always aim to be within the ‘healthy pee’ range. This is strong evidence of a good hydration level. Whereas, if your pee is dark in colour, then you need to increase your fluid intake throughout the day.

During challenging or athletic events, from a 100m sprint to a session of mixed martial arts, you can lose up to 10 per cent of your total body weight – just from sweating.

in full-time employment work 36.7 hours each week or 7.3 hours a day. That’s a significant proportion of our lives.

During challenging or athletic events, from a 100m sprint to a session of mixed martial arts, you can lose up to 10 per cent of your total body weight – just from sweating.

Some medications can also make you urinate more frequently, leading to a higher risk of experiencing dehydration. Elderly people are also more vulnerable to dehydration since, as we age, we experience reductions in renal function and the sensation of thirst.

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As we’ve discussed, on a macro level, water is essential for all life; but, on a micro level, it’s also necessary for a selection of bodily functions.

To begin with, water is the very first building material used when a cell is created. It’s the foundation for all that’s to come – and in that sense, it’s the foundation of you.

The benefits
of water and hydration

Is water the only option

for staying hydrated?

It’s important to note that water improves hydration. Not just bottled mineral water or sparkling water or distilled water. Any kind of water will hydrate you, including tap water.

The main thing is that you’re consuming water, in one form or another, little and often, throughout the day.

Not everyone enjoys the taste of tap water – or even bottled water for that matter. In the aforementioned Britvic study, just 22.85 per cent of people said they loved the taste of water, while 80 per cent said they would normally opt for an alternative drink.

Water rich foods

Did you know that cucumber is 96 per cent water?

For the roughly 75 per cent of people that don’t love the taste of water, eating foods with a high water content is a great way to not only improve hydration but also take in essential vitamins and fibre.

Celery

Tomatoes

Spinach

Mushrooms

Yellow melon

Blueberries

Brussels sprouts

Apples

Tomatoes

Broccoli

Is water the only option

for staying hydrated?

People often ask whether filtration affects hydration. Perhaps it’s because many find that filtered water tastes cleaner.

In our 0.2-micron MicroPurity filter systems, we combine carbon and sediment into one cartridge, which not only removes bacteria, microplastics, and contaminants from water but also up to 97 per cent of chlorine and 99.9 per cent of microbiological cysts.

By removing nasty contaminants, filtration systems give you better-tasting and smelling water.

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So, does water filtration affect hydration? Yes… and no. It certainly does, but not in the way you might expect.

As mentioned earlier, water is water – whether it’s a glass of San Pellegrino with ice and a slice of lemon or a bowl of blueberries, it still has a hydrating effect.

No, filtered water does not hydrate you more; however, how hydrated we are is determined by the amount of water we consume. And this is the key: tap water is not hydrating if we don’t drink it; cucumber is not hydrating if we don’t eat it.

The most important aspect of hydration, one can argue, is the palatability and accessibility of water – in whatever form it might be. If you are encouraged to drink more water because it tastes and smells better, then you will be less likely to suffer from dehydration.

When we spoke with customers that had installed a HydroTap equipped with our MicroPurity filter, 80 per cent said they were drinking more water after installing the tap than before.

United Hospitals Bath found itself in a difficult situation.

While temperatures continued to rise, their Medical Assessment Unit (MAU Ward) countertop water boiler kept packing up and, when it did work, often dispensed unpalatable water.

After installing a Zip filtering tap, the MAU Ward noticed a positive impact on its patients. “When it comes to supporting patients with high temperatures, cooling from the core can help to bring the temperature down,” explains Kevin Ferguson, Assistant Practioner, MAU Ward.

Filtered water for hydration –
a matter of taste?

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“The hospital suffers from hard water… and the general feedback following installation is that water tastes better and we can see both patients and staff drinking more than they previously did. This increase in hydration levels is having a positive impact on the health of everyone.”

If workplace water tastes unpleasant, then it’s safe to assume people will consume less water. If people consume less water, then risks of dehydration increase.

With filtered water, then, it appears to be a matter of taste.

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We’ve covered what dehydration is and the symptoms you can look out for, such as the colour of your urine, your mood, and your sense of balance. Hopefully, it’s now clear why hydration is so important for you and those you work with.

The answer to dehydration – drinking enough water – is simple, but as many of our customers and the NHS have pointed out, it’s easy to avoid.

To ensure your workforce stays hydrated, download our 5 top tips for hydration in the office.

Top 5 tips for keeping employees hydrated in the office emplo

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FAQs

Does hydration affect blood pressure?

Yes, hydration levels can affect blood pressure as there is a connection between dehydration and circulation. Low water intake will lead to low blood pressure due to a drop in blood volume (the amount of blood going around your body). It’s important to maintain a normal blood volume so blood can reach all tissues in the body – if it doesn’t, organs won’t function and will eventually shut down since they don’t have an adequate oxygen and nutrient supply.
How long does it take for water to hydrate you?

Studies suggest that 600ml of water can alleviate mild dehydration symptoms in 45 minutes. However, the total time it takes for your body to rehydrate will vary depending on individual differences, how dehydrated you are, and whether you are consuming food at the same time.
How can I hydrate quickly?

The quickest and easiest way to hydrate is to begin drinking water, sipping every so often to take on more fluid without overloading your kidneys. However, sports drinks can also help. Since they contain carbohydrates and electrolytes, they can help your body absorb water. As many contain added sugar, though, it’s advised to watch your daily intake. It’s important to note, however, that energy drinks are not sports drinks; they often contain very high levels of caffeine, which can in turn make you more dehydrated in the long run. Coconut water is, therefore, a better option to hydrate quickly as it’s naturally high in electrolytes.
How do you stay hydrated without drinking water?

Reach for healthy alternatives like sugar-free squash, dairy or plant-based milk, tea and coffee, or even water-rich foods – cucumbers, celery, tomatoes, spinach, oranges, and apples, as well as soups and broths will help to hydrate your body.
Does sparkling water hydrate you?

Yes, sparkling water does hydrate you. However, it is no more hydrating than ordinary, still water.
How do you keep hydrated?

To keep hydrated, drink plenty of water throughout the day. The NHS recommends drinking 6-8 glasses (about 1.9 litres) every day. If you don’t like the taste of water, try drinking diluted sugar-free squash or decaffeinated teas. You can also eat a variety of water-rich foods during the day like celery, cucumber, tomatoes, and blueberries.
Does hydration help the immune system?

Some studies have shown that dehydration can cause immunosuppression or a weakening of the immune system, particularly after strenuous physical activity. Researchers believe this is in part due to a decrease in neutrophil (an important type of tissue-healing and infection-fighting white blood cell) as a result of being dehydrated.
How do you properly drink water for hydration?

Yes, it’s possible to overhydrate. Overhydration is caused by one of two things: drinking too much water or the kidneys retaining too much water. When you are overhydrated it can lead to water toxicity. Water toxicity happens when drinking too much water causes an electrolyte imbalance, meaning there is not enough sodium in your blood. Known as hyponatremia, this imbalance can cause symptoms ranging from nausea and headaches to more serious ones like unconsciousness and coma. Therefore, it’s best to follow the NHS guidelines and drink 6-8 glasses (about 1.0 litres) of water per day.
Is tea hydrating?

Yes, tea is hydrating. It also offers lots of health benefits, especially herbal teas that are high in polyphenols, such as green tea and oolong. Polyphenols are good for us because they have antioxidant and anti-inflammatory properties. However, since tea contains caffeine, which is a mild diuretic, drinking too much can actually make us lose more water. Try drinking a tea that is decaffeinated to avoid this.
How can you check if you’re hydrated?

The easiest way to check if you’re hydrated is by paying attention to the colour of your urine. If it is a dark yellow or brown colour, then you need to drink more water because your body is not hydrated. If your urine is transparent or a very light yellow (imagine squash that has been diluted too much), then it’s likely that you’re hydrated. It’s also recommended that you learn the symptoms of dehydration (headache, nausea, feeling dizzy, and so on) and keep an eye on your body. If you experience any of these symptoms, it could be because you’re dehydrated.