The Benefit of Drinking Water to our Oral Hygiene

Most people are aware of the benefits that drinking water has on their bodies and wellbeing. And most of those people are also aware of how to look after their oral health too. We all like to think we brush twice daily and floss regularly – imperative in maintaining the health of gums and teeth – along with reducing the amount of sugar we consume! But there is one factor which is largely ignored when it comes to oral health, and that is hydration, which plays a significant role when it comes to keeping your mouth healthy.

As most of us have a habit of drinking only when we’re thirsty, we often overlook the benefit that drinking water will have on our dental hygiene. When we drink water, it can help flush away the sugars and small particles of food which may have become lodged between the teeth. Not only is this good for our overall health, but will also reduce the risk of nasty smelling breath, caused by decaying food debris.

As our mouths are full of bacteria, drinking water will help keep the volume of bad bacteria under control, thus helping to maintain a healthier mouth. The bad bacteria present can contribute to gum disease, so drinking plenty of water will help flush them away. It’s important to hydrate yourself at night before you go to bed (and more so after consuming alcohol), as while we’re asleep our mouths can become dry. These bacteria love to breed in a warm and dry environment so keep a glass of water by the bed, so that if you wake in the night you can take a few sips.

Surprisingly, there is one occasion when using water isn’t advocated – when it comes to brushing. Dentists recommend we use a good quality fluoride toothpaste. Fluoride is a decay fighting substance that protects the tooth’s enamel. During brushing it is now recommended that you don’t rinse – leaving the toothpaste in the mouth will ensure that the maximum benefit of the fluoride is gained. Just spit out the excess and smile!

When do we need to up our Water Intake?

Eight glasses are the general rule of thumb. Most of us know this already. But this doesn’t necessarily apply to everyone, does it? After all, there are many factors to take into consideration: a person’s size, their diet and environment, level of activity, and general overall health for instance.

If you’re unwell and losing fluids either via sweat, vomiting or diarrhoea, then those fluids need to be replenished. Breastfeeding mothers also need to replace vital fluids whilst nursing their babies. And if they’re not replaced promptly, then dehydration is an imminent danger!

While we’re unable to determine exactly how many glasses of water it takes to remain hydrated all the time, there are some tips we can use to stay out of the danger zone!

1. Look down the toilet!
Looking at the colour of your urine is a good indicator of how hydrated you are. The darker in colour, the more likely you are to need hydration. If it’s a very pale-yellow colour, then the chances are that you’re drinking the adequate amount. You may have noticed that your first wee in the morning is darker in colour – this is because our body has depleted its reserves overnight. Have a quick glass of water to top up before you jump in the shower!

2. Don’t get thirsty
Feeling thirsty is the easiest way to realise you need a drink! It’s also the perfect indicator that you’re on your way to dehydration. The thirst sensation doesn’t usually present itself until we’re already 1 or 2% dehydrated by which time it’s starting to have an impact on our brain and body performance. If you’re exercising on top of that, then dehydration will be accelerated. Sip plenty of water throughout the day (whether you’re active or not) to combat those tell-tale symptoms: headaches, dizziness and cramp to name but a few!

3. Eat well

Water intake doesn’t just have to come from a glass. What we’re eating can make up a large portion of our fluid intake, and the healthier the better! Some fruits and vegetables contain up to a whopping 90% water, so eating these can only be beneficial. Although we would advocate drinking as much plain water as possible, other beverages all contribute to our fluid intake. Unfortunately, most if those ‘other’ beverages contain calories, so if you’re watching your weight, then water is most definitely the best option.

4. Aaaaand… rest
If you are experiencing any of the symptoms of dehydration, then the chances are you won’t be getting a good night’s sleep. The knock-on stress of dehydration will almost certainly impact on both the quality and quantity of sleep you get. Always have a glass of water at your bedside, so that if you do wake in the night you can take a few sips.

Spruce up your Water for Spring!

With Spring just around the corner we’ll hopefully see a little rise in the temperature, and more than a few of us will be looking to start getting a bit fitter (as well as leaner) in preparation for the Summer. One of the most important factors in this preparation has to be our water intake. It can be seen as a little boring, particularly when all you want is a can of something fizzy, laden with sugar to give you that all important energy boost. There are so many ways you can drink plenty of water, so try to combine it with natural sugars for a healthier boost. Fruit and vegetable infusions are the perfect alternative to plain old water! Sliced or diced, you’ll jazz up your water so much you’ll almost feel like you’re drinking a cocktail! Here are some ideas to try:

• Strawberry and cucumber.
It may seem like more of a summer drink, but as you can buy strawberries pretty much all year round, it’s the perfect one to get you excited for summer! No alcohol needed here!

• Orange, lemon and fennel
This one will give your water a really sophisticated twist. The aniseed taste of the fennel really compliments the citrus flavours of the orange and lemon.

• Melon and mint
Slice or dice some melon and add it to a glass of iced water along with a sprig of mint leaves. With melon being so versatile, you could freeze some first and use it as the ice cubes!

• Apple and cinnamon
Perfect when you’re on the cusp. Spring can be lovely and warm, or it can still be bitterly cold. An infusion of apple and cinnamon can be a perfectly refreshing tall cool drink, or added to a mug of hot water on those cooler days for a cosy winter warmer!

• Grapefruit
If you want a shot of vitamin C without going down the usual orange route then this is the one for you! A classic citrus burst but with a slightly sour taste, perfect if you don’t have a sweet tooth.

• Tomato, celery and pepper
Salad in a glass! A sure way to brighten up your water with an ultra-healthy infusion. Providing you eat what’s in the glass after you’ve drunk the water, you’ll expend more calories munching through that celery than you’ll consume. A winner if ever there was one!

Turn Resolution Failure into Decision Success in 2018

As a nation, so many of us make New Year’s resolutions. I wonder how many of us actually keep them? Sadly, it doesn’t take long for our old bad habits to creep back in, and our good intentions of a healthier and more productive year can be forgotten before February arrives! So maybe there’s a simpler way of tackling the huge pile of resolution pressure we heap on ourselves every 31st December?

Perhaps the answer is to approach our resolutions with a new and fresh perspective. To me, a resolution is always something that I set out to do with good intention, but know that I have a good excuse to give up after a few weeks, as after all, nobody keeps them, do they? So simplify things. Don’t set unrealistic goals, and try not to think of them so much as resolutions, but more as decisions. If your goal is to lose weight, make the decision to take a little more exercise; walk where possible instead of taking the car. Instead of resolving to diet, make the decision to eat a little healthier; swap out a couple of snacks for fruit or vegetables, and cut out a fizzy drink or two in favour of a glass of water. Make the decision to give more. So many charities support us in going sober for a few months out of the year – give it a try, and donate to a worthy cause. Our shopping habits can also help us with this by choosing to purchase goods and services from companies that are both philanthropic and ethical.

It doesn’t have to be a big deal, just a few tweaks here and there. Don’t attach the word ‘resolution’ to all your goals for this year – it’s a sure fire way to fail. Make them decisions – here’s to a successful decision making 2018!

Drink Safely this Christmas

December is upon us! It’s the festive season; a time to be merry, to enjoy all the indulgences that Christmastime offers, and on the whole have a jolly good time.

Apart from eating too many mince pies and chocolates, there are a few of us who overindulge in liquid refreshment too! It’s far too easy in the days leading up to Christmas and New Year to lose track of the number of units of alcohol we’re consuming, and although many of us vow to ourselves never to drink again after a particularly heavy night, we’ve soon forgotten that promise the next time we’re invited out for cocktails!

Help is at hand. And it’s a simple and common-sense remedy to combat some of the nasty side effects that drinking brings. As alcohol is a diuretic, there is increased risk of dehydration when we drink, as we pass more urine. Drink induced vomiting and sweating will also contribute but if we balance out each alcoholic drink with a glass of water, then the risk of dehydration is reduced, and so is that of a bad hangover!

More than 9 million people in England already drink more that the recommended limit, so at Christmas these limit boundaries are pushed further still, and considering that excessive alcohol consumption is one of the biggest killers in this country after smoking related illness and obesity, it’s a worrying statistic.

So when you’re getting ready for your office Christmas party, or any other big night out over the festive period, just bear a few simple steps in mind:

1. Drink a glass of water before you even start on the alcohol, and then alternate between your chosen tipple and water throughout your evening.
2. Make sure you drink a large glass of water before bed, otherwise dehydration will cause your brain to shrink, ensuring a mammoth hangover the next day.
3. Drink another glass of water as soon as you get up in the morning, and continue throughout the rest of the day; those hangovers can be delayed and catch up with you later if you’re not vigilant!

Make sure you stay safe this Christmas when indulging in the hard stuff. It’s as easy as 1, 2, 3!

Is Water Too Cool for School?

It’s not uncommon for school children to go without a drink all day while they’re at school. As we know, dehydration can cause all manner of health issues, so surely it’s in the School’s interest to provide adequate drinking facilities to all school children? As children’s drinking habits tend to show that plain water is perceived by them as a poor alternative to soft or fizzy drinks, providing access to drinking water could mean that school is the only place they will consume plain water. It’s our duty of care to teach our children good drinking habits, but having school back them up is pivotal.

Unfortunately, a lot of educational institutions still site their water fountains and drinking water taps near to toilet facilities. These fountains can become dirty and contaminated with bugs and germs (and are often poorly maintained) because of their proximity to the loos. They can seem unappealing, so even though there is provision, they may not be utilised. Access to clean, fresh drinking water is a right, not a luxury. We wouldn’t eat our lunch in the toilets, would we? So why would we want to drink there? It also stands to reason that the toilet facilities within schools should be kept hygienically clean. Dirty facilities could put children off using them, and they may well decide that if they don’t drink, then they’ll not need to use the toilets.

With children’s fluid intake requirements being proportionately higher than that of adults (on average 1.5ml of water per k/cal of food as opposed to 1ml of water per k/cal for adults) water should be readily available to children all through the school day, and not just at break times. Thankfully, many schools now issue pupils with their own water bottle, which can be filled from a water cooler, sipped and kept on the desk throughout lessons. A well hydrated body and brain will help with concentration and attention span, and behaviour should be notably improved.

Installing a water cooler couldn’t be simpler. For information on any of our products and service, give us a call!

Can You go Sober for October?

So many of us want to be more health conscious, but just don’t have the motivation or will power. But when cold hard cash is on the line, perhaps more of us would be more inclined to commit to a regime and stick to it, even if it’s only for a month! Fundraising is a great stimulator to those lacklustre health kick inclinations, forcing us to toe the line and boost the charity coffers!

As well as New Year, October seems to be the month where we are more proactive in kicking some of those bad habits. Whether smoking or drinking is your vice, there’s never been a better time to give up, or at least cut down. The money you would have spent can be donated to your favourite charity, and the health benefits for you will be immense.

It can be really tricky, particularly in social situations, to abstain from a drink or two, but with so many trendy soft drinks available you can still have a treat without the headache! There are countless recipes online for making your own cordials, alcohol free punches and cocktails – perfect for if you’re hosting a party.

Giving up alcohol will have many positive side effects. Within the month, you should notice that you’re sleeping better and snoring less, with increased energy levels and clearer skin. Not to mention that for 31 days you’ll have no dreaded hangovers! You may find that these changes are so beneficial that you’ll want to carry on past October, and should at the very least give you a new perspective on how you consume alcohol going forward.

Why not give it a go – there really is no reason not to enjoy the fruits of your labour! Just remember – for an all-round detox (and if all else fails), then there is a pure and simple answer to staying healthy and hydrated – good old H2O!

Positive Effects of Drinking Water

Drinking the recommended 8 glasses of water each day will bring multiple benefits. There are many positives to drinking water, and zero negatives! Here are some of them:

Energy boost
When you’re feeling a little off kilter, water can be the ideal pick-me-up. Dehydration will make you feel fatigued and sometimes quite unwell. A drink of water will help blood transport oxygen and other essential nutrients to the cells within your body. Stay well hydrated, and your heart won’t need to work as hard to pump blood around.

Reduce your stress levels
As 85% of brain tissue is made up of water, dehydration can place extra stress and strain on your body as well as your mind. To combat this keep a glass of water nearby and take regular sips.

Help build muscle tone
Drinking plenty of water will help to prevent muscle cramps, and will lubricate the joints within the body. If you undertake any exercise, you’ll be able to work out for longer by staying hydrated.

Stay regular
It isn’t just fibre that clears out your insides! Water is essential in aiding digestion. It will help dissolve waste and pass it through the digestive tract. Dehydration will leave your body clinging to, and absorbing all the water it can, which will leave your bowel motions more difficult to pass, and dry in the process.

Reduce the risk of kidney stones
The rate of people suffering with painful kidney stones is on the increase because we as a nation do not drink enough water. Water dilutes the salts and minerals in our urine which form the solid crystals known to us as kidney stones. To reduce the risk to ourselves, drink plenty, as kidney stones are less likely to form in more heavily diluted urine.

Skin nourishment
Water is nature’s very own anti-ageing product! Lines and wrinkles appear to be deeper if your skin is dehydrated. Hydrate your skin cells and plump them in the process. Your face will look younger in no time! Water will also act as a detox, flushing out impurities whilst improving blood flow and circulation, leaving you glowing!

Staying Hydrated As We Head Towards Autumn

Staying hydrated can be difficult whatever the season, but as the end of the summer approaches (on days like today you wonder if there’s even been a summer!) and we head towards the autumnal months there are a number of reasons to make sure you drink plenty of water.  You’ll have read for yourself (particularly if you follow this blog regularly) how important it is to hydrate yourself, and the benefits of doing so. So just because the weather is about to cool, it shouldn’t mean we don’t need to drink so much, or that it isn’t so important.  Without the heat of the summer to remind us to drink, it can be easy to forget, but there are several things to keep in mind in the hopes of remembering how important it is!


Be a warrior – fight off illness before it strikes!

Your body is mainly made up of water.  We know that water is needed to aid digestion as well as other basic human bodily functions.  We need to keep up our fluid intake in order for our bodies to maintain strength and combat bad bacteria and infection.  If you can manage 8 glasses a day your immune system will be boosted, and you’ll be fighting fit!  Prevention is always better than cure!


Maintain healthy skin

There can be a notable lack of humidity during autumn, which can jeopardise your skin’s usual and natural beauty regime.  With the skin we’re in being the largest organ of the body, we need to look after it!  By drinking plenty of water, well maintained hydration levels will revitalise dull and lacklustre skin, and help keep it soft and smooth during the harsher months. Our lips are often overlooked and can become chapped and cracked in the cold – drinking water will help combat this too.


Natural Detox

By drinking water we can detox our bodies naturally.  We may have indulged in more treats over the summer, by eating more ice cream for instance.  Drink plenty and flush out those toxins – with the cooler months upon us, we need to gear up for comfort eating season!

Drinking Water the Right Way

We all know how healthy water is, and how it hydrates us and helps improve our physical performance.  It works wonders for us!  Nutritional experts advise us to drink an average of eight glasses a day in order to remain healthy, but did you ever think about how to make it work for us at its optimum?  Next time you reach for a glass and head over to the office water cooler, bear these tips in mind:


In the morning

A glass of water once you’re out of bed (and consumed on an empty stomach) helps to activate the body’s organs and will improve bowel function.  But drinking a glass of warm water before taking your morning shower can help to lower blood pressure by warming the body from the inside, improving the flow of blood.


Don’t over-drink

Health experts warn that drinking too much water can occasionally be dangerous to our physical and mental health.  If you’re in a hot climate where you need to drink more then do, but guidelines are there for a reason!



Although we know that drinking a glass of water before you eat will aid digestion, it can sometimes upset the digestive juices.  The best time to drink before a meal is an hour beforehand.  This will give the nutrients time to provide the body with what’s needed.


Some like it hot!

For those of us that eat a higher fat content diet, cold water could be doing more harm than good.  It can cause the fats in foods to clog, thus preventing the digestive organs from working effectively.  Hot water will help stop food from ‘stagnating’ in the stomach.


Night Night!

A glass of water an hour before bed time will help to replenish lost body fluids.  You can check this in the mornings by weighing yourself on a few consecutive days.  If you’re losing weight without trying, it could just mean that you’re not drinking enough water.