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Nutrition & Hydration Week – 5 Simple Ways to Support your Health

This week (17– 23 March) celebrates the 14th annual Nutrition and Hydration Week1. Nutrition and Hydration Week seeks to inform, educate, and empower people to put health at the top of their agenda, specifically in health and social care settings.

We’ve shared 5 nutrition and hydration tips below on how you can support your health today.

  1. Eat the rainbow

It’s no secret that we should be getting more fruits and vegetables. In fact, less than 1% of the UK population follow dietary guidelines which include consuming 5 portions (80g) of fruit and vegetables daily2.

There are ample health benefits when it comes to eating colourful produce –  from getting more vitamins and minerals to hydration from the high-water content. Here at Love Your Gut, we’re fascinated by the brilliant things fruits and vegetables can do for your gut. The high fibre  helps keep  your gut bugs well fed and happy. The bacteria essentially feeds on the fibre, using it to help grow and flourish, creating a diverse, healthy ecosystem within our gut. Fruits and vegetables also provide us with polyphenols (compounds that give them their colour) which gut bacteria also love to feed on.

Keen to know more? Read this blog for more information on the power of fruit and vegetables.

 

  1. Experiment with fermented foods

Why not try something a bit different this week? Experimenting with fermented foods can support gut health. Some fermented foods (but not all) contain live microorganisms – look for labels that mention ‘live cultures’ or ‘active bacteria’. Emerging research shows us that the microbes that reach our gut alive can increase the number and diversity of friendly bacteria in our gut.

 

Fermentation which can enhance the nutritive value of some foods has been used for thousands of years. For example, it increases the nutritional availability of polyphenols, meaning that we absorb more than if we ate the food/ingredient before fermentation. Different types of fermented foods provide different bacteria, so variety is key. Start slow to allow your gut time to adjust and then build as you go.

 

  1. Diversify your protein intake

When you think of protein, what comes to mind? A nice steak, maybe some chicken? Animal-based foods are excellent sources of protein and provide nutrients such as iron and B vitamins, but plant-based sources of protein can be just as beneficial.

 

Beans, lentils, and pulses are great sources of plant protein and provide a wide variety of micronutrients such as iron and magnesium. They’re also rich in fibre which, as we already know, provide many health benefits for our gut. You may have heard of the “30 plants points a week” recommendation, and these foods can help you hit that target. Consider trying other plant proteins such as tofu and tempeh to add some diversity to your plate. Your gut bugs will thank you.

 

 

  1. Don’t forget about Vitamin D

In the UK, the NHS recommends taking a vitamin D supplement (10 micrograms daily) during the months of October – March3 as our bodies cannot produce enough under the winter sun. The days are thankfully getting longer but be sure to keep on top of this until the sun is shining brighter and for  longer. You can also get Vitamin D from foods  such as oily fish and fortified foods like fortified cereals and  fermented milk drinks with added vitamin D, so don’t forget to include these in your diet.

 

Fun fact: If your shadow is longer than your height, there are insufficient UVB rays from the sun and your body will not produce vitamin D.

 

  1. Stay on top of your hydration

When we talk about health and nutrition, hydration can often be one of the last things considered. But roughly 60% of our body is water and keeping sufficiently hydrated has numerous benefits.

Water has   many functions within the body. It contributes to nutrient absorption, joint lubrication, and oxygen transportation. It even plays a part in the health of our skin, too.

Staying on top of your hydration could also help relieve symptoms of constipation. Dehydration can harden stool and make it more difficult to pass, so drinking water will help soften it and aid in going to the toilet4-5.

Adults are advised to drink at least 6-8 glasses of liquid per day6. If you sweat a lot, whether that be through heat or exercise, you will need more. Some signs of dehydration include darker coloured urine, dry mouth, feeling faint, and lack of concentration.

Water isn’t the only thing that counts towards your liquid intake. So do milk, squash, tea, coffee, herbal teas and fruit juice (it is recommended to limit this to 150ml a day. You can also gain some hydration from high-water-content foods you eat such as cucumber, radish, watermelon, cabbage, courgette, and strawberries.

 

The highlight of Nutrition and Hydration week is the traditional Global Tea Party held on the Wednesday7. With over 100 million cups of tea consumed in Britain daily8 (and 5 billion globally!), this truly is a brilliant day to celebrate one of the nation’s favourite hot beverages. You may have heard the old wives’ tale that tea and coffee can dehydrate you, but they actually contribute to your hydration throughout the day. What a perfect excuse to pop the kettle on and keep hydrated!

Searching for something tasty to go with your cuppa at the Global Tea Party? Have a look at our gut friendly treats  here.

References

  1. Nutrition and Hydration Week (2025) Available at: N&H Week | Nutrition and Hydration Week (Accessed: 10 February 2025)
  2. NHS (2022) 5-a-day: what counts? Available at: 5 A Day: what counts? – NHS (Accessed: 10 February 2025)
  3. NHS (2020) Vitamin D. Available at: Vitamin D – NHS (Accessed: 14 February 2025)
  4. NHS (2023) Good Foods to Help Your Digestion. Available at: Good foods to help your digestion – NHS (Accessed: 14 February 2025)
  5. Popkin et al (2010) Water, Hydration and Health, Nutr Rev, 68(8): 439-458
  6. Public Health England (2016) The Eatwell Guide. Available at: Eatwell Guide (Accessed: 14 February 2025)
  7. Nutrition and Hydration Week (2025) Global Tea Party. Available at: Global Tea Party | N&H Week (Accessed: 14 February 2025)
  8. UK Tea & Infusions Association (2025) About Tea. Available at: UK Tea & Infusions Association – About Tea (Accessed: 14 February 2025)