2. TODAY,
I’M
GOING
TO
SHARE
WITH
YOU.…
 Why
hydra(on
is
THE
key
lifestyle
habit
 The
science
bit
&
your
amazing
body
 Signs
from
your
body
you
are
not
ge=ng
enough
hydra(on
 To
caffeinate
or
decaffeinate
 Top
(ps
for
daily
hydra(on
www.helenturier.com

3. Disclaimer
“The
informa,on
and
recommenda,ons
on
hydra,on
in
this
presenta,on
are
based
upon
my
experience
as
a
trained
nurse
and
holis,c
therapist,
my
personal
experience
and
research.
This
presenta,on
does
not
cons,tute
medical
advice
and
is
not
intended
to
replace
medical
advice.
Before
undertaking
any
lifestyle
changes
it
is
best
prac,ce
to
discuss
any
such
lifestyle
changes
with
your
medical
prac,,oner
or
physician.
This
is
especially
important
of
you
have
any
medical
condi,ons
or
take
any
prescrip,on
or
non
prescrip,on
medica,on.
Of
necessity,
the
author
disclaims
all
liability
in
connec,on
with
the
use
of
informa,on
presented
herein.
The
applica,on
of
the
informa,on
in
this
presenta,on
should
always
be
used
on
the
basis
of
a
good
common
sense
approach
to
your
own
circumstances.”

4. Once
a
nurse
always
a
nurse..

5. The
Elixir
of
Life
• Our
bodies
are
made
up
of
25%
maGer
75%
water
• Water
is
in
every
cell
in
our
body
• Every
cell
in
our
body
is
also
bathed
in
water
• The
volume
of
water
inside
the
cell
is
higher
than
the
volume
of
the
one
found
in
the
cell
environment.
• Osmosis
the
vital
flow
of
life
force
• The
flow
of
water
into
and
out
of
the
cell
acts
like
hydroelectric
energy
pumps

6. EffecGve
HydraGon-­‐
‘THE’
Key
Lifestyle
Habit

Dehydra(on
is
classed
as
a
1.5%
loss
of
normal
water
volume
in
the
body
 Thirst
response
does
not
kick
in
un(l
2%
dehydrated
 The
thirst
response
diminishes
as
you
age

7. Drought
Management
• When
the
body
is
dehydrated
a
pre-­‐
determined
priority
ra(oning
and
distribu(on
system
for
available
water
becomes
opera(ve
• Key
chemical
messengers
are
ac(vated
to
direct
and
operate
the
systems
and
sub
systems
• 1%
drop
in
hydra(on
ac(vates
the
system.
The
first
sign
you
may
no(ce
is
yawning
and
the
flow
if
water
into
and
out
of
the
cells
is
diminished
affec(ng
your
energy
(hydroelectric
energy
pumps)
www.helenturier.com

8. Drought
Management
• University
of
Connec(cut
study
on
dehydra(on
and
performance
shows
even
very
mild
dehydra(on
affects
vigilance,
concentra(on,
reac(on
(me,
memory
and
reasoning.
• Women
are
more
suscep(ble
to
the
adverse
effects
of
low
level
hydra(on
than
men
www.helenturier.com

9. www.helenturier.com
Early
warning
signs
• Yawning
• Poor
memory
• Mood
changes
• Headaches
• Dry
eyes
• Fall
in
concentra(on
levels

10. Stress
&
DehydraGon
• The
double
edged
sword
• Dehydra(on
puts
your
body
under
stress
• The
stress
response
ini(ates
the
flight
or
fight
system
which
has
a
different
priority
system
• Long
term
stress
plus
dehydra(on
puts
the
body
a
increased
risk
of
disease
and
malfunc(oning
• When
working
under
pressure
ensure
you
priori(ze
good
hydra(on

11. Other
signs
from
the
body
that
you
are
not
properly
hydrated
• Cons(pa(on
–
Bristol
Stool
Chart
• Diges(ve
disturbances
• Aches
and
pains
• Breathing
disturbances
• Circula(on
disturbances
• Skin
problems
–rashes,
break
outs,
sensi(vi(es
• Weight
control

12. Caffeine
• Caffeine
is
a
natural
s(mulant
that
enter
the
blood
stream
very
fast
and
act
upon
the
nervous
system
causing
it
to
release
energy
(ATP)
from
the
cells.
It
will
also
act
to
override
the
bodies
natural
energy
distribu(on
system.
Hence
why
people
use
caffeine
when
they
are
(red.
• Constant
use
of
caffeine
will
deplete
the
ATP
stored
energy
in
the
brain
and
the
body.
• A
long
term
caffeine
intake
is
damaging
to
the
body

13. Caffeine
• Cup
of
tea
contains
75mg
of
caffeine
• Cup
of
coffee
100mg
• Cup
of
filter
coffee
is
140mg
• Recommended
daily
intake
is
200-­‐300mg
(less
of
pregnant
women)
• Caffeine
also
acts
as
a
diure(c
s(mula(ng
your
kidneys
to
produce
more
urine
• Caffeine
also
disrupts
the
calcium
levels
in
the
cells
as
it
causes
them
to
liberate
more
calcium
into
the
blood
Therefore
for
women
in
middle
age
where
osteoporosis
is
a
risk
caffeine
intake
should
be
limited

14. Alcohol
• Vasopressin
is
one
of
the
chemical
messengers
involved
in
ra(oning
and
distribu(ng
water
according
to
the
priority
plan
when
there
is
dehydra(on.
• Alcohol
suppress
the
secre(on
of
vasopressin
from
the
pituitary
gland.
Lack
of
vasopressin
will
translate
to
general
dehydra(on
especially
in
the
brain
cells.
Brian
cells
have
highest
energy
requirement
of
all
cells.

15. How
much
to
drink?
• Best
guide
of
how
hydrated
you
are
is
the
colour
of
your
urine
• As
a
nurse
I
was
always
told
a
pa(ents
urine
should
be
pale
yellow,
so
that
you
could
only
just
see
it
in
the
toilet
pan.
Another
way
to
look
at
it
is
to
aim
for
pale
white
wine
colour.
• Anything
darker
counts
as
dehydrated.
• Bear
in
mind
some
medica(ons
and
supplements
can
colour
your
urine.
• Any
pink,
red
or
other
colours
should
be
checked
by
a
healthcare
professional

16. Top
Tips
• Start
the
day
with
a
glass
of
water
• Have
a
small
glass
of
water
30
minutes
before
each
meal
• Got
a
headache?
Have
a
glass
of
water
before
you
reach
for
the
painkillers
• Feeling
hungry?
Have
a
drink
of
water
you
are
more
likely
to
be
thirsty
than
hungry
• Have
a
glass
of
water
with
each
caffeine
or
alcoholic
beverage
• Keep
a
boGle
of
water
on
your
desk
and
sip
throughout
the
day
• Download
your
20
top
(ps
booklet
from
our
Facebook
page.
To
join
go
to
www.helenturier.com/7habits

17.  Water
is
energy
for
your
body
 Mild
dehydra(on
disrupts
memory,
concentra(on
&
performance
as
well
as
body
func(ons
such
as
diges(on
and
circula(on
 Drinking
6-­‐8
glasses
of
water
a
day
is
the
simplest
and
most
effec(ve
way
to
improve
your
health
 Caffeine
should
be
used
only
for
short
periods
only
and
daily
intake
should
not
be
more
than
300mg
 Our
health
is
priceless.
No
amount
of
money
can
protect
you
from
poor
lifestyle
habits.
 Women
can
change
the
world,
especially
when
they
do
it
together.
 Developing
The
7
Lifestyle
Habits
of
Healthy
Happy
Women
is
the
answer
to
‘Having
it
All’.
What
Have
We
Covered
So
Far?