Nutrition and Hydration Week 2026
This week (16th - 22nd March 2026) is Nutrition and Hydration Week, a global initiative that highlights and educates on the importance of eating and drinking well on maintaining health and wellbeing.
As healthcare professionals, we regularly try to educate patients about the importance of fuelling their bodies optimally, whether that be for sport or general life.
What we ingest plays a massive role in how we feel and perform. Whether someone is an athlete training for competition or simply trying to stay active and productive throughout the day, good nutrition is key to maintaining energy and overall wellbeing. Our bodies rely on the proteins, carbohydrates and fats in food for fuel and energy throughout the day:
Carbohydrates are the body’s main source of energy. During digestion, they are broken down into glucose which fuels the brain and muscles during both mental and physical activities. For people who exercise regularly or take part in sports, carbohydrates are particularly important as they help maintain energy levels and delay fatigue during training or competition.
Protein plays an essential role in building and repairing tissues, especially muscles. After exercise, proteins aid the body in recovery by repairing muscle fibres and supporting muscle growth. It is also important for hormone regulation, supporting the immune system, and providing frameworks in our cells.
Fats are another important energy source and are essential for long-term health. Healthy fats support brain function, hormone production, and the absorption of certain vitamins. They also provide a concentrated source of energy, which can be particularly useful during longer periods of physical activity.
Hydration is also a crucial component of maintaining optimal performance. Every cell, tissue and organ in the body relies on water to function effectively. Staying properly hydrated ensures that bodily functions can continue:
Transporting Nutrients and Oxygen: Our blood is largely made up of water and carries essential nutrients and oxygen to cells.
Regulating Body Temperature: Water helps maintain a stable internal temperature through sweating and respiration. This is especially important in warm climates or during exercise when your body loses water more rapidly.
Cognitive Function: Dehydration can impair concentration, memory and overall cognitive performance.
Physical Performance: Dehydration can lead to increased levels of fatigue during exercise, muscle weakness and reduced endurance.
But, how much water do I need?
It is generally accepted that everyone should be aiming for two litres (8 - 10 glasses) of water per day, on average. This will vary among individuals, and will be needed more during exercise.
During intense exercise, we will sweat. During sweating, we lose water and electrolytes (sodium and potassium, among others). Electrolytes help regulate nerve and muscle function, hydrate the body, balance blood acidity and pressure, and rebuild damaged muscle tissue. If not replenished, this can lead to imbalances that affect their performance and health.
Sports drinks are convenient hydration beverages available at most shops; they are specifically designed to replenish lost electrolytes, containing high levels of sodium (the main electrolyte) and glucose, which accelerates absorption into cells.
Sports Drinks are not a necessity but can be useful, just be careful to look for the levels of sodium and potassium so you know which will hydrate you best.
Water vs Sports Drinks:
Water: No calories or additives, readily available. We would recommend water for low intensity activities like walking or light jogging, short-duration exercise sessions (under an hour) and for regular daily hydration.
Sports Drinks: Quick energy, enhanced fluid absorption. You can take these drinks during high intensity activities and in hot / humid conditions where sweat is more prevalent.