Keep your mind and body balanced with good hydration and nutrition. Putting the right fuel into our bodies is key to keeping us energised and healthy. Our internal organs - including the brain - cannot function to their optimum if they are deficient in water or nutrients. It’s true that we are what we eat (and drink)!

Why it matters?    why


Being dehydrated by just 2% impairs performance in tasks that require attention, coordination, and short term memory. Signs of dehydration can include:

  • thirst
  • feeling dizzy/ light headed
  • sleepiness/ tiredness
  • dry, sticky mouth
  • headaches


In the short term, poor nutrition can contribute to stress, tiredness, and our capacity to work efficiently and stay alert.

Consistently eating foods that support healthy brain function increases concentration and can even help you be less distracted when undertaking tasks and activities.

Eating healthy meals at regular times help concentration and alertness to stay steady throughout the day.

Steps to take    steps

  1. Eat a variety of foods - concentration-boosting foods include oatmeal, blueberries, bananas and spinach.

  2. Cut back on salt – salt can make your body dehydrated. Use seasoning, herbs and spices as salt alternatives to keep food tasting delicious!

  3. Limit sugar intake – to avoid the ‘crash’ after eating simple carbohydrates that can leave you feeling tired, consider swapping for complex carbohydrates where possible to give you slow release energy and keep you energised for longer.

  4. Plan your breakfast - Eating a good breakfast sends a message to your body that it’s going to get the fuel it needs for the day ahead. It may also help to reduce feelings of stress, and keep you focused throughout the day.

  5. Stay hydrated – swap sodas for water or squash with your meals. Adding fruits and vegetables to your diet contribute to overall hydration due to their high water content.

Resources   resources


Stay Hydrated for Optimum health - podcast

How to Achieve Optimum Hydration - podcast

What would happen if you didn't drink water? - TED-Ed

Why is water important? - Whizbusters


How the food you eat affects your brain - TED-Ed

How sugar affects the brain - TED-Ed

Feel empowered to Refuel with healthier food choices - WHO


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