Drink More Water
the Easy Way

Why Drink More Water?

Water is our most important life source. It makes up 85% of your brain, 80% of your blood and 70% of your muscles. While we can go weeks without food, we can only go 3 days without water. It is essential for alertness, circulation, nutrient absorption, digestion, kidney function, detoxification, regulation of our body temperature and much more. And yet, many of us fail to drink the recommended amount of water; instead filling up on fizzy drinks and coffee.

How Much Should You Drink?

Experts used to say that between 2 and 3 litres per day was enough, but are now clarifying based on weight, activity level, health conditions and geographic location. A quick way to tell if you are drinking enough is by looking at your urine after you use the toilet. If it is clear or very light yellow and has little odour, you are well hydrated.

7 Easy Ways to Stay Hydrated

1. Spruce it Up

Many struggle to drink enough water as they simply find it too boring. However, whether it be lemon, cucumber, mint or any other fruit, you can use all kinds of combinations to create deliciously refreshing beverages.

2. Keep it Handy

Don’t wait to drink until you’re thirsty, as you may already be dehydrated. Keep a bottle of (infused!) water on your desk, in your bag, next to your bed, anywhere! Bottles come in all colours, shapes, and sizes, even foldable ones. Always having a bottle within reach will help to build the habit of drinking more often.

3. Love Your Bottle

Whether glass, metal or plastic, pick a bottle you like. Plastic foldable ones are okay once in a while, like when you are travelling or on the go, but for your permanent solution, try to find one that is bisphenol-a (BPA)-free. BPA is a toxic chemical linked to certain cancers, reduced fertility, birth defects and diabetes. Our Clinical Ops Manager loves her sleek glass bottle and swears to never go back to plastic.

4. Sneak it in Your Routine

Want to lie in bed for 10 minutes when you wake up to catch-up on the news or Facebook gossip? Do it with a glass of H2O. While you cook, read or watch your favourite Netflix show, keep a full glass nearby and make it your goal to finish it by the time the latest Game of Thrones episode is over.

5. Helpful Reminders

If you are really struggling to build the habit, set reminders on your phone at one or two hour intervals throughout the day so you are drinking steadily instead of all at once. Write “DRINK!” on a bright Post-It and stick it on your computer to remind yourself to hydrate. You can also mark your time goals on your personal bottle to keep yourself right on schedule.

6. Eat Solid Water (Kinda…)

Don’t like plain or infused water? No problem! Some fruits and veggies, like watermelon, strawberries, cantaloupe, cauliflower, eggplant, peppers and spinach, are ~90% water by weight. On average, food makes up 20% of total water intake, so if you want to slack on the drinking, eat more water-rich fruits and veggies.

7. Replace Sugar Drinks

Be aware of drinks that leach precious H2O from the body. Soft drinks, alcohol, coffee and some teas may be liquid, but they really steal water from your body. You actually need to drink an addition 8-12 glasses of water to replace the water lost by each soft drink you consume. Start slowly by replacing one soft drink per week with an infused water, just one! You can do it, especially if you try the Vanilla Basil Strawberry infusion…

If you drink the recommended amount of water, but still feel excessively and persistently thirsty, you may want to check with your GP that it is not an underlying problem such as diabetes.

GPDQ is the UK’s first on-demand app for private GP visits.

See a trusted, local doctor at your home, office or hotel within an average of 90 minutes in London. Available 8am – 11pm every day. Find out more

Sun Protection in
Ten Simple Tips

While sun is essential for Vitamin D, bone health and high mood, it is important to take proper precaution, regardless of your skin type or tone. Protecting your skin and your health has never been more fashionable and fun!

Five Facts about Sun Protection

  • Longer Ultraviolet A (UVA) and shorter Ultraviolet B (UVB) rays can cause lasting skin damage, aging and cancer.
  • About 90% of non-melanoma skin cancers and about 65% of melanomas are associated with exposure to UV radiation.
  • Skin cancers are disproportionately concentrated on the head and face.
  • If your sunscreen says it provides broad-spectrum protection, it protects against both UVA and UVB rays.
  • Sun Protection Factor (SPF) indicates a sunscreen’s ability to prevent UV rays from damaging the skin, while Ultraviolet Protection Factor (UPF) indicates a fabric’s prevention level.

Five Steps to Sun Safety

1. Sun Cream

Sunscreens help to protect against UVA and UVB rays. Whether it’s spray, gel, lotion, moisturizing, Paraben Free, with insect repellent or for sensitive skin, there is a sunscreen for everyone. Don’t forget to reapply after swimming or sweating!

Newborns should be kept out of the sun and for children over 6 months of age, you can use sun cream.

2. Clothes

Clothing can be an important line of defence against the sun; the higher the UPF the more protected you are. UPF clothes and umbrellas can be found in fashionable styles online or in sporting stores. Some clothes, however, do not protect your skin against the sun, so don’t forget your sunscreen!

3. Hats

You don’t have to get sticky sunscreen in your hair to protect your scalp. To get the best coverage, make sure your hat has at least a 3-inch brim that covers areas like scalp, ears and back of the neck.

4. Sunglasses

Ideally, shades that block 99-100% of UVA and UVB light will protect your precious peepers.

5. Shade

Stay in the shade between 10AM and 4PM when the sun’s rays are the strongest. Be aware that some indirect rays can reach you while sitting under a tree or umbrella.

Prevention Dos and Don’ts

Do examine your skin from head-to-toe each month and note any changes in colour or texture.

Do see your doctor yearly for a professional exam or if you spot any skin changes.

Don’t be tempted to use a sunbed to get a “base” before you hit the beach. It’s best to avoid their harmful rays all together.

GPDQ is the UK’s first on-demand app for private GP visits.

See a trusted, local doctor at your home, office or hotel within an average of 90 minutes in London. Available 8am – 11pm every day. Find out more

Prep for Paradise:
Your Healthy
Holiday Guide

Summer is officially in full-swing and we’re all looking forward to the holidays! Whether you’re hiking in the Himalayas or soaking up the sun in Spain, GPDQ has some travel tips that will make sure this summer is the best one yet.

Preparing for Holiday Heaven

1. Vaccines

About 4-6 weeks before departure, check the jabs you need, where you can get them and the cost, so no one misses out on the best nasi goreng Bankok has to offer. Take a copy of your immunization record on your trip.

2. Travel Insurance

Know what type of healthcare system your destination country has and look for different travel insurances packages. Remember the financial benefits and peace of mind! Don’t forget to bring your insurance ID card with you and know the local emergency numbers at your destination.

3. Medication

If you are on any medication, make sure you have enough supply for the entire trip. Keep your medication in your carry-on and bring documentation of any chronic illness or recent major surgery.

4. Sun Protection

Regardless of how “healthy” a fresh tan looks, neglecting the sun cream isn’t healthy at all. Sun cream, hats and sunglasses are important for the whole family to pack.

5. Easy on the Alcohol

Drinking will further dehydrate you on a long flight and, though you may seemingly get to sleep, the quality of the rest will be poor.

While in Paradise

1. Skin Care

In the event that you do get burned, cool your skin with cold water or compresses, drink plenty of fluids, and apply water-based emollient, petroleum jelly or aloe vera to the area to retain moisture.

2. Water

Dehydration can cause fatigue, foggy memory, irritability and anxiety. Make sure you are hydrated with clean, potable water. When potable water is unavailable, use bottled water. You can also drink tap water vigorously boiled or purified with iodine tincture solution.

3. Get Moving!

Whether it be a long walk on the beach, a snorkelling session or a renting bikes on the boardwalk, even 30 minutes per day can keep you healthy and happy throughout your trip.

4. Fresh Fruits and Veggies

Travelling can dehydrate and throw you off balance. Stay on track with your daily servings of 5 fruits and veggies to keep your intestines regular, your levels of antioxidants and vitamins high and your system hydrated. They say an apple a day keeps the doctor away, but in some places raw fruits and veggies may be unsafe to eat unless you peel them.

5. Wash Your Hands

Travelling in close quarters and being in a new place with new germs can leave your body more susceptible to falling ill. 60% of airplane food trays carry yucky bacteria called MRSA, so wash your hands with warm water and antibacterial soap to keep yourself in tip-top shape.

6. Road Safety

Motor vehicle-related incidents are the most common cause of traveller injury and death. If you are driving, leave plenty of time in the event that you get lost on unfamiliar roads and so that you do not speed. If you are moving around with public transport, be hyper-aware of your surroundings while using your common sense and intuition.

GPDQ is the UK’s first on-demand app for private GP visits.

See a trusted, local doctor at your home, office or hotel within an average of 90 minutes in London. Available 8am – 11pm every day. Find out more