Keren Dietitian

Keren Dietitian Mental Health/Sports Dietitian
Hexham | Food and Mood | Gut Health | Sports Nutrition

UK temperatures are rising, so staying hydrated is more important than ever. ☀️💧Hydration is one of the most overlooked ...
29/05/2026

UK temperatures are rising, so staying hydrated is more important than ever. ☀️💧

Hydration is one of the most overlooked factors in athletic performance, yet it directly impacts energy, endurance, recovery, and mental focus. Drinking enough water is important—but optimal hydration also means replacing key electrolytes lost through sweat.

During exercise, especially in heat, humidity, or sessions lasting over 60 minutes, the body loses fluids and electrolytes including:

• Sodium – supports fluid balance, nerves, and muscle contractions
• Potassium – helps muscle and heart function
• Magnesium & Calcium – important for muscle contraction and nerve signalling

Replacing water without electrolytes can lead to cramps, fatigue, dizziness, headaches, and reduced performance.

Sodium is particularly important for “salty sweaters” who notice white salt marks on clothing after training.

Not everyone will need electrolyte supplements—many people can meet their hydration needs with water and a balanced diet, especially during shorter or lower-intensity activity.

Factors that increase fluid needs:
• Hot or humid weather
• High sweat rates
• Intense or long training sessions
• Low-carb diets
• Alcohol or high caffeine intake

Signs you may be under-hydrated:
• Dark urine (aim for pale yellow)
• Fatigue or poor recovery
• Muscle cramps or headaches
• Dizziness or heavy legs during exercise

Hydration is not just about avoiding dehydration—it’s about improving performance and recovery.

If you need help creating a personalised hydration and fuelling strategy for your sport or training goals, I can help. 🏃‍♀️🚴‍♂️🏋️

Ultra-processed foods (UPFs) have been getting a lot of attention—but not always in a helpful way. While headlines often...
20/03/2026

Ultra-processed foods (UPFs) have been getting a lot of attention—but not always in a helpful way. While headlines often suggest avoiding them completely, the reality is more balanced.

What are ultra-processed foods?
Most foods are processed in some way. Freezing vegetables, making yoghurt, or baking bread all count—and can be part of a healthy diet. Ultra-processed foods are typically more industrially made and may include ingredients not commonly used at home, such as flavourings, preservatives, or emulsifiers. Examples include fizzy drinks, packaged snacks, sweets, and some ready meals.

Importantly, not all processed foods are the same, and processing alone doesn’t determine how healthy something is.

Are they bad for you?
Some studies link high UPF intake with poorer health outcomes like obesity, type 2 diabetes, and heart disease. However, these studies don’t prove cause and effect. People who eat more UPFs may also have busier lifestyles or different eating habits. What matters most is your overall diet.

The bigger picture
Healthy eating is about balance, not cutting out entire categories. Diets that support health usually include:

Plenty of fruit and vegetables

Whole grains (like oats, brown rice, wholemeal bread)

Protein sources (beans, lentils, eggs, fish, meat, or alternatives)

Healthy fats (nuts, seeds, oils)

If you regularly include these, there’s room for processed foods too.

Why processed foods can help
In real life, convenience matters. Processed foods can support a healthy diet:

Tinned beans and lentils are quick and nutritious

Frozen vegetables are just as healthy as fresh

Fortified cereals and plant milks provide key nutrients

Ready meals can be useful, especially with protein and vegetables

They’re also helpful during busy schedules, limited cooking access, low energy, or higher calorie needs (e.g. for active people). Sports drinks, energy bars, and snacks can support fuelling and recovery.

Food doesn’t need to be perfect to be healthy. Ultra-processed foods aren’t “toxic,” but they shouldn’t dominate your diet either. What matters most is what you eat most of the time. A balanced, flexible approach is more sustainable.

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