How to make the most of your day, according to a top London nutritionist

How to make the most of your day, according to a top London nutritionistHow to make the most of your day, according to a top London nutritionistStruggling to concentsatz at work? Feeling tired and lacking motivation? You could be dehydrated. In fact, its one of the top reasons we arent feeling at the top of our game during the day, alongside a poor nights sleep, lack of fresh air and our diet.Hydration The Facts60% of our body weight is water, so even mild dehydration can reduce our ability to concentrateExcessive amounts of caffeine can be dehydratingOur brains are 73% water poor hydration can affect how our brains functionDehydration affects physical performanceAdults are recommended to drink 6 to 8 glasses of water a daySo, we teamed up with Harley Street Nutritionist,Rhiannon Lambert,to speak about how we can stay hydrated and make the most of the day.Follow Ladders on FlipboardFollow Ladders magazines on Flipboard covering Happiness, Productivity, Job Satisfaction, Neuroscience, and more1. Drink enough waterThe body is approximately 60% water and it makes sense that we need to keep this nonplusultra level topped up. Most of us should aim to drink two liters of water a day having a bottle of water on you will help you track your daily water intake. If you prefer some flavour in your drink, then add a squeeze of lime juice and you wont feel youre missing out.2. Get enough sleepSleep deprivation hurts you both physically and emotionally, yet the myth exists that we can do our jobs just as well on four or five hours of sleep as we can on seven or eight.Set aside some time to wind down into your sleep routine. Turn your phone off 30 minutes before bedtime and leave it outside the bedroom. Take a hot bath, change into dedicated pyjamas and drink some water to help you relax.3. Think nutrients, not numbersCalculating every single meal and restricting what you really want to eat based on calorie counting is not going to nourish your body or mind. A balanced plate will help you achieve optimum nutrition, be free from cravings and will satisfy your bodys every need. As a general rule for everyone, you can follow hand portion sizesOne palm of protein, such as tofu, chicken and fishOne handful of carbohydrate, such as rice, oats, starchy vegetables and fruitTwo handfuls of non-starchy vegetables, such as broccoli, spinach and peppersOne thumb of healthy fats, such as olive oil, butter, coconut oil and nut butter4. Make time for exerciseExercise offers benefits that can improve nearly every aspect of your health. Regular physical activity can also increase the production of hormones that make you feel happier and help you sleep better.You can get health benefits even if you split it into a few short bouts of exercise a day. Try incorporating more walking into your commute, or taking up a hobby youll enjoy, such as swimming or dancing.5. Stay motivatedThere is the goal-setting theory called SMART, which can help us set better goals. It states tha t for a goal to be truly motivating, it should be smart, measurable, attainable, realistic and timely.What this means is a clear and easily measurable goal that is realistic for you and set within a specific timeframe. By creating goals that meet these criteria, you will significantly increase the success rate of achieving them and you may even get superior results.6. Dont dietAlmost half of all Brits have tried to lose weight at some point, with the figure rising to as high as 57% for just women. And almost two-thirds of dieters say that they are pretty much on a diet all or most of the time. But what faddy diet peddlers dont share is that the true measure of a diet isnt how you feel hours, days or even weeks later its how you feel after months and years. Rhiannon tellsYCBhow she always empowers her clients to live a life where food has no power over them, except to bring you nourishment and joy.7. Moderation is keyBelieve it or not, having the odd indulgence can be really good for you, just try to make sure its not all the time. Your relationship with food and your body will only benefit from a relaxed approach. Rhiannon tends to live by the 80/20 rule I am healthy 80% of the time and then for the other 20% dont worry about it.This article originally appeared on Your Coffee Break.