Water, It's Boring, But You Need It!

What is the single biggest change you can make to your daily lifestyle that will have the biggest impact on your health and wellbeing? Giving up smoking? Giving up alcohol? Giving up sugar loaded drinks and snacks? All of those will have a big positive impact on you and your health/fitness but, the biggest change you can make right now and also the easiest change you can make right now, is drink more water! Simple!


Most people who are trying to lose weight, lose fat, get fit, etc… obsess over exercising and what the latest fad celebrity endorsed DVD is. They invest endlessly into generic extreme calorie restrictive diets or worse, chemical laden meal replacement shakes. I have even heard people talking about using some abdominal wrap that is ‘guaranteed to help you lose pounds”. More likely guaranteed to help you lose £’s! The positive? There’s no shortage of effort here, people are willing, desperate in some cases to try anything but unfortunately, it’s all put before the basics, the first things you need to get right to get in shape.

Before you can be a healthy human being, you have to be a fully operational and optimised human being. That starts with sleep. If you’re not getting around 8 hours of quality sleep every night, plus an hour ish for every hard training session, then you’re just not going to be able to recover and stay healthy over the long-term.

There is no point in dieting/exercising if you don’t sleep properly. None of that secondary stuff will matter. The very same thing is true for hydration.

 Water makes your body work right, It’s essential for your skin, internal organs, muscle tissue, hormone function, joint health, sexual function, your mood. Have you ever struggled with your appetite? That might be the result of poor hydration habits, nothing more.


You have to make sure you are drinking enough water throughout the day. But exactly how much should you drink? A suitable estimate is about a 4.5 – 5 litres a day for active men, and about 4 – 4.5 litres for active ladies. But an exact number will depend on your activity level, the climate you live in, your preferences, etc.

Here are two tips to keep in mind. First, if you’re thirsty, drink water. It’s that simple. Second, keep drinking until your urine runs clear. Once you’re there, back down to sipping.

I think everyone realises that they should drink more water. Certainly every time we take on a new client they say they know they don’t drink enough of the old H2O… But this seems to be a big challenge for a lot of people. Drinking frequently is hard, apparently. So let’s try to make it a little easier. Below are 4 really simple and easy to follow tips on how you can be better hydrated and healthier in your every day lives.

Spend some money on a cool, functional water bottle that you actually love. You’ll be more likely to have it on hand and be hydrated.

Are you feeling hungry? Drink another glass and see how you feel in ten minutes time. Hunger might be a false symptom.

Every meal should include a full glass of water. Ideally you would drink a glass with each course.

As soon as you wake up and get out of bed, drink a full glass of clean water.

Happy hydrating

Tim Arnold