Healthy Habits – Drink Up

Healthy Habit Number 2. Drink 2-3L of water per day.

For this post when I refer to water I am referring to all liquids drank.

 

2-3L is just a ball park figure that will be suitable for most people. 2L for smaller less active individuals and 3L for larger more active 

individuals, of course there will be outliers. I recommend taking a pretty common sense approach to staying hydrated, aim for 5 relatively clear urinations a day. If you aren’t achieving this drink a bit more, if you are running to the toilet every 30 minutes drink a bit less. Monitor this and through trial and error you will find your sweet spot. If you are exercising more or spending time in a hot country I would recommend you increase your fluid intake. For those of you who really want to get precise aim for 35-40ml fluid per kg of body weight per day.

Why should you be concerned with your liquid intake? 
Well, drinking sufficient water and staying hydrated has a lot of roles, let’s just list a few: 
• eliminate toxic substances 
• produce digestive enzymes 
• maintain healthy skin, hair and organs 
• help your body absorb essential vitamins, minerals and natural sugars 
• Maximise physical performance 
• Energy levels and brain function 
• Healthy digestion 
• Help with weight loss – satiety, metabolic rate 
It’s pretty evident that staying hydrated is damn important. Nail the basics and don’t underestimate the importance of drinking enough liquids.Tips and Tricks 
• Fill up a litre bottle and keep it with you. Drink 2 throughout the day. 
• Glass of water first thing in the morning and at each meal. 
• Make sure to bring water to the gym. Drink at least 0.5-1L while working out. 
• Use flavourings such as MiWadi to help you drink more, make sure to opt for sugar free versions. 
• Drink your teas and coffees, despite what you may have been told, coffee still counts towards your overall liquid intake.

Make these habits a priority, they may just be the missing link to your success.

If you want to learn how to manage your own nutrition check out the nutrition coaching packages here.

Yours in health,

Shane

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