You probably know that you should be drinking more water, but it is hard to where to get started or even why you need to drink more water. I wrote this blog to explain why you need to drink more water and how to get started. Drinking more water is the first – and the most important – nutritional habits that I work on with clients. Some clients find this habit incredibly easy. Other clients have had to struggle with reducing their fizzy drink or coffee addiction. It has taken them a little longer to move on from this new water habit.
But the beauty of nutritional habits is that they last forever. It doesn’t matter how long it takes to cut back on your coffee or fizzy drink addiction. It is good to start – because drinking more water will be with you for life, and what a great habit it is to have.
Not drinking enough water may be the reason you feel exhausted later afternoon. Your body is made up of 60% water. Without adequate water, you will start to feel fatigued and exhausted.
In addition, Water delivers essential nutrients to all of your cells, in particular, your muscle cells so drinking water will help you to reduce muscle fatigue.
Water helps with weight loss because it makes you feel full longer, without adding any additional calories. Discovering when you are ‘thirsty’ rather than hungry can be the key that unlocks the weight loss issues for clients.
Why do you need to increase your water?
The reasons why you need to drink more water. And not just scientific reasons but also emotional reasons. I know from coaching clients that if you understand your ‘why’, then clients are more likely to stick to your habit.
So here is your why, why you need to drink more water:
- It is required as a lubricant for your joints and eyes and as a shock absorber for your spinal cord. Drinking more water will stop you from creaking when you get up in the morning!
- Helps to dissolve your food and liquids and transports and transfers it throughout the body.
- A vital and necessary component of producing the ‘protein and glycogen’ that are required for all body’s cell function – so that your body can operate well.
- Acts as a catalyst to the body’s metabolic reactions. Water carries chemicals and then works as a catalyst to speed up the enzymatic interactions.
- Acts as a temperature regulator. When your body temperature increases, you begin to sweat and as this sweat collects on the skin, it evaporates and cools your body and at the same time lowering your core body temperature.
- A great source of minerals – drinking water is processed and pollutants are removed and minerals are added like fluoride, calcium, magnesium.
Is it safe to drink water straight from the tap?
A question I am often asked is – is it safe to drink water straight from the tap? Bearing in mind that all water goes through the process I have just described before it arrives in your home, is it safe? It depends on how comfortable you feel and where you live.
For instance, I am happy to drink water from the tap because I live in Devon. However, in some urban areas, this may not taste or feel quite as comfortable. Rest assured it is safe, we have an amazing water processing system. But the rumours are that London – for example – has worked its way through 7 other drinkers before it is recirculated.
Plus over the past few years, there has been concern over oestrogen potentially being present in our tap water – due to the increased prevalence of the pill in our water systems. I talk a lot about this in my best-selling book, Gorgeous! If you want to make nutritional changes but feel overwhelmed and confused by conflicting information and you’re left bewildered where to start then pick up a copy of Gorgeous!
Should I drink water instead of fruit juice?
Another question I am asked constantly is it okay to drink juice or fruit juice? My preference is to drink water instead of fruit juice. Plus I’d also minimise your intake of carbonated drinks, sports drinks, coffee, and tea. I appreciate that this can be very difficult and don’t try to go cold turkey. Instead, add in water and ease out other drinks.
For instance, I appreciate that we are told by the marketing agencies that fruit juice is a healthy alternative to fizzy drinks but in reality, fruit juices have very little nutritional value in terms of the fibre they contain and they are also loaded with almost as much sugar as a can of coke! Fruit juices aren’t a substitute for the real thing – fruits and vegetables are more beneficial for you when you eat them as the food you have the benefit of the freshness, the fibre and more nutrients, that haven’t been pulverised out of the fruit.
The other consideration is fructose. Fructose is the sugar found in fruit, and not only is it a nutritional sugar, but it is also a type of sugar that bypasses your digestive system and goes straight to the liver. Patrick Holford from the Institute of Optimum Nutrition warned me decades ago about spiking my sugar and then insulin peak with too many fruit juices and even fruit, which at the type was radical. Eat fruit and vegetables to obtain the most nutrient content and fibre.
Work towards drinking mostly water, however, green tea is another great choice because it is full of antioxidants and a little coffee is good too. If you are interested in finding out about how much is too much read my blog: Coffee: how much is too much?
How much tea and coffee should I drink?
As part of my free 7 day water challenge clients ask if they can drink tea or coffee instead of water because they contain water. Great question.
But drinks that contain caffeine, such as tea, coffee and coke act as diuretics. Which simply means that they remove water from your body. A diuretic needs more water to flush it out of your body, so your body can make the body produce more urine.
Should I drink sports drinks whilst I work out?
Sports drink usually contain toxic amounts of sugar. Look on the label of any sports drink and count the number of sugars that are contained in the drink. Anything ending in the letters ‘ose’ is sugar. Marketing companies hide the amount of sugar by giving it more varied and different names. To read more about sugar read my blog: Sugary drinks what you need to know
Of course, during a sweaty workout, you need to drink more water. However, over-consuming water could lead to an electrolyte (mineral) imbalance.
This is why sports drinks containing carbs, proteins, and minerals have become popular. However, a simple drink of water and personally adding an ‘electrolyte’ supplement is a better alternative, which is what I do.
How much water should you drink a day?
Aim to drink eight glasses of water per day if you’re not exercising, and double that – sixteen full cups – when exercising. Start with five and build up.
The water you consume in smoothies and green tea do count towards your water consumption, don’t rely on these drinks alone because they don’t usually get the job done. You will also need to top up with some water.
Join the water challenge and find out more click here to join the 7-day water challenge for free
What do you need to know about not drinking enough water?
Your body is made up of 60% water and water is absolutely essential for a variety of your body’s physical functions. Your health, performance, and body composition (the way you look) will suffer if you don’t drink enough.
You lose water in a number of ways throughout your day. In nutritional terms, we call it ‘insensible’ water losses, which means the water loss that you can’t see or feel.
For example, you won’t be aware of fluid loss when you when breathing or how much is lost through evaporation from your skin – which is increased when you are ill or have a fever. Even when you are not exercising you will still lose water due to sweating. However, during intense exercise, especially in hot climates, sweat loss will be dramatic.
Another regular water loss is through your daily functions – your wee and poo or more politely known as faeces and urine. An average adult with normal kidney function requires 400 to 500ml of water to excrete your daily poo load 🙂 nice!
As little as 1-2% of water loss can lead to activity levels dropping and additional water losses can lead to illness or even worse.
Prefer Video? Watch My Video Why you need to drink more water?
What are the consequences of not drinking enough?
It is staggering to know how little water loss will affect your cognitive and physical function – you’ll become more tired, you won’t be able to concentrate and your body won’t function as effectively in just a small amount of dehydration – for example
• 0.5% loss of water will lead to an increased strain on your heart. Your heart has to work harder because there is less fluid in the blood
• 1% will reduce your aerobic endurance, meaning you will become tired more quickly when walking or running.
• 3% decreased muscular endurance – legs get achy when walking or running.
• 4% diminished muscle strength – reduced motor skills heat cramps
• 5% heat exhaustion will result in cramping, fatigue and reduced mental capacity.
• 6% physical exhaustion equals heatstroke and/or coma.
• 10-20% Mort! You are no longer around
Even a small water loss can drain you of energy and make you feel completely exhausted PLUS your cells will not be functioning properly, your metabolism slows down and you won’t burn calories or fat. Your digestion becomes uncomfortable and unreliable. When your body has a shortage of water, it takes it from less important places (joints) to use in a more important place (brain).
How much water do you need to drink a day?
Drink five to seven glasses of water a day. Join the water challenge if you need a helping hand with this it is free.
The size of glass – sip 250ml before and during each meal. Start with 5 glasses a day, eventually, we can increase this depending on your needs.
Estimating the exact water required for you depends on your weight and size. For example, for every kilogram of body weight, you should have 30-40ml of water.
- If you weigh 50kg (110lbs) you will need one and a half to two litres of water per day.
- If you are 100kg (220lbs) you will require three to four litres of water per day.
Larger people will likely require more water, smaller people likely require less.
Plus if you exercise more or if you live in a warmer climate you will also need to increase your water requirements.
Your daily water intake can come from both food and drink. Therefore generally a safe recommendation for daily fluid intake is about three litres of fluid (or twelve cups each day. Since one litre (four glasses) comes from our food, this means that two litres (eight glasses) need to come from your purposeful drinking.
How can I add more water to my day?
Drinking water with your meals and snacks or choose another time that best suits you to stick to your plan. Habit stacking is a great way to get started with a new habit, and if you time your water intake with something else you do regularly it will be easier to stick to the new habit.
If you are on the go and it is difficult for you to have five glasses of water with a snack or meal, then purchase a 1-litre water bottle online or from a local sports shop. Fill it with water add freshly squeezed lemon if you want- and drink the contents during the day. Carry it with you in your handbag, walk with your water bottle to school, on your daily walk and keep it by your desk. Fill the bottle up twice and drink it throughout the day.
Join the water challenge and find out more click here to join for free
The secret is to include your nutritional habits like – adding more protein, drinking more water, decreasing carbs and then play around with the best way for you to adopt this new habit.
Be playful and investigate what you personally need. It is a game, where you are learning about yourself. My energy levels are through the roof at 50, way more than I was at 20 or even in my 30s. Feeling good about yourself and feeling fulfilled comes from learning, learning about yourself and what you can do to make changes. Happy changes.
The Gentle Reset – 6 weeks reset your mind and detox your body
If you’re not feeling great, full of vitality and hitting your weight goals then you’ve probably had a few glaring gaps……so with that in mind, I’d like to invite you to work with me inside my membership community on The Gentle Reset.
Each time this programme opens it is only open to 10 new enrolments and I’d love you to be a part of it
Working with me inside the membership, I’ll help you identify the bad habits that are accruing, then give you the resources you need to add in some great habits using coaching, video tutorials, cheat sheets, exercise videos, group coaching, and the all-important buddy-up, supportive motivation.
And you get the opportunity to pick my brain and get personal feedback on your nutrition every single week in our group coaching session. My Group Coaching programme is based on a 6 weeks course that will focus on your health and wellbeing. Inside the 6 weeks: The Gentle Reset you will be able to reset your mind and detox your body and be provided with the support you need to get a healthy lifestyle in place.
A big part of that means that you will have nourishing eating habits that will give you more energy and more motivation as well as the appropriate levels of exercise.
Who is The Gentle Reset for?
- Over 40 and wondering what the next 50 years are going to look like for you, then my Group Coaching programme is a great way to reset your health.
- Busy, professional woman, successful in so many other aspects of your life but find it hard to find time for you then my Group Coaching Programme is perfect for you.
- Looking for nutrition, exercise and emotional wellbeing that is tailored to you, your life and your commitments.
- Want to move your health onto the next stage, and create a new lifestyle that supports and nurtures you rather than drains you. Then the 6 weeks The Gentle Reset is perfect for you – Join here: The 6 weeks Gentle Reset
- Improve your nutrition and nourish your body by adding in great nutritional and exercise habits that will not lead to burnout instead you will feel energised and vital so that you can take on all those ‘life’ tasks that previously you found so draining.
- Or you are looking to increase your mental agility, enhance your creativity and problem-solving abilities. to tackle the next stage in your career and life then jump into the Group Programme
- If you want to feel emotionally and physically stronger so that the stress of life doesn’t send you into a spin of negative coping strategies and behaviours then join us for the next round.
What sort of results can you expect?
Here are a few examples of what my clients have achieved so far:
Marketing business owner Charlotte is frank: “Your support, great advice, laughter and tough love have changed my approach to food…as a busy mum of 2 teenagers and consumer brand marketer & business owner, I’ve changed my entire approach to food and prioritising my own health” Read more about Charlotte’s journey here
Busy mum and school teacher Catherine retrained as a primary school teacher with 3 boys and a large extended family meant that Catherine and little time to focus on herself, let alone her health. Her trigger came when her workload and home balance became too much. Her health was suffering. Find out more about Catherine’s story and others click here: success stories click here
How much does it cost?
Your investment is currently £415 but this is for a limited time, the price will be increasing soon – click here to grab the best possible price
BE QUICK this programme, along with all my programmes will be increasing in price very soon > Click here to find out why I am raising my prices But you’ll also discover how you can grab a place before my prices go up, but you will need to be fast.
Gorgeous is your journey of discovery
PS. If you have read enough and you know that this is for you, and you are ready to discover the next stage of your journey – then click here to join my next round before the prices rise
PPS. Don’t forget the gorgeous book – your insight into great health and vitality Gorgeous! how to look and feel fantastic every day. Gorgeous! book