Bottoms up! 


One of the first symptoms of thirst isn’t usually feeling thirsty. Feeling lightheaded, tired or a headache are the typical first signs that you’re running low on H2O. (Forgive the rhyme, but you’ll remember it forever now) So that mid afternoon energy dip could actually mean you need to top up.
There’s conflicting advice on how much and when you should consume water. So what’s right for you? Easiest solution, make a few changes and listen to your body.

If you’re not used to drinking so much water it can be a tricky transition. But there’s at least one health reason to help with motivation.

First, take note of your fluid intake for 24 hours and look at how much plain water you have consumed. If it’s less than 1 litre you will significantly see health benefits by drinking more. A good 2 litres a day will really benefit you long term. Try your best, after 7 days take note of how you feel and implement the right long term changes for you.


-If you only drink iced/flavoured water maybe it’s time to make a change (or see infusions below). It can’t always be available and it’s restricting you from being the best version of yourself. You are 60% water so its vial for our survival. Challenge yourself and see the difference. You’ve only got your health to lose.

-Use a water bottle and a permanent pen (sharpie) mark how many times you fill up your bottle up each day. Visuals help us to stay aware and build good habits. Once the body gets used to the fluid intake it will become second nature.

-Leave a glass of water beside the bed for when you wake up. As you’re sleeping for 7-8 hours your body becomes dehydrated. If you wake up dying for your morning coffee, that’s actually your body telling you you’re thirsty. When you’re sleeping your body goes into pit stop mode, it’s making repairs, clearing out your system, growing new cells and getting ready to dispose of waste. Water is the building block of cells and drinking water when you first wake up helps your kidneys flush out waste toxins. It can be strange at first but stick to it, in two weeks you’ll wonder how you coped before.

-Brain fog? Water also helps to reenergise your brain function. Your brain is 75% water, it will become slightly dehydrated throughout the day, especially overnight so if you struggle to get up in the morning, feel tired/sluggish when you try to start the day, you could be in dire need of fluids.

-Fruit infusion, if these work for you try using frozen fruit. It’s cheaper, they contain more nutrients then older fresh fruit (as they’re frozen within hours of picking) and it keeps your water cool.

-Water helps to lubricate the joints. If you feel joints stiff when exercise then drinking a small glass of water an hour before your workout will improve your range of motion (along with all those warm up exercises I know you do!).

-Prevents hitting the wall. Cells that don’t maintain their balance of fluids and electrolytes shrivel, which can result in muscle fatigue. Preventing dehydration fatigue gives you more fighting power!

-Weight loss. It is a natural appetite suppressant, it fills the stomach and yes it’s a great distraction but how does the biomechanics work? Without moving your body burns calories just to keep you alive, this is known as basel metabolic rate, or BMR. Studies show after drinking 500ml of water our BMR raises by 25% for up to an hour. Why? Because the body works harder to use all that water and pass it through your body. That’s right, an internal workout just by drinking H2O! If that isn’t enough further studies have shown on average people who drink water before each meal ate 10% less due to a suppressed appetite. 10% less food each meal?! You’re looking at potential half a pound of weight loss per week!
Overall listen to your body. Stick with it and enjoy a renewed and refreshed system with healthier looking skin! (Keep watch for body brushing info coming up soon!)


About Miss Fox-Wolfpack Training

Certified Personal Trainer, Run Coach, Nutritionist & Sports Therapist dedicated to health & wellbeing.
This entry was posted in Fitness, Nutrition, Sports Therapy, Weight loss and tagged , , , , , , , , , , . Bookmark the permalink.

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