Drink fresh water every day.

Water is essential to life. It is one of the most vital resources for the human body. Many people find it hard to stick to drinking water with their diet. It is also common for people to not realise the role water has to play in a weight loss journey.

Studies have shown that people whom started drinking more water (minimum of an extra 1L) than they used to have lost an average of 4 pounds in a week. This is because the body is better hydrated and therefore does not need to store excess water.

When a person is dehydrated, the body absorbs all available water as a “stock up” knowing that resources are running low (just like a camel in the desert). This water storage can actually lead to an increase in weight and inches.

As you drink more water daily, the stored water in your body is released. Since your body is hydrated better, your brain tells your body that there is no use for stocking water up. Eventually, all the weight from your water storage gets utilised or drained and you will feel lighter and healthier. You may even notice a reduction on the scales or tape measurements! Increased water intake is associated with a loss of body weight by increasing metabolism and breakdown of fats!

How much water you need It depends on a lot of things and varies from person to person. For adults, the general recommendation is 1.6 litres a day for women 2 litres a day for men. This includes fluids from water, beverages like teas and juice, and food. You get an average of 20 percent of your water from the foods you eat. You might need more water than someone else. How much water you need also depends on:

• Where you live. You will need more water in hot, humid, or dry areas. You’ll also need more water if you live in the mountains or at a high altitude.

• Your diet. If you drink a lot of coffee and other caffeinated beverages you might lose more water through extra urination. You will likely also need to drink more water if your diet is high in salty, spicy, or sugary foods. More water is necessary if you don’t eat a lot of hydrating foods that are high in water like fresh or cooked fruits and vegetables.

• The temperature or season. You may need more water in warmer months than cooler ones due to increased perspiration.

• Your environment. If you spend more time outdoors in the sun or hot temperatures or a heated room, you might feel thirstier faster.

• How active you are. If you are active during the day or walk or stand a lot, you’ll need more water than someone sitting at a desk. If you exercise or do any intense activity, you will need to drink more to cover water loss.

• Your health. If you have an infection or a fever or lose fluids through vomiting or diarrhea, you will need to drink more water. If you have a health condition like diabetes, you will also need more water. Some medications like diuretics can also make you lose water. Pregnant or breastfeeding.

• If you’re pregnant or nursing your baby, you’ll need to drink extra water to stay hydrated. Your body is doing the work for two (or more), after all.

No one can tell you exactly how much water you need. It depends on many factors. Try experimenting to see what works best for you. Some people may function better with more water than usual, while for others, it only results in more frequent trips to the bathroom. If you want to keep things simple, these guidelines should apply to the majority of people: Drink often enough throughout the day for clear, pale urine. When you’re thirsty, drink. During high heat and exercise and other mentioned indications, drink enough to compensate for the lost or extra needed fluids. A lot of medical research has been done and published to prove that water helps with weight loss and remaining well hydrated throughout the day and drinking water before a meal has shown to reduce the amount of food eaten daily and during a meal. The will to stick to drinking more water consistently is the key to a healthier body. How can I personalise this habit? Choose how much water you would like to drink each day. If you’re not used to drinking water, we recommend starting with 1L day. If you’re used to drinking water consistently, focus on increasing your intake to 1.5-3L/day.

• Invest in a water bottle, one that is sleek, convenient and suitable for YOU. Don’t go out and buy a 5L bucket to drag around with you everywhere you go!..this is not necessary. One that fits in your bag/car/on your desk is ideal.
  

• Set reminders on your phone every couple of hours with mini targets e.g. drink 500mls.
  

• Start the day with 500mls before doing anything else. Keep a glass in the bathroom or bedside table and get your first intake before going downstairs.
  

• Add variety by enjoying sparkling water and herbal teas.
  

• Set a realistic target, one that you are 90-100% confident you can do every day of the week.
  

• Check into your app each day to track your intake.