When people want to improve their nutrition, they often ask about protein, calories or supplements.

Very rarely does anyone ask about water.

Yet hydration is one of the simplest things you can improve, and it can have a surprisingly big impact on how you feel day to day.

Your body is made up of around 60% water, and every single cell relies on it to function properly. It’s involved in everything from regulating your body temperature and transporting nutrients to supporting digestion and helping your muscles work efficiently during exercise.

Even being mildly dehydrated can leave you feeling tired, lacking concentration and hungrier than you actually are.

In fact, thirst is often mistaken for hunger.

Have you ever found yourself reaching for a snack in the middle of the afternoon, only to realise you hadn’t had a drink for hours? It happens more often than you’d think.

If you’re training regularly, hydration becomes even more important. Sweating means you’re losing fluid, and if you don’t replace it, your performance and recovery can suffer.

A good place to start is aiming for around 2-3 litres of fluid per day, and more if you’re exercising, spending time in the heat or naturally sweat a lot.

You don’t have to drink it all at once.

Keep a bottle with you, have a glass with each meal and get into the habit of drinking little and often throughout the day.

Remember, you don’t have to be perfect. If you’re currently drinking one litre a day, don’t worry about getting to three overnight. Small improvements are what make habits stick.

Erin Grant
Head of Gyms | MNU Certified Nutritionist