Before nutrition protocols, supplements, and training programs — water. Most people walk through life chronically dehydrated, mistaking thirst for hunger, fatigue, and poor mood.
60%
of body is water
2.5L
daily adult requirement
1%
dehydration = 10% less focus
Daily Guide
How Much Do You Need?
3L2L1L
Your daily target
8
Glasses
250ml
Per glass
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On waking — 500ml
Your body loses around 1 litre of water overnight through breathing and sweat. Rehydrate before anything else — before coffee, before food.
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Exercise — add 750ml
For every hour of exercise, add 500–750ml to your daily intake. Weigh yourself before and after training: 1kg lost = 1L of fluid to replace.
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Heat — add 500ml per 5°C
In warm climates, sweat rates increase dramatically. The thirst signal is always behind actual dehydration — drink before you feel thirsty.
Know Your Body
Signs to Watch
Signs of Dehydration
Dark yellow or amber urine — the most reliable indicator. Aim for pale straw-yellow.
Headache, especially mid-afternoon. This is the most common symptom of mild dehydration.
Fatigue and poor concentration — the brain is 73% water. Even 1% dehydration degrades cognitive performance.
Dry mouth, lips, and skin — the body prioritises internal hydration, drying out the skin first.
Signs of Good Hydration
Pale yellow, nearly clear urine throughout the day (not first thing in the morning).
Consistent energy without the 3pm crash — dehydration causes most afternoon energy dips.
Clear skin — water carries nutrients to skin cells and removes waste products effectively.
Urinating every 2–3 hours comfortably — a sign the kidneys are well-supported.