Hello Warrior!

Welcome to Week One of your Nutrition Coaching programme!

We’re so excited to have you as part of our community and if you’re not already a part of our Warriors Facebook group, please click the link to join the group now:


This week, we are going to be working on your hydration- water! You’ll have heard the stats – we are 70% water, so if you’re not replenishing this, you simply can’t feel, look or move as well as you could do.

Many of our Warriors have initially struggled with this – either due to simply not feeling any thirst or forgetting to drink – so if you find this hard, you are not alone.

Let’s begin – click on the play button on the photo below to watch your first video:

So what can water help you with?

Having more energy = getting more done
Recovering faster from exercising and life in general
Performing better at exercise – if you are 5% dehydrated, this wil affect your exercise performance by up to 30%
Feeling more awake
Having skin that glows
Better immune system function = getting sick less
Maintaining good blood pressure
‘Detoxing’ – your kidneys can’t eliminate toxins, if there is not the water to go with them!
You may also find that you are hungry less, which is a bonus!

So, are we in agreement that this is really important?!

How do I know if I’m dehydrated?

Dehydration is defined as having just 2% less water than you should. Signs of this include:

∙ Thirst ∙ Loss of appetite ∙ Dry skin ∙ Skin flushing
∙ Dark-coloured urine ∙ Dry mouth and lips ∙ Fatigue or weakness

How much water do I need?

It varies from person to person, but the average person requires 2-2.5 litres per day.

Getting more specific, an individual requires roughly 1 ml of fluid for every kcal they burn. If you’re burning 2000 kcal (calories) a day, you’ll need 2 litres of water, plus this increases in hot weather.

To calculate the amount of fluids required during a particular event or training session, you should weigh yourself without clothes before and after training. Every kg lost is equal to a litre of water. For example, if you are 1 kg lighter after training this means you have lost 1 litre of water. You should aim to make up any deficit in body weight by 150% – in this scenario it would mean consuming 1.5 litres of water.

Please note that if you have consumed any fluids during the training session these need to be added to the weight lost in order to get total fluid losses.

How can I do it?

I completely understand that you’re busy and it might seem like just another thing to remember. So here’s a few helpful tips that other Warriors and myself have found useful:

Place a post it note on your desk to remind you

Set an alarm on your phone to drink a glass of water every hour on the hour

Fill a 2l bottle in the morning and make it your task to finish it by the end of the day. Keep it somewhere visible.

When you get up to fill a glass, make it a pint glass and fill two, then have them both on your desk.

Be sure to drink gradually during the day and expect your loo visits to increase in frequency during the day! This won’t last forever, only a couple of weeks and then things will normalise. Within the first few days, you will start to feel better – more alive and awake.

Good news also – all fluids count, including squash, tea and coffee. But plain water is best.

Good luck – and remember, we are at your disposal for any questions you may have! If you think of anything, please don’t hesitate to post in the Warriors Facebook group. Its’s there for you to chat with your fellow Warriors and ask for help – everyone is really open and is 100% rooting for you!



Your Head Warrior