Drink 6–8 cups of fluid a day. Water is fine. Pale yellow pee = you're sorted. That's the whole test.
The NHS recommends 6–8 cups or glasses of fluid a day. Water, lower-fat milk and sugar-free drinks all count.
You've been sold a story about electrolyte powders and £3 bottles. Most of the time, plain water is enough — and it starts long before you leave the house.
THE BASICS THAT ACTUALLY MATTER
Sip water through the day, not chug half a litre right before you leave.
For anything under an hour, water is enough.
Longer than an hour, or in the heat: add a pinch of salt or a cheap electrolyte tab to your bottle.
A pale yellow pee means you're hydrated. Dark = drink more. That's the whole test.
WHAT YOU DON'T NEED
£40 bottles. Coloured sugary drinks that are basically pop. Anything called "pre-workout".
Save your money for a decent pair of shoes.
COMMON MISTAKES
- ×Chugging half a litre right before leaving — space it through the day.
- ×Buying £3 electrolyte drinks for a 30-minute walk. Not needed.
- ×Forgetting hot drinks and lower-fat milk count.
LEVEL UP
- ↑Sessions over 60 minutes or in the heat: add a cheap electrolyte tab or a pinch of salt.
- ↑Keep a bottle in every room you spend time in. Friction kills habits.
- ↑Cut ultra-sugary drinks — they knock other habits off course too.
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STACK THE WINS.
Fill your water bottle right now and put it on your desk. Aim to finish it before lunch.