Fluids…(the good, the bad and the ugly!)

You need fluids to keep you alive…you can live without food for a while but you need fluid.  There are some forms that will help and there are others that will hinder your progress in life.  I will lay out a few options that may seem obvious at first but I’ll try and clarify the why, so lets get started….

The good 🙂


So first off, I will tackle water…H2O.  The human body requires water each day to avoid dehydration; the precise amount depends on the level of activity, temperature, humidity, and other factors. Most of this is ingested through foods or beverages other than drinking straight water.  I use a very easy calculation to determine how much water you should drink a day….take me for example, currently I’m 79kg, so I aim to drink 79 ounces of water which is roughly 2.24 litres.  If you weigh 100kg, then its 100 ounces (2.84 litres)…you get the idea!

Coconut Water

This stuff is expensive, but it serves to hydrate and its bursting with naturally occurring electrolytes too.  The other great thing about it, is its loaded with potassium (more than a banana in fact).  Potassium helps to keep you properly hydrated – a great option for drinking while training.  If you see it on offer, buy it and try it 🙂

Green Tea

Over the last few decades green tea has been subjected to many scientific and medical studies to determine the extent of its long-purported health benefits, with some evidence suggesting that regular green tea drinkers may have a lower risk of developing heart disease and certain types of cancer.  Although green tea does not raise the metabolic rate enough to produce immediate weight loss, a green tea extract containing polyphenols and caffeine has been shown to induce thermogenesis and stimulate fat oxidation, boosting the metabolic rate 4% without increasing the heart rate.


Coffee is a stimulant….having a cup when you wake up will help you move up a few gears and prepare you for the day.  I have mine with a spoonful of Coconut Oil every morning (I’ll write an article on that another time!).  Be warned though, it also has a half life of 6 hours, so to guarantee the caffeine is out of your system before bed time, I would definitely stop drinking it beyond 3pm.  switching to fruit teas instead is an awesome alternative if like me you still like the odd hot drink in the later parts of the day.

The bad 😐

Fruit Juice

Now this is bound to raise a few eyebrows from the ill-informed…When I speak to clients about fruit juice, most of them assume its a healthy option, so let me put it to you this way….in a small glass of freshly squeezed orange juice, you will find the juice of about 8 oranges.  Now I don’t know about you, but what is moderate about consuming 8 oranges in one sitting?  If I put 2 bags of oranges in front of you and said to go eat them, I’d have an odd look or two!  Another point, is that consuming 8 freshly squeezed oranges for breakfast in particular will have you insulin spiking and that’s the last thing you want in the morning as you are at your most insulin sensitive at that time of the day.  So my advice is to keep water and fruit separate, don’t mix the two, its a recipe for disaster.


A moderate amount of alcohol consumed occasionally does not harm most people. However, excessive drinking above recommended levels, on a regular basis, can cause health problems.  In terms of calories, its not good news either, it weighs in at 7kcal/g…A bottle of Budweiser is roughly around 145kcal per bottle.  It’s not all about the calories though, it’s what happens at a biological level that puts it in the ‘bad’ category.  For me, I like to feel at my absolute best everyday so my days of drinking alcohol are well and truly behind me, but if I was to opt for an alcoholic drink of some kind, I would go with an occasional glass of red wine for its antioxidant anti inflammatory properties.

The ugly 😦

Fizzy drinks

Fizzy drinks are loaded with sugar…see my recent article here.  A 20z drink of of the fizzy stuff contains around 16 teaspoons of sugar, again nothing moderate about that at all!  There is also another reason for not drinking them and that is because of the ingredient aspartame.  Aspartame is a neurotoxin and its effects can lead to neurological or psychiatric symptoms such as seizures, headaches, and mood changes, so in short avoid it 🙂

Now the thing is, I could go on and on and on about fluids, but I wanted to put out there a few ideas if you are struggling with ideas on what to take onboard but in conclusion I would say get re-acquainted with water, its readily available in most countries, relatively cheap and you’re made up of about 60% of it already 🙂

Have a great weekend 🙂


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