[00:06]
OK, today we’re going to be talking about the sexy topic of water — and why you might be drinking water wrong, and how it could be costing you energy.

[00:16]
One thing I’ve said many times — especially during speaking engagements — is this:

“You’re not hungry. You’re dehydrated.”

It tends to blow people’s minds because they’ve never considered that concept. You’ll scan the room and suddenly see people pouring water into their glasses, trying to frantically rehydrate.

There’s more to it than just the link between hunger and thirst — although that’s a big one. If you’re feeling hungry or craving something, often you might simply be dehydrated and need more water.

But there are other implications of dehydration I want to cover today.

The 3PM Crash Might Not Be What You Think

[01:09]
Here’s a common scenario:

You don’t feel thirsty. You’re not thinking about water.
 Then by 3:00 or 4:00 PM, you can barely keep your eyes open.

You blame:

• Lunch
• Poor sleep
• That long meeting

But you don’t blame the fact that you’ve had one cup of coffee and maybe half a glass of water since waking up.

This is extremely common — especially in high performers and busy professionals. They forget to drink water and run purely on caffeine… which is naturally dehydrating.

Why Thirst Is a Bad Indicator

[01:47]
Here’s what most people don’t realize:

Your thirst mechanism is a terrible indicator of hydration status.

By the time you feel thirsty, you’re already 1–2% dehydrated.

That may not sound like much, but research shows that even mild dehydration (1–2% body weight loss from water) impairs:

• Cognitive performance
• Mood
• Concentration
• Strength

I remember reading a study about 15 years ago showing a clear link between dehydration and reduced strength performance — especially top-end strength.

At the time, I trained early in the morning. That study changed everything for me. I started hydrating before training, and performance improved.

If you train first thing in the morning and don’t hydrate properly, you’re likely hurting your gym performance.

A Quick Personal Story

Growing up, I barely drank water. My mum would give me a bottle for school, and I’d return it basically full.

The turning point?
Creatine.

I knew that if I wanted creatine to work, I had to increase water intake. And since I wanted to build muscle, that motivated me to drink more water — and I never went back.

Why Hydration Impacts Energy, Focus & Performance

[03:39]
Your brain is about 75% water.

When you’re dehydrated:

• Blood volume drops
• Your heart works harder to pump oxygen
• Fatigue increases
• Brain fog sets in
• Focus drops

The typical pattern looks like this:

Morning: Skip water → run on coffee
Afternoon: 3PM crash → blame lunch or sleep
Evening: Drink loads of water → disrupt sleep with bathroom trips

Repeat cycle

Research also shows dehydration can reduce cognitive performance by 10–15%, particularly in tasks requiring attention and focus.

If you’re in a high-demand job and dehydrated, you’re operating at a disadvantage — without realizing it.

You’re not just tired.

You might just be thirsty.

How to Hydrate Properly (4 Key Principles)

Hydration isn’t about chugging water randomly. It’s about consistent intake throughout the day.

1. Drink Consistently - Not Reactively

[05:04]

Research shows consistent water intake maintains cognitive performance better than sporadic large amounts.

Instead of chugging water when you remember:

• 500–700 mL in the morning
• 500–700 mL between lunch and 3PM
• Sip steadily throughout the day

Slow and steady beats random catch-up drinking.

2. Avoid Large Amounts of Water With Meals

[05:37]

Years ago, someone told me drinking large amounts of water during meals can impair digestion by diluting digestive enzymes.

I tested it myself — and the difference was noticeable.

If you drink a lot during meals, you often feel bloated or uncomfortable.

Instead:

• Sip small amounts if needed
• Do most of your hydration between meals

3. Consider Electrolytes (Especially If Active or Stressed)

[06:33]

Water alone isn’t always enough.

Electrolytes help your cells absorb the water you drink.

Research shows beverages with electrolytes improve hydration status more effectively than plain water — especially during:

• Exercise
• Heat exposure
• High stress

If you train, sweat, or live in hot climates:

• Add a pinch of sea salt to water
• Or use a sugar-free electrolyte supplement

Since moving to Dubai and running outdoors, I’ve had to be even more intentional with electrolytes post-workout.

4. Use Visual Cues & Reminders

[07:18]

Make hydration automatic.

• Keep a water bottle on your desk
• Set reminders for 11AM and 2PM
• Use bottles with time markers

Make it visual. Make it easy.

After 2–3 days of consistent hydration, you’ll likely notice:

• Afternoon brain fog lifts
• Headaches reduce
• Focus improves
• Energy stabilizes
• Fewer cravings
• Less snacking

It’s one of the biggest “bang for your buck” habits in health.

How to Check Your Hydration Status

[08:27]

Look at your urine color.

Seriously.

• Pale light yellow → Well hydrated
• Light/dark yellow → Drink more
• Amber/brown → Significantly dehydrated

Your urine color is one of the simplest feedback mechanisms you have.

Final Takeaway

[09:15]

Most people drink water “wrong” because they:

• Forget all day
• Chug randomly
• Overcompensate late
• Disrupt sleep

Hydration works best when it’s:

• Slow
• Steady
• Consistent

And you’d be surprised how much better you feel within days.

[09:36]

Quick reminder — I’ve launched a brand-new twice-weekly newsletter called Built for Life.

It’s designed to help high-performing, busy professionals look, feel, and perform better every day. You can subscribe at: www.builtforlife.io

It’s free, twice a week, and each issue tackles a specific problem and system you need to build.

Next steps:

1. Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow
   
   
2. Find out if you’re ready for a transformation at https://www.rntfitness.com/transform