Are You Drinking Enough Water? The Surprising Truth + My Journey

We all know the mantra: "Drink more water." It's echoed by doctors, fitness gurus, and wellness blogs alike. But how often do we truly stop and consider why? Not just the generic "it's good for you" reason, but the profound impact this simple liquid has on our bodies and minds. In a world saturated with trendy beverages and quick-fix solutions, it's easy to overlook the foundational power of water.

In this article, I want to challenge your thinking about hydration. I want to go beyond the surface and explore the remarkable benefits of drinking enough water, the pitfalls of neglecting it, and the dangers of going overboard. This isn't about shaming anyone; it's about sparking a genuine curiosity about the role of water in your life.

From Dehydration to Revelation

As an endurance athlete specialising in calisthenics, having completed over half a million pull-ups, and particularly high-volume pull-ups (you might know me as The "Pull-Up Guy"), and as a mindset and performance coach, I've learned the hard way what happens when you don't respect the power of water. Pushing my body to its limits, often cranking out hundreds of pull-ups in a single session, taught me that hydration isn't just about quenching thirst; it's about fueling performance, recovery, and mental clarity.

There were days, especially during my 50,000 Pull-Up Challenge, when I felt like my muscles were made of concrete. My mind would be shrouded in a fog, making it impossible to focus on my training or even string together a coherent sentence for a video. I was pushing through but barely functioning. Sound familiar? It's a feeling not too dissimilar to waking up with a hangover – a dry mouth, pounding headache, and a general sense of being "off." But I don’t drink alcohol, so what was causing this state? The culprit? Dehydration.

This video, filmed during my 100,000 Pull-Up Challenge, shows my hydration strategy during intense training. You'll see me consuming 9-10 litres of water on some days, especially in hotter months. But that was extreme! Typically, I aim for 4 litres daily, spread throughout the day, starting with a litre in the morning. Training days can require more, depending on intensity.

The Dehydration Trap: More Than Just Thirst

Let's be honest, most of us have experienced the unpleasant effects of dehydration, whether it's from a strenuous workout, a long day in the sun, or simply forgetting to drink enough throughout the day. But dehydration is more than just feeling thirsty. It can manifest in subtle, insidious ways, impacting our physical and mental well-being in ways we might not even realise.

Think about those days when you feel sluggish, irritable, or unable to concentrate. Have you ever considered that dehydration might be the underlying cause? When we're dehydrated, our bodies struggle to perform basic functions, leading to:

• ➡️ Muscle Tightness and Cramps: Dehydration can contribute to muscle stiffness and painful cramps, especially during physical activity. I've found that consistent water intake is crucial for maintaining muscle flexibility and preventing those dreaded cramps, especially when taking creatine, which pulls water into the muscles.
• ➡️ Brain Fog and Reduced Cognitive Function: The human brain has a high water content, generally estimated to be between 75% and 85%. It's no wonder that dehydration can lead to that dreaded "brain fog" feeling, making it difficult to focus, think clearly, and be productive. As a content creator, I rely on mental clarity to produce engaging content. On days when I've neglected my water intake, I can literally hear the difference in my voice on recordings – it sounds dry and strained, and my delivery lacks energy.
• ➡️ Digestive Issues: Water plays a vital role in digestion, particularly in the large intestine, where it's absorbed to help us, well, poo. Yep, I said it! Without enough water, things can get a bit backed up, leading to discomfort and bloating.
• ➡️ Skin Problems: Have you ever noticed the difference in your skin when you're well-hydrated versus dehydrated? When I’m properly hydrated, my skin looks plump and healthy. When I'm not, it can look dull, and those under-eye circles become more pronounced.
• ➡️ The Silent Struggle of Cognitive Decline: For individuals with Alzheimer's, remembering to drink water can be a challenge, potentially exacerbating cognitive decline. It's a stark reminder of the fundamental role hydration plays in brain health.

The Water Tightrope: Finding Your Hydration Sweet Spot

Now, before you rush off to chug gallons of water, let's address the other side of the coin: overhydration. Yes, it's possible to drink too much water, especially during intense exercise or in hot weather. This can lead to a condition called hyponatremia, where the sodium levels in your blood become dangerously low, causing a range of symptoms from nausea and headaches to seizures and even coma, in extreme circumstances.

During my high-volume training, I learned the importance of electrolyte balance. Simply drinking copious amounts of water without replenishing essential minerals like sodium, potassium, magnesium, and calcium can flush out these vital nutrients, leading to imbalances and hindering performance.

Electrolytes: The Secret Weapon for Optimal Hydration

Here’s what I have learnt about the four key electrolytes and why they are essential, especially for athletes or anyone engaging in prolonged physical activity:

• ➡️ Sodium: Helps maintain fluid balance in the body's cells and plays a crucial role in muscle and nerve function.
• ➡️ Potassium: Counteracts the effects of sodium, helping to regulate blood pressure and maintain acid-base balance.
• ➡️ Calcium: Essential for strong bones, but also plays a role in muscle contraction, heart function, and nerve transmission.
• ➡️ Magnesium: Involved in over 300 enzymatic reactions, including energy production, muscle function, and nervous system regulation.

That's why I started supplementing with electrolytes, adding about 1-2 grams per litre of water during intense training. This helped me maintain optimal hydration and performance levels while preventing the negative effects of mineral depletion.

Tailoring Your Hydration to Your Needs

The truth is, there's no one-size-fits-all answer to the question of how much water we should drink. Our individual needs vary depending on factors like:

• ➡️ Activity Level: Athletes and those who engage in strenuous physical activity will naturally need more water than sedentary individuals.
• ➡️ Climate: Hot and humid environments increase fluid loss through sweat, requiring increased water intake.
• ➡️ Body Size: Larger individuals generally require more water than smaller individuals.
• ➡️ Health Conditions: Certain medical conditions can affect fluid balance, so it's always best to consult with a healthcare professional for personalised advice.

How Much Water Should I Really Be Drinking?

While individual needs vary, a good starting point is to aim for half your body weight in ounces of water per day. For example, if you weigh 150 pounds, you would aim for 75 ounces of water (which is a little over 2 litres). However, this is just a general guideline, and you may need more or less depending on the factors mentioned above. The best approach is to listen to your body and adjust your intake accordingly.

A Privilege We Can't Afford to Waste

In many parts of the world, access to clean drinking water is a luxury, not a given. It's something we often take for granted until we're faced with a situation where it's scarce. Let's take a moment to appreciate the privilege of having clean, readily available water and use it wisely, not just for our own well-being but also as a reminder of the global water crisis.

My Challenge to You: Listen to Your Body

My goal with this article isn't to prescribe a specific amount of water you should drink. Instead, I want to encourage you to become more attuned to your body's signals. Pay attention to how you feel throughout the day.

• ➡️ Are you thirsty? Don't ignore that signal.
• ➡️ Are you experiencing brain fog or fatigue? Try drinking a glass of water and see if it helps.
• ➡️ Is your urine dark yellow? That's a sign you need to hydrate.

Start by tracking your current water intake. A simple water bottle with measurements can be a helpful tool.

Then, gradually increase your intake, paying attention to how your body responds. You might be surprised at the positive changes you experience – more energy, better focus, improved digestion, and even clearer skin.

The Power is Within You

Water is the essence of life, and proper hydration is a key factor to performing at your best, physically and mentally. It's not about following rigid rules or chasing the latest hydration trends. It's about developing a mindful awareness of our bodies' needs and respecting the incredible power of this simple yet profound substance.

So, I ask you again: Are you really drinking enough water? The answer lies within you.