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RPN #009: Are You Drinking Enough Water? 6 Ways to Get More Exercise – Even If You’re Busy.

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3 Ways to Move, Feel & Perform Better

What Happens to Your Body When You Don’t Drink Enough Water?

When you don’t drink enough water, your body can become dehydrated, which can lead to a range of symptoms and health problems. Here are some of the things that can happen to your body when you don’t drink enough water:

  1. Your energy levels may decrease: Dehydration can cause fatigue and tiredness, making it harder to perform daily activities.
  2. Your mood can be affected: Dehydration can also cause irritability, mood swings, and difficulty concentrating.
  3. Your digestion may be affected: Water is essential for the proper functioning of the digestive system. When you don’t drink enough water, you may experience constipation and other digestive problems.
  4. Your skin may become dry and itchy: Dehydration can cause dry skin and make existing skin conditions worse.
  5. Your kidneys may be affected: When you don’t drink enough water, your kidneys have to work harder to remove waste and toxins from your body.
  6. Your risk of developing kidney stones increases: When you’re dehydrated, the concentration of minerals and salts in your urine can increase, increasing the likelihood of kidney stone formation.

So, what can you do about it? Here are some tips to help you stay hydrated:

  1. Drink plenty of water throughout the day, especially when you’re thirsty.
  2. Eat foods that are high in water content, such as fruits and vegetables.
  3. Avoid sugary and caffeinated drinks, as these can dehydrate you.
  4. Carry a water bottle with you wherever you go, so you can sip water throughout the day.
  5. Monitor your urine colour to ensure it is light yellow or clear, which is a sign of proper hydration.

Remember, drinking enough water is essential for your overall health and wellbeing, so make sure you prioritise staying hydrated.

6 Ways to Get More Exercise Day to Day

  1. Create a Routine: Creating a regular workout habit can be achieved through the Cue-Routine-Reward system, consisting of a cue (trigger), a routine (action), and a reward. Choose a consistent time and trigger, such as waking up to an alarm, change into workout clothes as your routine, and reward yourself with endorphins or a tangible reward like new workout gear. Experiment to find what cues and rewards work best for you.
  2. Start Small: Starting small is key to fitness success. Just 30 minutes of moderate aerobic activity and strength-training twice a week is enough to have a benefit. Low-impact activities like brisk walks are a great place to start.
  3. Habit Stack: Habit stacking is a simple technique of attaching a new behaviour to an already established habit, making it easier to remember and develop new healthy habits into your daily routine. Try walking while listening to a podcast or stretching while the kettle boils.
  4. Get Active at Work: Incorporate physical activity throughout your workday by taking a quick walk during one-on-one meetings, opting for stairs instead of elevators, and getting up to refill water or talk to co-workers in person.
  5. Find Exercises You Like: Think outside the box and try different kinds of activities to find one you genuinely enjoy. Make the most of the great outdoors and try cycling, paddle boarding, hiking, kayaking or anything else that gets your heart rate up and puts a smile on your face.
  6. Make It Social: Stay motivated and make exercise more enjoyable by working out with a partner or in a group fitness class, which can push you to work harder, introduce you to new people, and provide structure to your routine.

Recipe of the Week

High Protein Fruit and Vegetable Smoothie

Calories: 276 Protein: 32g Fat: 10g Carbs: 11g


For 1 serving

  • Flaxseed (15 g)
  • Spinach, raw (30 g)
  • Strawberry, raw (30 g)
  • Raspberry, raw (30 g)
  • Almond drink not sweet, not fortified, prepacked (250 ml) – Or other vegetable drink
  • Whey isolate (30 g) – Or vegetable whey


Blend all the ingredients in a blender for 40 seconds until the smoothie is smooth and lump-free.

That’s it, simple!

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