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Water benefits for health




How can water benefit you?

Our bodies are made up of close to 60% water, so we can see just how much hydration may affect our health and wellbeing. If we aren’t drinking enough water, our bodies will be unable to function effectively.
Here are some of the benefits of drinking water and staying hydrated:
1) Water may actually help you lose weight! Not only will drinking water make you feel full for a while, some research has shown that it can increase your body’s internal temperature by up to 24% [1]. By increasing our bodies’ internal temperature, this effectively means we are burning more calories over the course of the day.

2) Water can help reduce feelings of hunger, particularly when consumed before a meal ¬[2]. This means you will be less likely to eat a large meal, and also less likely to snack after your meal!
This also means not only are you burning more calories throughout the day, but you will also less likely to consume excess calories from snacking often.

3) There is also a growing support that dehydration may cause problems with short term memory or cause mood problems, but by staying hydrated, we can improve brain function and improve general mood[3] – meaning we can work harder and feel better!

4) Hydration can have huge effects on our performance in the gym too – just a small decrease in hydration (~2%) can cause additional stresses to the bodies internal systems meaning our performance is likely to decrease much quicker than if we stay hydrated [4].

In terms of water intake, between 2 – 2.5L water is sufficient [5]. So in order to look great, feel awesome and perform effectively inside and outside the gym, make sure you are staying hydrated.


1. Boschmann, M., Steiniger, J., Franke, G., Birkenfeld, A.L., Luft, F.C. and Jordan, J., 2007. Water drinking induces thermogenesis through osmosensitive mechanisms. The Journal of Clinical Endocrinology & Metabolism, 92(8), pp.3334-3337.

2. Dennis, E.A., Dengo, A.L., Comber, D.L., Flack, K.D., Savla, J., Davy, K.P. and Davy, B.M., 2010. Water consumption increases weight loss during a hypocaloric diet intervention in middle‐aged and older adults. Obesity, 18(2), pp.300-307.

3. Masento, N.A., Golightly, M., Field, D.T., Butler, L.T. and van Reekum, C.M., 2014. Effects of hydration status on cognitive performance and mood. British Journal of Nutrition, 111(10), pp.1841-1852.

4. Murray, B., 2007. Hydration and physical performance. Journal of the American College of Nutrition, 26(sup5), pp.542S-548S.

5. Agostoni, C.V., Bresson, J.L. and Fairweather-Tait, S., 2010. Scientific opinion on dietary reference values for water. EFSA J, 8(3), pp.1-48.


Part of my mission is to make sure that people I work with to achieve their fitness goals are educated enough that they can continue their journey without needing me.


I take pride in being able to give my clients the push they need to get where they want to be in terms of health and fitness.


Embedded in my ethos is the desire to inspire my clients to want to be their best selves, without that, there is no reason to do what I do.

Why work with me?

I am not a salesman. Unlike many Personal Trainers in Essex, I care deeply about my clients progress and want to help get results quickly.

Personal training isn't about shouting at someone to make them exercise. For me it's about the ten years experience and knowledge I have behind me, which allows me to educate clients on how to quickly get where they want to be.

Ryan Worthington, Founder

Ryan Worthington

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