Calculate your daily water intake

Water is much more than a thirst quencher. About 60% of your body is made up of water, and without enough fluids many processes don’t function properly. Hydration supports energy, focus, digestion and circulation, and helps your body remove waste.

Water boosts your metabolism, suppresses hunger (we often confuse thirst with hunger) and promotes fat burning, especially when you are active. Replace soda, fruit juices or lattes with water more often, and you’ll save dozens to hundreds of calories a day without noticing.

Start your day with a glass of water, always carry a refillable bottle with you, and drink extra water when you exercise and in hot weather.

Yes. Choose unprocessed, nutrient-dense meals with plenty of protein and fibre, stay active daily — walking, taking the stairs, cycling, it all counts — and sleep well: good sleep helps balance hunger hormones and reduces cravings.