The Symphony Of Wellness: Part II – Water

The media does a great job of painting wellness as this grueling process where the only way to feel better is to suffer first. That is so wrong and ridiculous! In fact, I know some simple things you can do right now that will have immediate positive effects by tomorrow! I have worked with so many clients who came to their first meeting braced for me to take away everything they love and throw a strict meal plan and exercise regime at them. For the record, I have never handed out a single meal plan. The plan we build together is based completely on the client’s current lifestyle, with small habits mastered one by one. Years later, these clients are still living their best life!

Think of your body as an instrument in a beautiful symphony. A symphony, by definition, has four parts. While each part is beautiful on its own, the movements in their entirety complete the magnificence that is the symphony. Our wellness responds in quite the same way. Wellness is not just one action, its multiple actions working together toward achieving something great! These actions motivate one another, to achieve optimum wellness. The four areas of wellness I want to address include sleepwaternutrition, and exercise. Each on their own are excellent places to start. However, giving attention to all areas will create a great Symphony of Wellness.


Water should be your staple beverage. It should be the first thing you consume when you wake up, and it should accompany you wherever you go. There are so many benefits from adding this simple task into your day. It is an easy win and to me is such a freebie! Drink more water and you’ll experience:

Reduced Cravings

Better Exercise Performance

Reduce Headaches & Migraines

Healthier Bladder & Kidneys

Hunger Regulation

Higher Energy & Brain Function

Women need on average two liters per day, and men need three liters per day. What does that look like? For context, let’s look at two liters:

2L is equal to 2 Nalgene bottles, or 4 average size water bottles, or 5 small glasses

That’s not so intimidating right? If you currently don’t drink enough water, work your way up to it. Make your water appetizing by adding lemon to it, drinking it warm, or icy cold. Add BCAA (Branch Chain Amino Acids) powder to your water when you drink it before and during a workout. BCAA is calorie/sugar free, helps regulate electrolytes, and it encourages your muscles to absorb protein after the workout. Not all liquid counts towards hydration and not all hydration has to be plain water. Caffeinated beverages and alcohol do not count towards your water intake and should be replaced 1:1 with water. Eating a variety of produce will also add to your daily hydration as well.

Is there such a thing as too much water? Yes! The simple way to know is by looking at the colour of your urine. If you see pale yellow, you are perfectly hydrated. If you see totally clear, back off the water, it means you are losing good salts and electrolytes your body needs. If you see dark yellow (morning pee is the exception) then you need to drink more water and/or reduce some salt in what you eat. I drink most of my water in the first half of the day so I can wean off into the evening and not have to visit the bathroom overnight. You can be strategic based on your lifestyle and scheduled bathroom breaks.

Interested in the other areas? Check out:




No matter where you start in these four areas, it should not feel like work. While there is effort required, the changes you make to your existing lifestyle need to be small and steady. Pick a quick win for yourself, like drinking that cup of water first thing in the morning for a week. See how you feel and how easy that little change was. Next, go to your bed and see if you can make some easy improvements like closing the blinds, or setting up your work PC at the kitchen table instead of your bed. After that, you could sit and make a grocery list following the perimeter shopping plan. Finally, get out and move! Go for a walk if that’swhat today looks like. Take it slow and enjoy the Symphony of Wellness!