It’s wet and cold and training is somewhat harder outside, particularly the boot camp and British Military Fitness sessions..

Today is all about water as Its during this time we generally don’t drink as much, its easy to think we don’t need it as much because we sweat less and don’t feel thirsty. However if anything its more important…


Well this is the time for colds, flus and too many bugs to name, very noticeable on the tram which I really dislike at this time…I regularly see someone on it coughing and spluttering and it’s hard to be sympathetic when you want to be bug free and at work, in my head its “go home rest and look after yourself and let your body recover” taking medications will stop you feeling the symptoms but ultimately recovery is needed.

Anyway as ever I digress. Back to water.. why do we need water? Well because its good for your immune system!

1: Staying hydrated protects you immune system…why?

Firstly it helps the systems of elimination to get rid of toxins and allow movement through the digestive tract… dehydration is often associated with constipation, this is because one of the functions of the large intestines is assist in removing and taking out water from whats been digested.

2:Oxygenation in your blood.

Oxygen is needed for everything and though we often only associate it with exercise and the puff test at the doctors, its required at every level cell, with cell respiration failure at this level of the body associated with many serious diseases.


Water is required to produce lympth fluid, this is like a secondary circularity system whose job is to produce a fluid to remove bacteria from the body when fighting against infections.

These are very serious points but I most commonly see joint issues and musculature problems and this is what we need to know when in pain. Fluid is necessary to allow muscle fibre to move, repair, joint mobility and transport of nutrients through the tissues, all these require water.

We simply cannot get enough of it…

It is hard though in winter, especially when there’s the choice of a brew and I struggle myself so here’s a few tips to help.

Work out how much you need, I use the formula 0.033 x body weight in kg’s In my case 0.033 x 73kg.. haha thats a fib! Its 79kg . So 0.033×79 = 2.6Litre’s

Having a container/bottle at home or office that you can refill will help you monitor your consumption.

Drink little and often and when ever you feel like a brew have a glass of water first, or if you feel a bit peckish have some water, often hunger is a sign of dehydration not the need for food.

The closer to water the better! Don’t give your body a job to do when drinking, ie we know alcohol makes the liver and kidneys work hard, well most fluid does..

This doesn’t mean stop everything just count pure water for volume.

Now what about “it make’s you go to the toilet more?”.. well this is true especially if you drink tea and coffee as they are stimulants and diuretics. However as your switch fluid to water it will generally balance out. Unless you drink a litre in the evening then there’s a very good chance of getting up later on 🙁

If you need to help with flavour go natural, ie lemon, honey or cooled down herbal drinks, maybe cordials without sugar and additives such as sweetener (look them up).

If you are outside training like the crazy boot people (just kidding…) a warm water with a touch of lemon and honey is really nice! Have a flask back in the car and make it a habit, take a flask walking maybe.

Get your training partners or work colleagues to join in, get matching bottles and keep an eye on each other, offer encouragement.

I hope thats useful, so on that note I’m off for a pint! Of water that is 🙂

Keep well and keep moving 🙂

Francis Connor

Manchester Osteopaths
Deansgate Osteopathic Clinic

I mentioned water and Harrison goes looking for somewhere to use his snorkel..

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