Protocol

Stay Hydrated

Drinking enough water through the day, about 2 to 2.5 litres for most adults, with a glass before meals.

EffortVery easy
CostFree
TimeNo extra time
Best timeThrough the day

Pairs well withHigh-Fibre Eating, Sauna

Evidence-backed benefits

How Stay Hydrated can help, goal by goal, with the studies behind each score.

Fat Loss

15XP

In trials of adults on a weight-loss diet, those told to drink extra water (often 500 ml before meals) lost 44–100% more weight than those who were not.

Studies1 2 3

Headaches / Migraines

8XP

A single trial suggested that drinking more water may help people with recurrent headaches, but this has not been confirmed.

Studies1

How to read XP

Each score is for this protocol and that specific goal, not a general rating.

XP combines how reliable the research is with how much difference it usually makes. Higher means stronger evidence for that protocol and that goal.

Limited<15 XPModest15–27 XPModerate28–44 XPReliable45–69 XPHigh70+ XP

How to do it

Spread through the day, with more in heat or when you exercise.

1
Aim for pale yellow urine
This is a simple, reasonably reliable check for most adults.
2
Drink about 2–2.5 litres of fluid a day
Water, tea and other unsweetened drinks all count. Food provides the rest.
3
Have a glass when you wake and with each meal
Routines make it automatic.
4
Trying to lose weight? Drink about 500 ml before meals
This is the version that was tested in weight-loss trials.
5
Drink more in heat and exercise
Replace what you sweat.

The good-enough version

A glass of water on waking and one with every meal.

Common mistakes

Forcing down 4 litres a day (no trial shows a benefit)
Drinking most of it late and waking at night
Using sugary drinks to hit the number
Ignoring thirst during exercise or heat

Your journey

Thirst and urine colour change within a day. Weight-loss trials ran for about 12 weeks. An estimate from the studies' timelines, not a promise: everyone responds differently.

Headaches / Migraines

Week 2 → Week 12

Fat Loss

Week 4 → Week 12

From the first noticeable effect to roughly full strength. Colour follows the XP tier of each benefit.

Make it a habit

These gains come from steady use, not a single dose. Keep Stay Hydrated in your routine for about week 12 before you judge it.

Safety

What to know before you try Stay Hydrated.

Safety rating

Well tolerated

Mild effects, if any.

Do not overdo itSpread your drinking through the day. Do not force litres at once.
Heart or kidney conditionsIf you have been told to limit fluids, follow that advice instead.
Thin evidenceThere are few trials, and benefits beyond normal intake are mostly unproven.

Check with a doctor first if you have heart failure, kidney disease or low blood sodium, or have been told to restrict fluids.

General information, not medical advice. If you are pregnant, take medication or have a health condition, check with a doctor or pharmacist first.