So many of us are massively dehydrated which has a big impact on the way our bodies and minds operate. We are at least 50% water and our brain is 85% water, so we need to ensure we stay hydrated all the time. One sign that you are probably not drinking enough is if you have chapped lips. I definitely used to have dry lips all the time, but this has improved no end since I have been ensuring I drink at least 2l of water a day.

I have a 2ltr container that I fill up each day and keep in the fridge, I make myself finish this every day. I find it easier than filling up a glass from the tap because I lose track of how many I have had.

My kids and I sometimes play a game at home to see who is most hydrated and we have to see who can consistently do clear wee’s throughout the day. Your urine is a very good signal of your hydration levels, if it is very dark then you are dehydrated, if it is clear, then you are wonderfully hydrated.

It’s all about urine today right?

Studies have shown that in order to make a new behaviour a lasting habit, the easiest way to do this is to stick the new behaviour onto existing habits. So I would like to you do 3 wall push ups every time you go to the toilet today.

If I said to you, do a minimum of 30 push ups today, you may grumble and tell me to go away. However, by breaking down the push ups into tiny sets of three throughout the day, you’ll be amazed at how many you get done (especially as you will be drinking more so you’ll be visiting the bathroom more often too)

Again this is something that my kids and I like to do. I bluetac a piece of paper and pen on the toilet wall and we tally the sheet every time we have done our three push ups. Sometimes we end up for 15+ in one go, but the minimum is three.

Let us know how you get on with todays challenges in the chat. Do you regularly drink a lot already? Have you done more push ups today than you've ever done before?