Nutrition

Water before coffee

You wake up mildly dehydrated after seven-plus hours of not drinking anything, and the first thing most people do is reach for a diuretic. I drink a large glass of water — about 500ml — before I let myself have coffee. Not a wellness ritual, just plumbing: rehydrate first, stimulate second.

I noticed the difference in gym sessions before anything else — less of that flat, heavy-headed feeling on early lifts. It’s not glamorous advice and it won’t make a good Instagram graphic, but it’s the cheapest fix available and it works before your first sip of anything else.