Hydration 101: How Much Water Beginners Really Need

Disclaimer: I am not a medical professional. The information provided on www.JoLinsdell.com does not, and is not intended to, constitute medical advice; instead, all information, content, and materials available on this site are for general informational purposes only.

Why Hydration Matters

Water plays a key role in almost every process in your body. It helps to:

• maintain energy throughout the day

• support healthy digestion

• regulate body temperature

• improve focus and concentration

• reduce headaches caused by dehydration

• cushion your joints

• support healthy skin

Even mild dehydration can make you feel sluggish, irritable, or foggy — which means getting your water intake right is one of the simplest ways to improve your well-being. 

On a personal note...

My doctors are always reminding me to drink more water — at least 2 litres a day — and honestly, it’s something I still struggle with. Some days I forget, some days I just don’t feel like drinking that much, and other days I only realise how little I’ve had when a headache or other symptom hits. Learning more about hydration (and finding simple tricks to make it easier) has made a huge difference, and it’s one of the reasons I wanted to put this guide together.

So… How Much Water Do Beginners Actually Need?

You’ve probably heard the classic “8 glasses a day” rule, but hydration is more flexible than that.

A good starting point for most adults is:

6–8 glasses (1.5–2 litres) of fluid per day

This includes water, herbal tea, sugar-free squash, and even foods with a high water content (such as fruit, soup, and vegetables).

However, you may need a little more if you:

• are very active

• live somewhere warm

• drink a lot of caffeine

• are pregnant or breastfeeding

• have certain health conditions (always follow your doctor’s guidance)

For beginners, the goal is simply to drink a bit more water than you do now and build up gradually.

What Counts as Hydration?

Good news — staying hydrated doesn’t mean chugging plain water all day.

These all help keep you hydrated:

• water

• herbal and fruit teas

• sugar-free squash

• sparkling water

• milk

• coconut water (in moderation)

• water-rich foods

Avoid relying on drinks high in caffeine or sugar, as they don’t hydrate as effectively and can sometimes make you feel worse.

When Should You Drink Water?

It’s not just how much you drink — timing matters too.

✔️ Best times to sip water throughout the day:

• first thing in the morning

• before meals

• before, during, and after exercise

• during warm weather

• throughout the day instead of all at once

Sipping little and often is far better (and more comfortable!) than drinking a huge amount in one go.

Plus, if I drink too much at once, I instantly feel like a water balloon…and end up running to the bathroom every five minutes.

Signs You Might Need More Water

Your body gives you clues when you’re under-hydrated.

Look out for:

• feeling thirsty

• darker urine (pale straw colour is ideal)

• tiredness

• headaches

• dry skin or lips

• difficulty concentrating

If you notice any of these, try increasing your water intake gradually.

My personal tells are dry lips and headaches, and the moment either pops up, I know I need to pause and actually drink instead of just thinking about drinking.

Hydration Tips for Beginners (Simple & Realistic)

✔️ Start with one extra glass a day

Small steps stick better than drastic changes.

✔️ Carry a reusable water bottle

Having water with you makes drinking it far more likely.

✔️ Add flavour

A slice of lemon, cucumber, berries, or mint can make water more appealing.

✔️ Set reminders

A phone alarm or hydration app can help you build the habit.

✔️ Drink a glass with each meal

It’s an easy routine that adds up.

✔️ Choose herbal teas in the evening

Soothing, hydrating, and caffeine-free.

Chronic Illness or Low Energy? Hydration Can Still Be Simple

If you live with chronic illness, inflammation, digestive issues, or pain, hydration can be more challenging.

On days when energy is low or eating is difficult:

• Keep a bottle beside your bed or on your desk

• Use a straw (makes sipping easier)

• Drink warm water or herbal tea if cold drinks make symptoms worse

• Track your hydration alongside your symptoms to see what helps

Hydration doesn’t have to be perfect. Small, gentle steps still count.

Tracking Your Hydration

You don’t need to record every sip, but simple tracking can help you stay consistent.

Try noting:

• how much you drank

• how you felt that day

• your energy levels

• mood or headaches

• any digestive changes

You might notice patterns — for example, feeling more alert or less achy on days you drink more.

Final Thoughts

Staying hydrated isn’t about hitting a perfect number; it’s about creating a simple, sustainable habit that supports your health.

What’s Your Hydration Goal This Week?

Choose one tiny step — carrying a bottle, adding an extra glass of water, or drinking a herbal tea — and commit to it today.

Share your goal in the comments or tag a friend who’s also working on their wellness journey!

Want more tips to boost your health and fitness? Visit my Fitness Tips page for simple routines and advice.

New Year’s Resolutions to Better Your Health (From Someone Who’s Had to Start Again)

Every January, we’re told it’s time for a “new you”.

But for me, this year’s New Year’s resolutions to better my health aren’t about perfection, punishment, or unrealistic fitness goals. They’re about survival, recovery, and choosing to feel as well as I possibly can.

Last year was tough. Really tough.

I live with multiple chronic digestive system conditions, and in the past year those conditions led to several stays in intensive care. When your body forces you to stop like that, it changes how you see health. Suddenly, it’s no longer about how you look or how fast you can push yourself — it’s about listening, adapting, and respecting your limits.

So this year, my health goals are simple, realistic, and deeply personal. And if you’re starting (or restarting) your own health journey, I hope these ideas help you too.

Disclaimer: I am not a medical professional. The information provided on www.JoLinsdell.com does not, and is not intended to, constitute medical advice; instead, all information, content, and materials available on this site are for general informational purposes only.

1. Focusing on Nutrition That Supports Healing

One of the biggest changes I’ve had to make is to my diet.

Because of my digestive health, I now eat far more fruit and vegetables than I ever did before — and I’ve learned how powerful simple, nourishing food can be. Clean eating for me isn’t about restriction; it’s about fuel, balance, and feeling safe in my own body again.

I’m focusing on:

• Eating more whole foods

• Listening to what my body tolerates

• Keeping meals simple and gentle

• Staying hydrated

I’ve also found motivation in posts like my Quotes That Make Clean Eating Feel Empowering, Not Restrictive and Daily Health Quotes That Inspire Smarter Lifestyle Choices — reminders that healthy eating doesn’t need to feel like punishment.

Smoothies have become a simple way for me to get more nutrients in, especially when digestion is tricky, and having a high-quality blender for smoothies makes it much easier.

2. Improving Fitness Gently (Without Overdoing It)

After long hospital stays, rebuilding strength is slow — and that’s okay.

My goal this year isn’t intense workouts. It’s consistent, gentle movement that supports my overall health without overwhelming my body.

That’s why I’m focusing on:

• Low-impact workouts

• Short sessions I can stick to

• Walking as my main form of movement

If you’re just starting out (or starting again), I’ve shared plenty of beginner-friendly fitness ideas, including:

• Low-Impact Workouts for Beginners

• 5-Minute Workouts for Busy Beginners

• Fitness Tips for Beginners

• Tips to Start Working Out: A Friendly Guide for Women Over 40 (or Anyone Just Getting Started)

Walking, in particular, has been a game-changer for me. I talk more about this in The Benefits of Walking Daily (and How to Make It a Habit) and Easy Walking Workouts: A Simple and Effective Way to Stay Fit.

Walking has become my main form of exercise, and investing in supportive walking trainers has made a real difference. I also find a fitness tracker for beginners helpful for staying aware of my daily movement, and resistance bands for beginners are perfect for adding gentle strength work at home without putting too much strain on my body.

3. Respecting Rest and Recovery (Non-Negotiable)

If last year taught me anything, it’s that rest is not optional.

I used to think rest days were something you earned. Now I know they’re essential. Recovery is part of health — not a break from it.

This year, my resolution is to:

• Schedule rest days intentionally

• Stop pushing through exhaustion

• Listen to early warning signs

If you struggle with guilt around rest, I highly recommend reading The Importance of Rest Days in Your Fitness Journey and The Best Quotes About Rest, Recovery, and Listening to Your Body.

4. Setting Realistic Health Goals (And Adjusting Them)

Big goals sound motivating — until life gets in the way.

This year, I’m setting small, flexible health goals that can evolve depending on how my body feels. Some months I’ll do more; some months less. Both are okay.

Helpful resources if you’re doing the same:

• Setting Realistic Health Goals for Beginners

• Monthly Goal Ideas for Better Health

• Small Steps That Lead To A Healthier You

Progress doesn’t have to be dramatic to be meaningful.

5. Supporting Mental Health as Part of Physical Health

Chronic illness doesn’t just affect your body — it affects your mind too.

Anxiety, fear, and frustration often come hand-in-hand with health challenges. That’s why my health resolutions include:

• Mindfulness

• Reducing stress

• Taking breaks from digital overload

Mental well-being plays a vital role in overall health. I’ve shared several beginner-friendly resources that focus on managing stress, building self-care habits, and incorporating mindfulness into everyday life, including Coping With Anxiety In Today’s World, Self-Care Tips for Beginners on a Health Journey, and Mindfulness and Meditation: How to Incorporate It into Your Busy Life.

6. Finding Motivation Without Pressure

Some days motivation is high. Other days, just getting through is enough.

On the days I need a boost, I turn to:

• 15 Fitness Quotes to Get You Off the Couch and Into Action

• Reading — because The Health Benefits of Reading Every Day are very real.

Health isn’t a straight line. It’s a series of choices made again and again.

My Real New Year’s Resolution

This year, my resolution is simple:

To take care of my health in a way that supports my body, not fights it.

If you’re dealing with chronic illness, starting fitness as a beginner, recovering from burnout, or simply trying to feel better in your own skin — you’re not alone.

Here’s to a healthier, kinder, more sustainable year ahead.

If you’re working on your health this year — whether that means eating better, moving more, resting properly, or simply listening to your body — I hope this post reminded you that small, consistent steps really do matter.

Take a look around the blog for more beginner-friendly health, fitness, and self-care guides, and don’t forget to bookmark the posts that support you most.

And if you’d like, share your health goals for the year in the comments — I’d love to hear what you’re focusing on.

Healthy Holiday Survival Guide for Fitness Beginners

Simple tips to help you enjoy the season without losing your balance.

The holidays are meant to feel magical—cosy gatherings, delicious food, festive lights, and time with loved ones. But for many fitness beginners, December can also feel overwhelming. Routines slip, food becomes abundant, plans stack up, stress rises, and suddenly the new year arrives with a sense of “I need to start all over again.”

It doesn’t have to be that way. With a few simple strategies, you can enjoy the festive season fully and stay connected to your health goals. No restriction, no guilt—just balance, awareness, and kindness towards yourself.

Disclaimer: I am not a medical professional. The information provided on www.JoLinsdell.com does not, and is not intended to, constitute medical advice; instead, all information, content, and materials available on this site are for general informational purposes only.

Here’s your beginner-friendly healthy holiday survival guide.

1. Practice Gentle Portion Control (Without Feeling Deprived)

The goal isn’t to avoid festive food—it’s to enjoy it mindfully.

Try these simple tips:

• Use the “one plate rule.” Fill a plate once and enjoy it slowly.

• Choose your favourites. Don’t waste calories on foods you don’t love.

• Eat slowly. Savouring your food helps you feel satisfied sooner.

• Balance your plate. Include some protein and veggies alongside the treats.

• Stay hydrated. We often confuse thirst with hunger, especially in winter.

Remember: you’re not “being bad” for enjoying holiday food. It’s part of the experience.

2. Stay Active in Small, Realistic Ways

December isn’t the time to attempt a huge fitness transformation. Instead, aim for consistency over intensity.

Easy movement ideas for beginners:

• 10–15 minute walks

• Stretching before bed

• A quick YouTube workout

• Marching on the spot while watching TV

• Light strength exercises using body-weight

• Dance around the kitchen while cooking (a personal favourite of mine)

These little movements truly add up, helping you feel energised and keeping your routine alive.

If you’d like a few tools to make these gentle movements even easier, a comfortable yoga mat or light resistance bands can be brilliant for beginners.

3. Manage Stress with Simple Daily Moments of Calm

Holiday stress is real—shopping, social events, family dynamics, financial pressure, and endless to-do lists can take a toll.

Simple ways to reduce stress:

• Short walks (great for clearing your head)

• Gentle stretching

• 3–5 minutes of slow breathing

• A quiet cup of tea before the day starts

• Writing a short gratitude list

• Spending time outdoors

• Saying no when you need to

When stress is lower, overeating and emotional eating often become easier to manage too.

Tools like a mindfulness journal, meditation cushion, or even a small aromatherapy diffuser can help create a calming daily ritual during the busy holiday season.

4. Avoid Holiday Burnout by Setting Boundaries

Beginners often struggle with trying to do everything perfectly—hosting, cooking, visiting, shopping, creating memories—only to end up exhausted.

Your permission slip to avoid burnout:

• You don’t have to attend every event.

• You don’t have to cook everything from scratch.

• You don’t have to say yes to every invite.

• You don’t have to make everything “perfect.”

Protecting your energy protects your health.

5. Make Simple, Supportive Food Swaps

Healthy doesn’t mean boring. Here are some easy, beginner-friendly swaps:

• Sparkling water with fruit instead of sugary drinks

• Veggie sticks with dip instead of crisps

• Lighter desserts or smaller portions

• Roasted veg alongside main meals

• Lean proteins to keep you fuller

• A small handful of nuts to prevent overeating later

Small changes help you enjoy everything without going overboard.

A fruit infuser water bottle makes it easy to stay hydrated and enjoy refreshing drinks without added sugar, while portion-control plates can help keep servings in check.

Looking for motivation to stay on track? Check out these quotes that make clean eating feel empowering

6. Plan a Few “Anchor Habits” for December

Anchor habits are small routines that keep you grounded, even during chaotic periods.

Try choosing 2 or 3 of the following:

• Daily morning glass of water

• A 10-minute walk

• One nutritious meal a day

• Stretching before bed

• Taking your vitamins

• Keeping a bedtime routine

These tiny habits help you stay connected to your health goals without feeling overwhelmed.

Small tools like a daily vitamin organiser, habit tracker, or step-counting fitness tracker can make it easier to maintain your anchor habits consistently.

7. Ditch the Guilt and Enjoy Yourself

One of the biggest traps beginners fall into is guilt—eating one big meal and thinking the whole season is “ruined.”

What matters is what you do most of the time, not what happens occasionally.

Give yourself permission to:

• Enjoy food

• Rest when needed

• Celebrate with others

• Not feel “perfect” all the time

Healthy living includes joy, flexibility, and enjoyment.

8. Have a Gentle Post-Holiday Plan

Instead of thinking “I’ll wait until January to fix everything,” set yourself up with an easy transition plan.

Examples:

• A 20-minute walk on Boxing Day

• A simple routine the last week of December

• Light meal planning for the first week of January

• A gentle return to stretching or short workouts

It doesn’t need to be strict—just intentional.

Final Thoughts

The holidays don’t need to derail your health goals. With small, realistic steps, you can enjoy everything December has to offer while still taking care of your body and mind. Portion control, simple movement, stress management, and gentle boundaries can make all the difference.

You deserve a holiday season that feels joyful, balanced, and nourishing.

Looking for more practical tips to stay active this holiday season? Visit my Fitness Tips page for simple routines and advice.

Setting Realistic Health Goals for Beginners

When you’re just starting out on your health journey, it’s easy to feel overwhelmed by advice — eat this, avoid that, exercise more, sleep better. The pressure to change everything at once can make even the most motivated person lose heart. But here’s the truth: the best way to make progress is to start small and stay realistic.

Disclosure: The FTC Disclosure Provision is a law that requires influencers to disclose when they are being paid to promote a product or service. So please know that if I'm not making money through affiliate links/sponsored content on the post you're currently reading, it's an oversight on my part and will be corrected soon. Read the full disclosure about all the legal stuff here.

Disclaimer: I am not a medical professional. The information provided on www.JoLinsdell.com does not, and is not intended to, constitute medical advice; instead, all information, content, and materials available on this site are for general informational purposes only.

Why Realistic Goals Matter

Setting realistic goals helps you build confidence, avoid burnout, and actually enjoy the process. Unrealistic goals — such as “I’ll go to the gym every day” or “I’ll never eat sugar again” — often lead to frustration when life inevitably gets in the way.

Realistic goals, on the other hand, are flexible and achievable. They help you create healthy habits that last, rather than quick fixes that fade.

1. Start with Your “Why”

Before deciding what you want to change, think about why you want to make that change. Do you want more energy? Better sleep? Less stress? A clearer sense of purpose will help you stay motivated when things get tough.

2. Keep It Simple

You don’t need to overhaul your entire lifestyle overnight. Choose one or two areas to focus on — perhaps moving your body more, eating more fruit and veg, or getting a regular bedtime.

Examples of simple goals include:

• Taking a 10-minute walk after lunch.

• Drinking one extra glass of water each day.

• Doing some gentle stretches before bed.

Small steps may not seem like much at first, but they add up to meaningful change.

3. Make It Specific

Vague goals like “I want to get fit” are hard to measure. Instead, be clear about what you’ll do and how often. For example:

• “I’ll go for a short walk three times a week.”

• “I’ll cook a homemade meal twice this week.”

• “I’ll practise mindfulness for five minutes each morning.”

Specific goals give you something concrete to aim for — and to celebrate when you achieve them.

4. Expect Ups and Downs

Progress is rarely a straight line. Life happens — work, family, weather, illness — and that’s okay. If you miss a day or slip into old habits, don’t be discouraged. The important thing is to start again, gently, without guilt.

If you live with a chronic health condition or variable energy levels, flexibility becomes even more important. Some days, your best might look different from others. Adjust your goals to match how you’re feeling — doing something is always better than doing nothing.

Living with several chronic health conditions means that creating a healthier lifestyle isn’t always straightforward. I have quite a strict diet, with a long list of foods I can and can’t eat, and my intestine is often inflamed, which can make eating — and even digesting — a challenge. Pain and fatigue are regular parts of my life, and on some days, even getting out of bed can feel like an achievement. Sleep is another struggle; it’s hard to get proper rest when you’re uncomfortable most of the night. All the usual advice around healthy living — eating well, exercising regularly, sleeping soundly — becomes much more complicated when your body doesn’t always cooperate. I do my best to eat nourishing foods like fruits, vegetables, and protein, and I avoid processed or unhealthy options because I have to, not just because I want to. Movement helps, and walking is often my go-to (I’ve shared more about the benefits of walking daily here), though doing more structured exercise would be wonderful if it were easier to manage. The hardest part is consistency — my condition is unpredictable, so every day looks different — but I keep reminding myself that progress doesn’t have to be perfect, and every effort counts.

5. Track What Feels Meaningful

Tracking your progress can help you stay motivated, but it doesn’t have to mean counting every calorie or step. You could keep a short journal about how you feel each day — your energy, mood, or pain levels — and notice what helps you feel better.

Celebrating non-scale victories, such as improved mood, better focus, or feeling calmer, is just as important as any physical result.

6. Build Support Into Your Plan

Change is easier when you’re not doing it alone. You might join a local walking group, follow a gentle online fitness class, or simply tell a friend about your goal. Having encouragement and accountability can make a big difference — especially when your motivation dips.

Final Thoughts

Setting realistic health goals isn’t about perfection or pushing yourself to extremes. It’s about creating small, sustainable changes that help you feel better in your everyday life.

Whether you’re managing a health condition, starting from scratch, or simply wanting to take better care of yourself, remember: progress happens one step at a time. Be patient, be kind to yourself, and celebrate every small win along the way.

FAQ: Setting Realistic Health Goals for Beginners

1. What are realistic health goals for beginners?
Simple, small actions like drinking more water, taking short walks, or improving sleep routines.

2. How do I set health goals if I have chronic illness or fluctuating energy?
Choose flexible goals with “good day” and “low energy day” versions so you can adjust as needed.

3. How do I stay motivated with health goals?
Track small wins, connect with supportive people, and revisit your “why.”

4. What is the best first step to building healthy habits?

Start with one tiny change — consistency matters more than intensity.

Helpful Tools to Support Your Health Goals

Small tools can make healthy habits easier to maintain. Here are some you might like:

• Comfortable walking shoes

• Motivational water bottle

• Yoga mat

• Habit tracking notebook

• Sleep mask

Ready to take the first step? 

Choose one small, realistic health goal today and commit to it this week. Share your goal in the comments below or tag a friend who’s starting their journey too — because every step forward is worth celebrating. Let’s build healthier, happier lives together, one achievable goal at a time!

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