In this health‑tip video, Titan Health founder Tyrone Bray explains how to safely raise daily water consumption without causing excessive bathroom trips. He first advises viewers to determine their personal optimal intake using a body‑weight based formula (referencing his other video). Then he outlines a gradual build‑up method: add roughly 250 ml (half a pint) every 3–5 days, monitoring bathroom frequency and adjusting the interval if needed. For hot weather or more intense activity, he recommends an extra 1–3 half‑pint glasses to replace sweat losses. Once the target amount is reached, the final step is to maintain the habit long‑term. The video closes with calls to comment, visit titanhealth.com, subscribe, and sign up for email updates.
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Hey guys, what's up? Tyrone Bray here, founder of Titan Health and Performance, and welcome to this week's health tip. So in today's video, we're just going to be talking about how to build yourself up to your optimal water intake. A few of you guys have emailed in basically saying that, well, you've worked out how much you should be drinking You've tried to drink that amount each day and you find that you're just going to the toilet all the time. Well, obviously this isn't of any use to anybody because obviously all the effort that you're putting in, you're just getting rid of every time you go to the loo. So what we recommend you do instead, of course, first you've got to work out how much you should be drinking. The next thing you're going to want to do is obviously gradually build yourself up to this optimal intake. It's not a case of, oh, I'm not drinking hardly any water, I've just found out I should be drinking 2.5 litres. "From today or tomorrow, I have to do that." You've gotta gradually build yourself up to it to give your body enough time to obviously adapt to this additional fluid intake. So, work out how much you should be drinking. If you're unsure how, you can check out our video on how much, and obviously use either of the two sums there. Work it out based on your own body weight, and obviously that's what you know you've gotta gradually build yourself up to. So you work it out. The next thing you're gonna want to do is add in one extra half pint of water every 3 to 5 days. Now, a half a pint works out to around 250 millilitres, so if, for instance, at the moment I'm only drinking 500ml a day, what I would do from today or tomorrow is begin drinking 750ml. And if in 3 days' time I find that I'm not back and forth to the toilet any more frequent than I was before, I can add in my second half pint, so I would now be drinking 1 litre. But if I am going to the toilet a bit more frequently, I probably want to give it to the end of the 5th day just to give my body that additional time to adapt. And then all you do is every 3 to 5 days, keep adding in this extra half pint or 250ml until you get to your optimal water intake. So work it out, gradually build yourself up to it. Now the 3rd step just basically is for hot days or days where you're more active than usual. On these days, you want to make sure you're drinking anywhere between 1 and 3 extra half pint glasses of water to compensate for any additional fluids that you'll lose through sweat or obviously breathing heavier. Now, you know, it's really, it's completely individual. Obviously, if you're somebody that trains hard, you're going to lose a lot more water, so you want to obviously replace a lot more water. But obviously, if you do easier workouts, you know, little light cardio ones and stuff, then maybe you can get away with less. But it's going to be individual, but at least 1 2 to 3 half-pint glasses is a good place to start. So once you've worked it out, gradually built yourself up to it, plus you're drinking the additional water on hot days or active days, the final thing you're going to want to do is, of course, maintain it. Because there's no point in putting in the effort, gradually building yourself up to that amount, hopefully seeing the benefits and your body thanking you for it, and then you just waste all that time and effort and go back to your old habits. You want to maintain it and obviously continue to do so for the foreseeable future. So, hopefully that's enough information on that. Obviously, if you guys have any questions, concerns, or perhaps some insights of your own on how you've managed to achieve your optimal intake, you know, without it negatively affecting your lifestyle too much, feel free to head on over to tysonhealth.com, post your comments below this video, and I should get back to you guys as soon as I can. Thanks for watching. Well, hopefully you liked this video, guys. If so, why not subscribe to our channel? And of course, feel free to share this video with all of your friends or family, or anybody else that you feel may benefit. If you'd like additional health and/or performance advice that I only share via email, get yourselves over to www.titanhealth.com and sign up for email updates.
