Hydration
The NHMRC recommends approximately 2.6 L/day for men and 2.1 L/day for women (all sources including food). In hot Australian conditions or during exercise, requirements increase. A simple daily check: if your urine is consistently pale straw-coloured, you are likely adequately hydrated.
Practical Hydration Tips
- Keep a reusable water bottle visible at your desk or in your bag as a physical reminder.
- Drink a glass of water with each meal — this alone contributes roughly 600–750 mL per day.
- In hot weather, increase intake before you feel thirsty, as thirst can lag behind actual fluid needs.
- Tea and coffee count toward fluid intake. Moderate caffeine consumption (3–4 cups/day) does not cause significant net fluid loss in regular drinkers.
Sleep Quality
Adults generally need 7–9 hours of sleep per night. Quality matters as much as quantity — fragmented sleep provides less recovery benefit than consolidated sleep, even at the same total duration.
Research links chronic sleep restriction with increased appetite hormones, impaired glucose regulation and slower recovery from exercise.
Sleep Hygiene Practices
- Go to bed and wake at consistent times, including weekends, to stabilise your circadian rhythm.
- Reduce bright screen exposure 30–60 minutes before sleep. Blue light suppresses melatonin, a hormone involved in sleep onset.
- Keep your bedroom cool (18–20 °C), dark and quiet. Blackout curtains or an eye mask can help in lighter months.
- Avoid caffeine after 2 pm if you are sensitive to its stimulant effects. Caffeine's half-life is typically 4–6 hours.
- Finish eating at least 2 hours before bed. A very full stomach can impair sleep quality.
Incidental Movement
Beyond structured training, general daily movement contributes meaningfully to energy expenditure and health. The Australian Department of Health recommends minimising prolonged sitting and breaking up sedentary periods where possible.
- Take a 5-minute walk every hour during desk work.
- Use stairs instead of lifts when practical.
- Walk or cycle for short trips under 2 km.
- Stand during phone calls or meetings when appropriate.
These behaviours are not a substitute for structured exercise but complement it. Research suggests that high levels of sedentary time carry health risks even for individuals who meet exercise guidelines.
Managing Screen Time
Extended screen exposure — particularly passive scrolling — has been associated in observational studies with reduced sleep quality, increased sedentary time and, in some individuals, heightened stress or anxiety. While the relationship is complex and not fully causal, setting intentional boundaries around screen use can support better daily rhythms.
- Designate device-free periods, such as the first 30 minutes after waking and the last hour before bed.
- Use built-in screen time tracking tools to become aware of usage patterns before attempting to change them.
- Replace passive scrolling with an active alternative: a short walk, a stretch, reading a physical book or preparing food.
Stress & Breathing
Chronic stress elevates cortisol, which can affect sleep, appetite, recovery and immune function. While stress management is a broad topic, controlled breathing exercises are one simple, evidence-supported technique that can be practised daily.
Box Breathing (4-4-4-4)
- Inhale through the nose for 4 seconds
- Hold for 4 seconds
- Exhale slowly through the mouth for 4 seconds
- Hold for 4 seconds
- Repeat for 4–6 cycles
This can be performed at any time — before bed, during a work break, or before a training session. It is not a treatment for clinical anxiety or stress disorders, but a general relaxation technique.