I want to tell you 1 simple thing you can do right now that will have a BIG impact on losing weight and gaining muscle with MINIMAL effort. Something you can do RIGHT NOW.
DRINK MORE WATER.
It sounds so simple yet 90% of people don’t drink enough water.
![](https://18.140.7.98/wp-content/uploads/2023/12/watermeme-1.jpg)
![](https://18.140.7.98/wp-content/uploads/2024/03/Dustland-banner-5-1024x323.jpg)
How much water should you drink? Check the colour of your pee. I’ve included a colour chart for you to check.
![urine_chart_trimmed](https://hs-6133119.f.hubspotemail.net/hub/6133119/hubfs/urine_chart_trimmed.jpg?upscale=true&width=916&upscale=true&name=urine_chart_trimmed.jpg)
My challenge to you. Drink ONLY water for the next 7 days. No more coke, no more red bull, just water.
Read the labels on what you are drinking. You are probably drinking lots of sugar.
![James Cellars](https://www.thedustland.com//wp-content/uploads/2023/12/PFP.png)
James is the resident expert on fitness and move to earn. He’s been involved with Dustland Runner as a community manager since the beginning.