Knight,

Before you think about supplements, before you worry about advanced protocols, before you even step into the gym, you must first master the most basic, most overlooked pillar of human vitality: water.

💧 Why Hydration Is Everything

Your body is over 70% water. Your blood, your brain, your muscles, even the electrical signals that fire your thoughts and contract your heart, they all rely on it. Yet most men walk around chronically dehydrated, and they wonder why they’re tired, foggy, irritable, and weak.

This will shock you.

• Just 2% dehydration can slash your energy and cognitive performance by 20–30%.

• Dehydration thickens your blood, forcing your heart to work harder.

• It slows digestion, clogs detox pathways, and even lowers testosterone production.

Water isn’t optional, it’s the very medium life flows through.

How Much You Really Need

Forget the outdated “8 glasses a day” myth.

A more accurate baseline is:

➡️ 35–40 ml of water per kg of bodyweight daily

(For an 80 kg man, that’s about 2.8–3.2 litres per day)

But this is just the starting point. You’ll need more if you train intensely, sweat heavily, or live in a hot climate.

🧂 The Warrior’s Secret: Add Mineral Salt

Water alone isn’t enough. If you’re drinking litres of pure water without minerals, you’re diluting your body’s electrolytes, and that leads to fatigue, cramping, brain fog, and even hormonal disruption.

That’s why at Project Knight we add a pinch of high-quality mineral salt (like Celtic sea salt or Himalayan salt) to our water throughout the day.

Here’s why 👇

• 🧠 Sodium powers your nervous system. Every thought, every muscle contraction, every heartbeat relies on sodium-driven electrical impulses.

• 💪 Sodium regulates hydration inside and outside your cells. It ensures water actually gets into the cells where it’s needed, rather than just passing through you.

• 🩸 Sodium supports blood pressure and circulation. Too little sodium is just as dangerous as too much, your blood volume drops, and your energy plummets.

• 🧬 Sodium aids nutrient absorption. It helps glucose and amino acids enter your cells, directly supporting energy and muscle repair.

Think of sodium as the key that unlocks water’s potential inside your body. Without it, even the purest water won’t deliver what you need.

⚔️ Knight’s Protocol (Simple & Effective)

• Upon waking: 500 ml water + pinch of mineral salt + squeeze of lemon

• Before training: 500–750 ml water + pinch of salt

• Throughout the day: Sip steadily to hit your daily target

Final Word -

You can train like a beast and eat like a king, but if your cells are dehydrated, you’re fighting uphill.

Hydration and sodium balance aren’t “wellness hacks”  they’re fundamental weapons for strength, focus, hormones, and longevity.

The warrior who masters water masters his vitality.

Be conscious today.

With Honour,

Jonny

Head Of Health