Water, Air & Sunshine: Nature’s Simplest Supports

Water, fresh air and sunshine are three of the simplest supports for health, and they cost nothing. They are also among the easiest to neglect. Long days indoors, sweet drinks in place of water, and shallow, hurried breathing are common habits of modern life.

This guide turns these three NEWSTART principles into daily habits: how much water to drink and how to remember, how to bring fresh air into your home and your lungs, and how to enjoy sunshine sensibly.

How much water?

There is no single number that suits everyone. Needs rise with heat, activity and body size, and fruit and vegetables supply some water too. A practical guide is to drink regularly through the day and check that your urine is pale yellow. If you have a heart or kidney condition, follow your healthcare provider’s advice on fluids.

Building a hydration habit

• A glass of water on waking.
• A glass about 30 minutes before each meal.
• A refillable bottle in sight on your desk or in your bag.
• Water in place of sweetened drinks.

Fresh air indoors and out

Open windows for a few minutes each day, even in winter, to refresh indoor air. Run the kitchen fan while cooking, keep a few houseplants, and spend some time outdoors every day.

A simple breathing practice

Sit comfortably. Breathe in slowly through the nose for a count of four, letting the belly rise. Breathe out gently through the mouth for a count of six. Repeat for two to five minutes. Many people find this calming before sleep or in a stressful moment.

Sensible sunshine

Daylight, especially in the morning, helps set the body clock and lifts mood. Short periods in the sun are pleasant and natural, but avoid sunburn: use shade, a hat and sun protection during the strongest midday hours. Skin damage builds up over a lifetime.

Time in nature

A walk in a park, along a river or under trees combines all three principles at once: movement, fresh air and daylight. Aim for some time in green space every week.

A daily checklist

• A glass of water on waking.
• Windows open for 10 minutes.
• 15 minutes outside before noon.
• Two minutes of slow breathing.
• A water bottle refilled at least twice.