January: fitness
This month is about getting moving, building consistency, and laying the foundation to reach your goals this year.
WEIGHT LOSS
JULY HYDRATION AND KIDNEY HEALTH CHALLENGE
This month, our free challenge is all about hydration and kidney health, with daily tips, weekly goals, and simple habits to help you drink more, eat smarter, and protect your long-term health. It’s designed to keep you feeling energised, refreshed, and in control from the inside out.
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Why focus on hydration and kidney health?
Our focus this month shifts to hydration and kidney health. The kidneys filter around 50 gallons of blood each day, regulating blood pressure, balancing minerals, and removing waste, all powered by water.1 Yet mild dehydration, especially when it’s chronic, can quietly wear down their function, increasing the risk of kidney stones and, over time, chronic kidney disease. With kidney diseases affecting around 10% of the UK's population, many of whom without symptoms, staying properly hydrated is one of the simplest and most effective ways to protect your long-term health.2
Your year of transformation: monthly highlights
Over the course of the year, we'll challenge you to improve upon different areas of your health, with hopes to create lasting, sustainable change that facilitates better health and wellbeing.
February: heart health
Show your heart some love with cardio moves and heart-healthy meal swaps.
March: mindfulness
March is all about meditation, journaling, and mindfulness to help you stay balanced and clear-headed.
April: clean eating
This April, we’re focusing on the powerhouse of health - the gut, and how to keep it thriving.
May: outdoor
Summer's creeping up, so we're taking your workouts outside to reap the benefits of fresh air.
June: strength
Feel the summer pump with strength workouts that build power, boost flexibility, and keep injuries at bay with moves that deliver results.
July: hydration and kidney health
Beat the summer heat with hydration tips, water-rich foods, and creative ways to keep your water intake consistent.
August: commuting
Turn your commute into an adventure this August and watch your step count soar.
September: sleep
Build a bedtime routine, reduce screen time, and create the perfect sleep environment for a more energised you.
October: selflessness
Lift your mood and strengthen connections through acts of kindness and self-care.
November: new skill
Step out of your comfort zone by mastering a new exercise or skill that challenges you to grow.
December: 12 healthy days
Celebrate 12 healthy days of Christmas with treats and activities that keep your progress on track without impacting enjoyment.
This year's previous challenges
Our Total Health Challenge is a year long. Each month focusses on healthy habits that can be built into your routine in the long term. So even if you miss a month, you can download it for free and follow the core principles of the challenge.
February's Heart Health Challenge
April's Clean Eating Challenge
WHY THE HYDRATION AND KIDNEY HEALTH CHALLENGE?
As temperatures rise and summer sets in, your hydration habits matter more than ever. Not only does the heat leave you feeling thirsty, it quietly places extra strain on your kidneys. Dehydration triggers a spike in vasopressin, a hormone that helps the body conserve water but may also accelerate kidney damage over time.3 Research shows that people who drink more than 1 to 1.5 litres of plain water each day are significantly less likely to develop early signs of kidney dysfunction or high blood sugar.4
What makes our challenge different?
Each month of the 2025 Total Health Challenge focuses on a different part of your wellbeing, and July is all about helping you make one of the most vital attributes of life - hydration - a habit. This challenge comes with guidance, tips, and ways to progress over time.
What's in it for you?
This challenge is your gateway to lasting change, each month building on the last, creating routines that stick and transform the way you approach your health. And if you’re working with a health coach, you’ll have someone to cheer you on, track those wins with you, and help you overcome any hurdles along the way.
You’ll become part of a growing community—people just like you, sharing their triumphs, setbacks, and everything in between. With the hashtag #NumanHealthChallenge, you can document your progress on social media, inspire others to take that first step, and celebrate those small-but-mighty wins that add up to something remarkable. Below are just some of the benefits of signing up to this challenge now.
The science behind dehydration
Most people think of dehydration as just feeling thirsty or lightheaded. But when your body loses too much water, your kidneys have to work much harder. This triggers a hormone called vasopressin that helps your body hold onto water, but over time, it can put strain on your kidneys.5
Repeated dehydration, especially in hot weather, has been linked to chronic kidney disease, even in people without diabetes or high blood pressure. In some studies, dehydration has been shown to activate pathways that lead to inflammation, oxidative stress, and kidney scarring. Staying well-hydrated, especially with plain water, may protect your kidneys and reduce the risk of long-term damage.5
Making hydration a habit
Despite water making up over 80% of the human body, most of us simply aren’t drinking enough. In fact, 62% of Brits admit to being under-hydrated, and shockingly, 1 in 5 haven’t had a glass of water in over a week.6 That’s worrying, considering dehydration can impair focus, cause fatigue, and even strain kidney function.1
Many people skip water because they’re “too busy” or find it “boring.” But building a hydration habit doesn’t have to be complicated.6 You can flavour your water with fruit, set regular reminders, or keep a reusable bottle nearby, because staying hydrated is a long-term investment in your health.
Our programme, your journey
Our Weight Loss Programme is designed to help you achieve sustainable results through a science-backed, personalised approach. With an emphasis on long-term health rather than quick fixes, the programme includes ongoing coaching, regular check-ins, and access to educational resources to empower you every step of the way. If clinically appropriate, medications may be prescribed to support your weight loss journey, ensuring a safe and effective approach tailored to your unique health needs.
Knowledge
Take a deeper dive into all things health
Your kidneys & how they work. National Institute of Diabetes and Digestive and Kidney Diseases. NIDDK - National Institute of Diabetes and Digestive and Kidney Diseases; https://www.niddk.nih.gov/health-information/kidney-disease/kidneys-how-they-work
Hirst JA, Hill N, O’Callaghan CA, Lasserson D, McManus RJ, Ogburn E, et al. Prevalence of chronic kidney disease in the community using data from OxRen: a UK population-based cohort study. The British journal of general practice: the journal of the Royal College of General Practitioners. 2020;70(693): e285–e293.
Chapman CL, Johnson BD, Parker MD, Hostler D, Pryor RR, Schlader Z. Kidney physiology and pathophysiology during heat stress and the modification by exercise, dehydration, heat acclimation and aging. Temperature (Austin, Tex.). 2021;8(2): 108–159.
Bouby N, Clark WF, Roussel R, Taveau C, Wang CJ. Hydration and kidney health. Obesity facts. 2014;7 Suppl 2(Suppl. 2): 19–32.
Roncal-Jimenez C, Lanaspa MA, Jensen T, Sanchez-Lozada LG, Johnson RJ. Mechanisms by which dehydration may lead to chronic kidney disease. Annals of nutrition & metabolism. 2015;66 Suppl 3(Suppl. 3): 10–13.
Billi UK. Why Aren’t we drinking enough water? Billi UK Limited. https://www.billi-uk.com/news/company-news/why-arent-we-drinking-enough-water/ [Accessed 6th June 2025].