Water intake

For some, 75 Hard might be a tough but manageable challenge, but without proper consideration, tailoring and base fitness, it could potentially cause harm. Drinking a gallon of water a day, for example, might not be advisable for everyone.

“I’m all for good hydration,” says Kerry Beeson, nutritional therapist for Prep Kitchen, “but a gallon of water a day might be too much for some people depending on their size, age, and medical conditions.”

The NHS advises drinking 6-8 glasses of water per day, which works out at about 2-2.5 litres of water. A gallon is 3.8L, so almost double this. How much water an adult needs per day is determined by multiple factors and will vary from person to person, so a gallon may be too much for some. Too much water without sufficient electrolytes can cause harm, so it would be advisable to increase water intake gradually rather than overnight as part of a challenge.

Increasing exercise

If you currently don’t exercise at all, it would also be ill-advised to add two 45-minute workouts to your routine without any rest days. Starting slowly, allowing time for your body to recover between sessions, and increasing intensity as you get fitter is a safer strategy.

Dieting

There’s a difference between eating nutritious, balanced meals and following a fad diet. The problem with the 75 Hard Challenge is that this isn’t specified – you can follow a diet of your choosing, as long as it doesn’t involve alcohol or cheat days.

“Choosing a random diet to accompany this regimen is risky,” says Kerry Beeson. “Your diet plan should be tailored to complement your nutritional requirements, activity level, and personal goals.

“Ideally, get professional advice on the type of diet that best supports your individual needs and objectives. Generally, you’ll need to ensure you’re eating enough calories to fuel the daily workouts, eating plenty of whole, high-fibre foods for sustained energy, along with high-protein dishes for muscle growth and satiety.”

If you’re taking on the challenge, Beeson suggests the Mediterranean diet could be a good, healthy choice – just make sure you’re eating enough to fuel all that activity.