Hydration

Staying hydrated is one of the simplest but most powerful things you can do for your health and performance. Water supports temperature regulation, joint lubrication, nutrient delivery, digestion, infection prevention, and organ function. It also improves sleep quality, focus, and mood — all crucial for recovery and training progress.

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• Daily Goal → Aim for at least 2 litres per day, and increase intake on days with higher activity, heat, or sweat loss.

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• Moderation Matters → Sip water steadily throughout the day. Avoid drinking more than 1 litre in a single sitting, as this can dilute sodium levels and impact hydration balance.

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• Choose Wisely → Water should be your main source of hydration. A little sugar-free squash is fine if it helps you drink more.

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• Fruit Juice & Sports Drinks → These are high in sugar and should be limited. They can be useful before or after workouts when paired with protein, but avoid relying on them as your main fluid source.

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Remember: Even mild dehydration (as little as 1–2% of body weight) can reduce strength, endurance, and concentration. Keep a water bottle with you and make hydration a daily habit.