Making sure we take enoughfluid is very important, as once we become dehydrated it can have all kinds of negative effect on our body and how it performs.

How much do we actually need each day and why?

Up to 75% of our bodyweight is water and we simply can’t do without it. We need at least two or three litres a day – about 8-10 glasses to replace what we lose! We need more after exercise or when the weather is warmer. Water is the best way to hydrate your body but you can also get fluids through fruit juice, sparkling or flavoured water, tea and sport drinks. But remember, some of these may also add calories to you daily diet!

Signs of dehydrations:

  • Feeling thirsty
  • Colour of your urine, should be clear or pale yellow.
  • Put your hand on a flat surface and pinch your skin on back of it, it should spring back into place but if slow then sign of dehydration.
  • Bad breath
  • Black circles under you eyes.

Keeping yourself hydrated can help you perform better in yor excersing, by losing as little as 2% of your body fluids has been shown to significantly reduce your sporting performance and it can also lead to muscle cramp!