You already know that water’s good for you. But how much of the see-through stuff should you be getting through in a day? And just what will it do for you as it sloshes through your system? Plus, what SHOULDN’T you be pouring down your neck?

Water keeps your temperature steady, helps convert food into energy, metabolizes fat, maintains muscle tone, removes toxins and cushions vital organs and joints. It’s your body’s own form of liquid engineering – helping you to live at 100%.

On the other hand, exercise when you’re dehydrated and every weight will feel heavier than it should.

So how do I know if I’m getting enough?

Feeling thirsty is a sign that your brain is yelling at you to top up the fluid levels, which means you’re already dehydrated.

Other signs that your body needs more fluids include:

• Sleepiness
• Headaches
• Lack of concentration
• Lack of energy
• Feeling stressed
• Tired eyes
• Dark-coloured urine

Just how much do I need?

On an ordinary inactive day, you need two litres of water (that’s on top of other drinks) spread over the whole day. If it’s hot, or if you’re doing lots of exercise, you need more, because sweating makes you lose moisture.
How to make water part of your work-out

• Drink water early in the morning to get your body off to a good start
• carry a bottle of water with you all the time
• drink before you get thirsty
• drink small amounts before, during and after your workout

Top drinks for top performance

Water is the best choice to up your fluids – especially if you’re trying to get fitter – as you don’t load up with any extra calories or stimulants. But these all count towards your daily fluid intake too:

• fruit juices
• fruit and vegetables
• fizzy drinks
• even tea and coffee

Don’t forget coffee contains caffeine, which can actually dehydrate you, while fizzy drinks and juices can be packed with sugar. So if you want all the benefits with none of the negatives, the answer is clear.

What doesn’t count

Swigging alcoholic drinks won’t help keep your fluid levels high – in fact, they’ll dehydrate you.

That doesn’t mean you’ve got to jack in the booze. Just be realistic. Try not to drink too much in one session – aim to alternate alcoholic drinks with soft drinks and ideally have something to eat. And if you’re not feeling great the next morning, drink plenty of fluids (a sports drink will help) and don’t schedule an ambitious work-out until you’re feeling better.

Energy drinks: saints or sinners?

Energy drinks can give you a refreshing buzz, but they’re packed with stimulants which may not be good for every person or
every situation. Here’s what you need to know about the magic ingredients inside your top sports drinks:

Glucose

Glucose is what your body breaks sugar down into, so it’s absorbed straight into your bloodstream for a mega-buzz of energy. However, this energy is short-lived, and could leave you flopping limply over your cross-trainer half an hour later. Plus it’s still sugar, which means you’re adding to your calorie intake – giving you more to burn off again.

Caffeine

As every student knows, caffeine increases short-term recall and alertness. However, it can also increase your blood pressure and put strain on your major organs – so don’t overdo it.

Taurine

A number of energy drinks list this as an ingredient, yet there’s no clear evidence to show that it does anything for your body at all during a workout. Treat with scepticism.

Guarana

Guarana is a South American shrub seed extract that contains caffeine and other essential oils. It’s said to improve reaction times, with no harmful side effects. However, the drinks it comes in could be packed with calories and other stimulants – so you could be better off just taking it as a supplement.

The bottom line is that energy drinks may help some people work out more efficiently in certain cases – but they certainly won’t give you a massive boost. If you want to keep your body healthily hydrated for maximum fitness, water’s still your best bet.