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Water Intake

How much water should you drink?

Hydration is the greatest determinant of strength. A 1.5% drop in water levels translates into a 10% decrease in strength and power output. Also, recovery from exercise will be compromised.

1. Here is a great formula for how much water you should be taking on board:

40ml per kilo of body weight, so a 90kg male would need 3.6 litres of water per day to maintain optimal performance and recovery.

Other ways of getting water on board are:

Green Tea

Green tea is considered one of the world's healthiest drinks and contains the highest amount of antioxidants (help protect cell damage) of any tea. It is well known to supplements fat loss and building muscle. A daily recommendation is to aim for four cups.


A fantastic boost before a workout and has been shown to elevate testosterone levels. Due to its stimulant effect try to limit intake to two cups per day, preferably before 5pm for sleep purposes.

Coconut water

Packed with potassium and loaded with electrolytes it’s great for recovery and tastes great in a post workout shake.

Many athletes have this with breakfast or after an intense session.

2. Top tip:

Get on the front foot in a morning by having a pint of water on waking; this should set you up for the day.

3. Fun Fact:

  • Red Wine
  • Quality red wine, again is a superb antioxidant, full of flavonoids. Also it has been proven to help with recovery from exercise and with detoxification.

Healthy Males can have 1 to 2 small glasses per night at most.

Healthy Females stick to 1 small glass per night at most.

It is important to take into consideration that there are 250cal in a large glass of wine.

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