The human body is made up of mostly water – 55-50% (female) and 60% (male).

Physical performance is impaired when an individual is dehydrated by as little as 2% of body weight. This will decrease your endurance, motivation, short term memory, balance, coordination and your perceived effort will increase. A drop in hydration will affect your bodies performance.

Assessing Hydration Levels:

Look to the second image. Columns 1,2 and 3 means that you are hydrated. Sources of water: 20% of your hydration will come from foods, this should include watery foods such as fruit and vegetables. The rest will come from water, tea, coffee, non alcoholic drinks, fizzy drinks, juice and sports drinks. Excessive fizzy drinks and juice will damage teeth and increases chances of type 2 diabetes. Keep sports drinks for intense workouts only (lasting one hour or more). This will boost hydration levels effectively because of extra salt and sugar.

How Much Should You Drink? Multiply 0.033 to your weight in kg.