Breakfast, Lunch & Dinner Options

This simple poached egg and avocado recipe is so simple and too delicious not to make if you’ve got a 6 minutes to spare in the morning. Do yourself a favour and get that protein into you!


  • 2 Eggs
  • 2 Slices Whole grain bread
  • 1/3 avocado
  • 2 Tablespoons shaved Parmesan cheese
  • Salt and pepper for topping
  • Fresh herbs (parsley, thyme, or basil) for topping
  • Quartered cherry tomatoes for serving


  1. Cook the eggs how you like (poached, boiled, scrambled are best)
  2. While the eggs are cooking, toast the bread and smash the avocado on each piece of toast. When the eggs are done place them on top of the toast
  3. Sprinkle with Parmesan cheese, salt and pepper and fresh herbs; serve with quartered heirloom tomatoes.

Everyone loves a chicken salad! This recipe serves 4 so you can store them in your fridge for the week and have them ready to go for when you’re on the go.


  • (For the dressing) 1/3 Cup olive oil
  • 2 tbsp minced shallot
  • 2 tbsp white wine vinegar
  • 2 tsp Dijon mustard
  • Salt and freshly ground pepper
  • (For the Salad) 1/2 head romaine lettuce
  • 1/2 head frisee lettuce
  • 1 small rotisserie chicken, cut into chunks removing skin is optional
  • 2 heirloom tomatoes cut in chunks or sliced
  • 1 large avocado sliced
  • 1 oz prosciutto, shredded
  • 2 boiled eggs quartered
  • 4 oz Roquefort, Gorgonzola or blue cheese, cut in chunks


  1. Whisk together olive oil, shallots, vinegar and Dijon until combined. Season to taste with salt and freshly ground pepper
  2. Tear romaine lettuce and frisee into large pieces.
  3. Arrange lettuces on a platter, toss with a little dressing then arrange chicken, tomato, avocado prosciutto, egg and blue cheese in rows. Drizzle vinaigrette over salad.


This healthy beef and broccoli recipe is not only is this absolutely delicious, but it’s also super fast to prepare and healthy, too. It is also very easy to switch out the soy sauce for a gluten- free soy sauce to make the meal gluten- free. This is also really nice with some simple steamed rice. This only takes 20 minutes to make and tasty, easy and healthy and serves 4.


  • 1 tbsp olive oil divided
  • 1 lb flank steak thinly sliced across the grain
  • 3 cloves garlic minced
  • 1 shallot finely chopped
  • 4 green onions thinly sliced
  • 4 cup broccoli florets about 2 small crowns
  •  2 tbsp cornstarch
  • 3/4 cup water
  • 1/3 cup low- sodium soy sauce
  • 2 tbsp coconut sugar
  • 1 tsp fresh ginger minced
  • 1/8 tsp crushed red pepper flakes


  1. Heat the oil in a skillet over medium- high heat. Add the beef and cook until well- browned, about 6-8 minutes. Once well- browned, remove from pan and set aside.
  2. In the same pan, add garlic shallot and green onions to the beef drippings. Cook one minute, stirring frequently. Add broccoli and cover for 5 minutes.
  3. In a small mixing bowl, combine water and cornstarch and mix until no longer lumpy. Combine soy sauce, brown sugar, ginger and red pepper flakes in a medium bowl. Add cornstarch mixture and stir to combine. Set aside.
  4. Remove cover from pan and add sauce. Cook until sauce starts to thicken, about 3-5 minutes. Add beef and stir to combine, cooking an additional 2-3 minutes.
  5. Serve over brown rice, if desired.

How Smart Watches Can Help Improve Your Health

You may be wondering “What does a smart watch actually do?” At the most basic level, smart watches are an extension of a smart phone. They receive notifications, answer phone calls from your wrist, allow you to use apps and tell time. By wearing this device on your wrist (which you actually sometimes forget that you’re wearing the monitor throughout most of the day) can greatly affect your life in a positive way by keeping track of your day to day behaviour. This can help users obtain critical information about their lifestyle in order to make better choices and changes.

  1. Resting Heart Rate 

One of the greatest advantages of wearing a smartwatch is being able to keep track of your resting heart rate. Having this information all throughout the day can tell you a lot about your health. Your watch will need to have a built-in heart monitor feature to measure your RHR. While the monitor will increase the price of your watch – it is definitely worth the extra $$$. The average adult should aim to have a RHR of between 80 to 100 BPM (beats per minute). If you are an athlete or an extremely fit individual your RHR could be as low as 60 BPM. A lack of physical exercise will cause your RHR to be higher forcing your heart to work harder than necessary. Your watch will use your RHR statistics and contrast them to your maximum heart rate in order to determine your recommended fitness training heart rate zones and making your workouts more effective. Measuring your RHR will also give you a more accurate daily calorie burn count.

2. Nutrition

Smart watches have mobile apps which in order to calculate calorie burning rates effectively, you must take careful and honest note of your calorie intake manually. Apps go as far as to help users log their food by providing easy bar code readers, calorie information by brand, and geographic location. Apps by brands like FitBit can detect your individual log history and help to pick up on patterns and make food entry easier. Depending on your nutritional goals, identifying  daily calorie deficit goal and adding this information to your smartwatch profile will help create effective alerts, warnings and ultimately help you stay on track.

3. Exercise 

The best smartwatches will measure your physical activity depending on the type of exercise you are carrying out. It is not the same to run for 30 minutes than to lift weights or do the elliptical for half an hour. Keep a more accurate track of how many calories you burn, your exercise intensity and your progress throughout the year.

4. Sleep

Yes your smartwatch can even help you reach the recommendation of 7-9 hours sleep a night. A watch has the capability of automatically keeping track of when you are sleeping simply by monitoring your movements. This information can be stored in your watch and help you understand more about your weekly sleep patterns in order to make conscious health choices that could improve your lifestyle. Taking control of the amount of hours you snooze will improve your mood, help you remember more, increase your life expectancy, lower stress and control your weight.

5. Water 

Women are recommended to have 1.6L of fluid per day for women (about x8 200ml glasses) and 2L of fluid per day for men (about x10 200ml glasses). This may seem like a simple task but majority of adults aren’t getting enough water. It is highly recommended that you ensure that your brand of smartwatch you’re going for has a water log feature. With a couple of clicks you can keep track of how much water you are drinking. Keeping track of your water intake with your watch can help increase energy, relieve fatigue, eliminate toxins, improve skin complexion and could even decrease your headaches.

A smartwatch can help promote self- awareness and develop healthy habits you may not have even known needed some improving. For may people a dedicated tracker like the FitBit is the way to go, but by forking out a little extra coin, you can get may more health features with a smartwatch.

Truth About What Alcohol Does To Your Body

Aside from bodily harm, alcohol has been linked to depression, anxiety, social withdrawal, violent behaviour, motor vehicle accidents, suicide, domestic violence and even drowning. As if that’s not enough, alcohol does unbelievable damage to the brain and liver. Pretty much every part of the body is affected negatively from excessive drinking.

From the first sip when alcohol is consumed around 33% of it get absorbed immediately into the blood, through the stomach lining. The remaining alcohol is absorbed more slowly into the blood, through the small intestine. Once in the bloodstream, alcohol diffuses into almost every biological tissue in the body because cell membranes are highly permeable. Right from that first sip alcohol affects the body, starting with the brain, what follows is an explanation of the effects alcohol has on various parts of the body….. 

The Brain

The moments you don’t remember from the wild night before – that is temporary amnesia. Keep it up and you can develop Wernicke- Korsakoff Syndrome (WKS), a memory- impairing, vision and speech affecting seizure disorder. This may mean you won’t be able to form new memories, involuntary mumbling and constant twitching eyes. Drinking also releases two naturally occurring neurotransmitters dopamine (responsible for pleasure) and GABA (responsible for calming the brain down). Too much of these neurotransmitters can lead to shortness of breath, high blood pressure, increased heart rate, delusions, hallucinations, spasms and increased levels of both aggression and depression.

The Liver

The liver turns alcohol into something called acetaldehyde, which is toxic and can cause cancer. Excess drinking causes the liver to accumulate fat which can lead to fatty liver disease. A liver that has become clogged with fat cannot perform at an efficient level which affects the rest of the body. Cirrhosis of the liver can also occur when the liver cells become to damaged that they cannot regenerate. Once this has occurred if a person does not stop drinking, they will experience liver failure which is extremely fatal.


Alcohol consumption raises the risk for breast cancer. Research suggests that even so much as one drink a day may increase a persons risk for breast cancer. Estrogen levels are raised when alcohol is consumed, and an increased estrogen level is a risk factor for developing breast cancer.


Alcohol consumption makes the stomach produce more acid than usual which can cause gastritis and also alcohol created irritation and inflammation in the stomach lining which can lead to ulcers and bleeding of the stomach. If and when the stomach lining becomes torn, it can lead to anaemia.


Heavy drinking can be very hard on the heart. It causes cardiomyopathy which is the stretching and drooping of heart muscle. It causes myocarditis, which is inflammation of the heart muscle and it also causes arrhythmia which is an irregular heartbeat. When alcohol is consumed, it raises blood pressure and blood lipids. This increases the risk of heart attack, hypertension, raised cholesterol and stroke.


Excessive drinking can accelerate the rate of bone deterioration and increase the risk for bone fracture and osteoporosis. Calcium is important for strong, dense bones and when alcohol is consumed it acts as a diuretic and flushes calcium from bones making them weaker and more susceptible to fracture.


Alcohol affects the central nervous system causing short- term effects like slurred speech, blurred vision, weakened muscles, decreased reaction time and impaired memory. When alcohol is consumed excessively, it can cause cell damage in the central nervous system creating a condition known as neuropathy. This causes alternating feelings of weakness, burning pain and numbness in the feet and hands.

In conclusion, alcohol is not friendly to the body. While your mind may find its effects fun, your body does not. So try not to over do it and if the habit grows or your find yourself having a hard time stopping after just one glass, the cumulative effects can seriously add up.

What Is BMI?

BMI is a calculation that divides people into 1 of 4 categories:

  1. People who are underweight (with a score of less than 18.5 and 24.9 – normal weight)
  2. People who are over weight (with a score of 25 to 25.9)
  3. People who are obese (with a score of 30 or greater)

Basing this calculation on height and weight ALONE however does not take into account a persons bone, muscle or fat proportions. E.G – A person with great muscle tone and low fat is more likely to have a higher BMI compared to someone with higher fat and lower muscle tone. This happens because muscle is 4X as dense as fat tissue. Many professional athletes like AFL players BMIs would place them in the obese category when they’re actually in better shape than the average person. 

Studies by researchers have revealed how ineffective BMI is, as well as the number of people who may be inaccurately deemed overweight or obese. Doctors and patients may have to turn to alternative methods to accurately assess healthy weight ranges. There are many methods to measure body composition ranging from simple, at- home techniques to complex procedures. If you’re thinking of opting out of relying on the not so accurate BMI scale, here are some alternative modes of measurement to see what works for you.

  • Skin Calipers – This tool can be used to clamp sections of fat off of the body and measure body composition accurately and within a few minutes. A skin- fold assessment can be done using 3,4 or 7 different parts of the body such as the abdominals, arms, thighs and back.
  • Tape Measure – To measure stand straight and place the tape measure around your mid section just above your hip bones alone the belly button. Relax, do not suck in your gut and do not compress the tape tightly around the waist.
  • DEXA (Dual- Energy X-Ray Absorptiometry) – Think X – rays only detect broken bones? A DEXA scan exposes patients to X- Ray beams of differing intensities. Experts use it to measure bone mineral density alongside body composition. Participants lie still on a table while a machine arm passes over their entire body. This arms a high and a low energy X-ray beam. By Measuring the absorption of each beam into the parts of the body, technicians can get readings for bone mineral density, lean body mass and fat mass. Also because the machine scans body parts individually the test can also break down body composition per limb, so you could confirm suspicious that your right leg is indeed just a bit stronger than your left.
  • 3-D Body Scan – You’ll see this more readily available and accessible this year. Many can scan your body, take circumference measurements of different body parts and then track your body fat via a corresponding app, they can also tell your muscle mass. The mPort which is $5 a month for the app subscription creates a 3-D image of your body using infrared light and circumference measurements. You can find these machines at shopping centres.

Regardless of which metric you go with, resist the urge to test on a weekly basis. Wait at least 6-8 weeks before re-measuring your BF%. Remember body comp should be just one metric on the road to health and fitness. Sleep quality, energy levels and happiness should also take priority – so don’t make body fat the entire focus of your training.

Why Am I SO Tired All The Time?

Most of the time, we are right – about complaining and blaming our exhaustion from living a too busy lifestyle. If this sounds like you and you do find yourself asking “Why am I so tired?” – don’t put it off. Get to it straight away and try to make some lifestyle changes. Get more sleep, trim you social calendar, eat more wholesome foods, drink more water, take a multivitamin and cut back on caffeine and alcohol. If you are still feeling the symptoms of fatigue after those changes – seek some professional help.

  1. ANEMIA – The fatigue caused by anemia is the result of a lack of red blood cells, which brings oxygen from your lungs to your tissues and cells. You may feel weak and short of breath. Anemia may be caused by an iron or vitamin deficiency, blood loss, internal bleeding, or a chronic disease such a rheumatoid artiritis, cancer or kidney failure.

The Symptoms: Feeling tired all the time is a major one. Others include extreme weakness, difficulty sleeping, lack of concentration, rapid heartbeat, chest pains and headaches. Simple exercise, such as climbing the stairs or walking short distances, can cause fatigue.

2. THYROID DISEASE – When your thyroid hormones are out of whack, even everyday activities will wipe you out. The thyroid gland, about the size of the knot on a man’s tie, is found in the front of the neck and produces hormones that control your metabolism. Too much thyroid hormone (hyperthyroidism) and metabolism speeds up. Too little (hypothyroidism) and metabolism slows down.

The Symptoms: Hyperthyroidism causes muscle fatigue and weakness, which you may notice first in the thighs. Other symptoms include unexplained weight loss, feeling warm all the time, increased heart rate, shorter and less frequent menstrual flows and increased thirst. Hyperthyroidism is most commonly diagnosed in women in their 20s and 30s, but it can occur in older women and men too. It can cause fatigue, an inability to concentrate, muscle soreness (even with minor activity). Other symptoms include weight gain due to water retention, feeling cold all the time (even in warm weather), heavier and more frequent menstrual flows and constipation.

3. DIABETES – More people may not know they even have diabetes. Sugar, also called glucose, is the fuel that keeps your body going. That means trouble for people with type 2 diabetes who can’t use glucose properly, causing it to build up in the blood. Without enough energy to keep the body running smoothly, people with diabetes often notice fatigue as one of the first warning signs.

The Symptoms: Aside from feeling tired all the time, other signs include excessive thirst, frequent urination, hunger, weight loss, irritability, yeast infections and blurred vision.

4. DEPRESSION – Depression is a major illness that affects the way we sleep, eat and feel about ourselves and others.  Without treatment the symptoms can last for weeks, months or even years.

The Symptoms: We don’t all experience depression in the same way. But commonly depression can cause decreased energy, changes in sleeping and eating patterns, problems with memory and concentration and feelings of hopelessness, worthlessness and negativity.

5. CHRONIC FATIGUE – People who suffer from CFS feel too tired to carry on with their normal activities and are easily exhausted with little exertion.

The Symptoms: Other signs include headache, muscle and joint pain, weakness, tender lymph nodes and an inability to concentrate. Chronic fatigue syndrome remains puzzling because it has no known cause.

6. SLEEP APNEA – If you wake up feeling tired no mater how much rest you think you got then you may have this sleep disrupting problem. Sleep apnea is a disorder characterised by brief interruptions of breathing during sleep. In the most common type, obstructive sleep apnea, your upper airway actually closes or collapses for a few seconds which alerts your brain to wake you up to begin breathing again. Someone with obstructive sleep apnea may stop breathing again or may stop breathing dozens or even hundreds of times a night.

The Symptoms: Sleep apnea is often signalled by snoring and is generally followed by tiredness the next day. Because sleep apnea can lead to heart disease, high blood pressure and stroke – it’s important to be tested.


Balancing Work & Social Life + Health

Beat the burnout – and make more time for the activities and people that matter most to you! If you’re finding it more challenging than ever to juggle the demands of your job and the rest of your life, YOU ARE NOT ALONE! Many people are putting in extra hours or using their smart phones to be on call when they’re not physically at work. Even if you don’t have much control over the hours you have to work, you can ask yourself – “In what other ways am I bringing greater enjoyment into my life?” Focus your time and attention on things you can control.

Read these tips for maintaining a successful balance between your professional and personal lives and get ready to enjoy the holidays – without obsessing over the work you left behind!

  1. Plan Ahead. Effective prior planning can really help to remove some stress from your plate. The more you achieve now, the less you’ll need to worry about when the holiday season is actually here. Prioritise all the tasks/ projects/ assignments you have in the next couple of months based on their deadlines and priority. On a Friday night once you’ve finished work for the week and aren’t sure what else you can do – use that spare time to chip away at the things on your list.
  2. Schedule Everything. For some reason we still let work take way more priority which is hardly balance. Yes, you need to pay the bills and uphold our professional reputation but you also need time to recharge, relax and decompress. Instead of using your calendar to pencil in work meetings, also mark your personal and social engagements. Things like a family movie, catching up with an old friend that you still haven’t gotten around to or cleaning your room  – you should mark them in your calendar too, on the date and the time you plan to do them. The key is just to stick to it!
  3. Say “No”. Sometimes we do end up working too much, simply because we have too much to do. If your manager approaches you with a new project idea, instead of enthusiastically agreeing immediately, take some time to look at your current commitments and workload. If you have the slightest bit of hesitation, you might want to think twice before agreeing to take that extra work on.
  4. Be Intentional. You might think scrolling through your emails and checking your phone in the middle of family dinner as effective multi- tasking. But you’re actually just working constantly. Even worse, these frequent work distractions are causing you to miss out o valuable quality time with your loved ones. If you want to achieve successful work/ life balance especially around the holidays – then you need to make an effort to be intentional with your time. You don’t take personal phone calld or online shop while you’re at work, so apply this same rule to your home life. Don’t allow yourself to check emails or make work- related phone calls when you should be enjoying a relaxing holiday.

Truth be told – most of you will still need to work during the holidays. Perhaps you get a few days out of the office, but it will never compare to that relaxing break you got when you were in school. Maintaining an adequate balance between your personal and professional lives is always a challenge. It can become extra difficult during holiday season, when you feel an increased desire for more personal and family time. Try out these tips to stick to all of your work deadlines, while still being able to enjoy the holidays.

Tips For Not Over-Indulging This Festive Season

Healthy living is really about enjoying everything you love – in moderation!! The temptation to over-indulge in food and drink that you wouldn’t usually have is REAL and way more present towards the end of the year. Here are some top nutrition tips to get you through all the celebrations feeling satisfied and strong (without the overindulgence!)

  1. Make Smarter Choices When Eating Out. You can ask for the salad dressings on the side and use a simple olive oil and lemon to drizzle onto salad instead. Load your plate with as many vegetables/ salads as you can and ensure you accompany it with some lean chicken or meat.
  2. Be Careful With Canapes. Parties mean more catering and more canapes so be smart with selecting your finger food. Opt for grilled proteins rather than fried, and fresh or raw vegetables instead of rich sauces. Try to keep track of how much you have eaten as well, so you don’t overdo portion sizes.
  3. Eat A Protein Rich Snack Before You Go Out. Arriving at a party absolutely starving is just asking for a food baby. Anything and everything in sight will be eaten and your healthy choices fly out the window. Try and have a protein rich snack before any Christmas parties such as boiled eggs, hummus and raw veggies, Greek yogurt with nuts and seeds, or a sugar free protein ball!
  4. It Is Okay To Say No! If you are offered a less healthy option that you don’t feel comfortable with be confident and politely reject. You could even help your family and friends by cooking meals that prioritise health.
  5. Enjoy Your Holiday Treats In Moderation. Try not to deprive yourself, you’ll only be frustrated and more likely to overeat later. Instead, commit to one especially indulgence holiday item and savour it mindfully.

If you do end up going all out – move on and don’t let it ruin you holiday! Focus on the real reason for the season – it’s not food!

The Most Effective Way To Train In The Heat

Even if Bikram yoga is your idea of hell, sweating through an outdoor workout session during the summer time may actually be a big fitness advantage. We are sure that some of you may be missing training in the cooler weather, but pushing yourselves to get up to train in the summer heat could help improve your performance in running, cycling or any cardio based activities. As long as you are taking the right precautions, workouts in warmer weather can help train for an endurance event like Tough Mudder or Spartan Race. Hot weather training may even eclipse high- altitude training when it comes to improving your performance.


Tips For Working Out In The Heat!

Elevating your core body temperature so much that you almost faint during a workout is not going to give you any street credit so it’s up to you to know your limits. You just need to listen to your body!

  1. Drink Up! The warmer it gets, the more you sweat, so you must make sure you are replacing all those fluids as you workout in such extreme weather. Make sure you are drinking water before, during and even hours after your workout. If you are training for less than an hour – water should be fine but anything more intense will require sports drinks to get those carbohydrates and electrolytes replaced.
  2. Slip, Slop, Slap! Even on days when the sun isn’t out and about, it is very important to always bring sunscreen, wear a hat and train undercover when you can.
  3. Humidity. Humidity is also a huge factor to take into account. The way in which the body cools itself during exercise is through sweat. Sweat hits the skins surface and it evaporates to cool the body. In a humid environment, you don’t experience as much of that evaporative cooling effect because the environment is already pretty saturated with fluid.
  4. Try Not To Go Overboard.. Understand that you can still be in good shape without heat acclimating. Try keep the intensity at a moderate pace and not too overboard during the first couple of hot workouts.
  5. Wear breathable clothing! Nothing worse than feeling even more warmer due to your track pants or thermal long sleeve tops! Time to get the t-shirts and shorts back out whilst also remembering to wear sun protection!

Tips To Bounce Back After The Long Weekend

If you are one to over indulge over a short break and find it quite hard to get back on track after diving head first into fast food, alcohol and not enough sleep (or too much sleep) after the break – then follow these tips to quickly overcome all of damage you may have caused your body.


1. Don’t Beat Yourself Up New days, mean new starts. There is nothing that will hold you back from being the best version of you that you can be more than beating yourself up about the past. It is not effective and will continue to make you feel even worse. Starting the day with the mantra ‘fresh start’ can be helpful.

2. Get Back To Your Routine ASAP. Try not to sleep into 12pm on your first day back on the job. Structure is key, if you use structure your body will take care of itself. If your normal daily routine involves throwing your phone at the wall when your alarm goes off for 6am bootcamp – then throwing your phone at the wall is what you should do! (Not really – LOL, I hope you don’t actually do that every morning). The sooner you start getting back into your usual routine, the easier it will get and the sooner you will return to your usual structured day.

3. Start The Morning With MOVEMENT, MINDFUL EATING an MINIMISING. We all know that exercise can help activate serotonin the “feel good” chemicals that help regulate your mood – and when you’re feeling happier you are more likely to make healthier choices! When sitting down to breakfast, eat mindfully (meaning slowly, with minimal distractions)Cut out processed foods as much as you can throughout the week.

4. Expose Yourself To Bright Lights. Bright lights centres the SCN a part of your brain that controls your internal time clock. Sitting outside to read the paper, taking a walk or jog, or even waking up with a bright reading light if it’s cloudy outside. By getting bright light early in the AM, your body will recognise a more stable waking and sleeping pattern after a weekend of staying up late and sleeping in.

5. Drink Lots Of Water. When it comes to counteracting a weekend of drinking, of course the best recommendation is to HYDRATE! Days of sun and alcohol can leave you feeling depleted, so consider carrying around a water bottle during the day. Try to avoid salty foods, instead of snacking on pretzels or potato chips – opt for some nuts of a mandarin.

There you have it! Keep these tips in mind for the next time you have a long weekend coming up 😀

How Much Water Should You Be Drinking?

If you’re looking for optimal health, especially if you’re out there training hard – then you need to be drinking an adequate amount of water. Your brain will only tell you that you’re thirsty long after your body actually needs it. When you work out and sweat, your body loses fluid that needs to be replaced, or else your muscles will suffer and your workout will suffer. and the rate you actually recover will also suffer. Because your body will often process that liquid before it’s able to put it back where it belongs, you need to drink MORE than normal after a workout.


  • Prevents a dry mouth – quite annoying when trying to work out
  • A well hydrated athlete can feel stronger and workout for longer and more effectively.
  • You will have more energy, and the exercises you struggled with when dehydrated will seem much easier.
  • Promotes cardiovascular health – your heart must work harder to pump the reduced amount of blood and get enough oxygen to your cells, which makes everyday activities like walking up stairs, as well as exercise more difficult
  • Keeps your body cool – your body releases heat by expanding blood vessels close to the skins surface (this is why your face gets red during exercise), resulting in more blood flow and more heat dissipated into the air. When you’re dehydrated, it takes a higher environmental temperature to trigger blood vessels to widen, so you stay hotter
  • Water helps muscles and joins work better – it is important for lubricating joints and when you are well hydrated the water inside and outside the cells of contracting muscles provides adequate nutrients and removes waste efficiently which enhances performance.


Firstly, you should make sure you are hydrated to begin with. Before working out drink about 500mls of water. During exercise sip 170mls of water every 15 minutes (240mls if exercising in extreme heat and you’re sweating buckets). For every 0.45 kilograms of water weight lost, replace it by drinking about 500mls of water or sports drink. Another good way to monitor that you’ve gotten enough water is in the bathroom. If you have a large amount of light- coloured urine, then you’re hydrated. If it’s dark, then you’ll know you need to drink more before, during and after your workout.


It’s possible to to drink too much water, but difficult to do. Hyponatremia usually found in endurance athletes. Diluted from too much water and sodium levels drop to dangerously low levels. This can lead to nausea, headaches, confusion and fatigue.

So, after reading this blog maybe – had it occurred to you that you are thirsty? Guess what, by the time you have felt this sensation of being thirsty throughout your day YOU ARE ALREADY DEHYDRATED! So really, your body is composed of roughly 60% water – so it’s pretty important so keep hydrated since nearly all of your systems will not function as well without the proper water intake.