A lack of hydration is the greatest detriment to both strength and mental performance. Staying hydrated is essential because:

✓ Every cell, tissue, and organ in your body needs water to work correctly.

✓ A drop of 2% in water levels can equate to a 10% decrease in your overall physical and mental performance.

✓ Being dehydrated is often confused with being hungry, making us eat food we don’t need.

I encourage all my clients to get into the habit of keeping a bottle of water with them at any opportunity they can, the knock on effect of this is that you consume an awful lot more water. Unlike other elements, within reason you cannot consume too much water. So my strong recommendation is to consume a minimum of 4 litres of water per day, and sleep with a large glass of water by your bed.


Caffeine is something I personally rely on quite heavily! I need to start the day with a quality cup of coffee to get me going and I certainly notice a difference if I don’t. I just want to make you aware that there is nothing unhealthy about having quality coffee in moderation. Coffee is packed full of antioxidants and if you add a tea spoon of coconut oil to your coffee you can reduce the dreaded ‘caffeine crash’ considerably, while adding a number or other benefits.

Having too much of anything it isn’t advisable, and the same applies to caffeine. I mentioned having a coffee to start the day, but I will always try to avoid having caffeine drinks and products after 2pm. Instead, there are some great zero caffeine options that can fill that sensation of having a hot drink. Personally I am a big fan of green and peppermint tea, fresh mint tea and lemon and ginger tea. I have added all my best hot drink recipes to the food blog.