The heat has been over summer! If you’ve been training in the heat, it is easy to remember to keep hydrated because you’ll feel hot and thirsty. Most of you are also aware that the heat can take its toll on you physically and leave you dehydrated, even if you aren’t training.

Once things start to cool down though, we tend to forget about the importance of good hydration.

So, what level of hydration is right for you?

Body fat contains approximately 10 percent water, while muscle is approximately 75 percent water. In general, men should have a total body water percentage between 50 and 65 percent, while the ideal range for women is between 45 and 60 percent. If you have access to a set of body impedance scales, you will be able to measure your total body water.

As a rule, you need to drink one litre of water per 30 kg body weight each day! 60 kg body weight requires 2 litres of water per day, 3 litres if you weigh 90 kg.

Water is the best thing to drink but, if that just doesn’t excite you, we have a list of tasty and easy to make juices and naturally flavoured waters to get you by.

Juicing has become very popular and when you limit the amount of fruit it can also be low in sugar. When juicing try and juice more veg than fruit, think of fruit like the sweetener.

We have some simple recipes to get you started, and you can blend all these juices in a standard juicer or even a high-power blender. Try our recipes or make up your own adding whatever you like.


Fighting a Cold: 2 Carrots, ½ a cup Pineapple, 1-inch Ginger, 1-inch Garlic and two cups of water

Kidney Detox: 2 Carrots, ½ a cup Watermelon, ½ a large cucumber, and two cups of water

Kidney Support: 1 Orange, 1 Green Apple, ½ cup Watermelon, ½ Lemon and two cups water

Hangover: 1 Apple, 1 Carrots, 1 Small Beet, ½ Lemon and two cups of water

Indigestion: ½ cup of Pineapple, 1 Carrot, ½ Lemon, Mint and two cups of water

Flavoured waters are simple to make and offer a healthy option to plain water, if plain water isn’t your thing. Drinking water is always the best options while you are in training. If you are looking for ways to help boost your water intake try one of these recipes.  

Naturally Flavoured Water:

½ Cucumber sliced, ½ lemon sliced, 1 litre of water

4 strawberries sliced, ½ lemon sliced, 1 litre of water

½ Cucumber sliced, 4 mint leaves, 1 litre of water

½ Grape fruit sliced, ½ lemon sliced, 1 litre of water

1 kiwi fruit peeled and sliced, ½ cucumber sliced, 1 litre of water

1 inch Ginger peeled and sliced, ½ lemon sliced, 1 litre of water