Drink at least two litres of water a day. Most of us are familiar with what we are supposed to do but does it seems like a lot? Why do we need so much? Do we really have to drink more than eight glasses of water every day?

Water makes up 80 per cent of the human body. Some of that water is lost every day through the simple act of breathing and sweating, whether you are working out or not. Water performs some crucial functions. For example, every time you eat, water is needed to help you break down your food and release the nutrients you need to fuel your body.

In addition your body's temperature must stay within certain limits at all times and through sweating your body helps regulate itself. If you consider the amount of heat that is generated when you are exercising and the resultant sweating as the body tries to cool itself, you can clearly see why it is even more important to take on additional water when undertaking physical activity. If you add into this summer temperatures or a badly air-conditioned gym, your body is losing water at a rate of knots.

Even if you are not put off by the potential headaches and dehydration that result from a failure to take on fluid while exercising, then think of your performance. Even a two per cent loss of body weight due to dehydration can start to impair your ability to work out as your body struggles to regulate itself and you cannot get as much as you may like out of your workout.

So, some handy tips for taking on enough water:
- Have a bottle of water on your desk at work and sip throughout the day.

- Avoid dehydrating drinks such as caffeine and alcohol. If you do drink a glass of wine or a cup of coffee, match it with a glass of water.

- Always carry a bottle of water to your workout and ensure that you are using it right from the start.

- Make sure you drink water immediately after a workout to replace what you just lost And if you don't like water? Then replace it with a low sugar cordial.