You can lose a lot of fluid and nutrients when you participate in physical activity – you can lose nearly up to 1L an hour – mainly through sweating and breathing.

Water regulates your body temperature and lubricates your joints. It also helps transport nutrients to give you energy and keep you healthy. If you don’t replenish these fluids, you can risk becoming dehydrated. Being dehydrated can affect both your general health and how well you can perform. Fatigue will kick in a lot quicker, and your body won’t be able to control its temperature as well, as usual, causing you to overheat and feel sick.

“When I played cricket, three days before the start of a test match I made sure that I was very well hydrated by drinking lots of plain water and also drinks with electrolytes, this would ensure I was at peak performance when the test match started,” says Michael Clarke. Adding electrolytes to your drinks helps the body replenish any essential nutrients lost through sweat. Drinking fluids and keeping up your hydration will eliminate the possibility of cramps and dehydration during physical activity.

“Like food, it is essential you put the right fluid into your system, whatever leaves your system needs to be replaced. Drinking out of a bottle is an excellent way to monitor how much water you are drinking per day, and that amount you should be drinking would vary depending on how much physical activity you do in that day”, says Michael Clarke.