Water balance affects performance more than any other nutrient. It is also true that most of us fail to drink enough water.

Having said that the guidance generally given on the amount of fluid we need per day is not helpful. Dependent on the size of your body you probably need between1.5 and 2.5 litres of water per day if you are not working heavily. This is often translated into a statement that you need to drink that quantity of liquid – most commonly 8 glasses per day.

This fails to take into account that a significant proportion of this can come from your food. Potatoes are about 80% water, cauliflower and cabbage over 90% and the humble cucumber is over 95% water. This is perhaps not surprising given that the human body is around 60% water and our muscles about 80%. So that 8-ounce fillet steak will give you almost one of your 8 glasses of water.

So how much water do you need to drink?

The best guide to ensuring you have enough fluid inside you on a day to day basis is a quick look at your urine colour.

Its a fair bet that most of you will generally fall in the "Fair" or worse category, particularlyif you are training hard