When we workout and begin to sweat, we need to ensure that we recognise the signs of dehydration early to prevent upsetting the balance of minerals, including salts and sugar, in your system. Even a small amount of fluid loss can cause your body to work less efficiently.

Feeling thirsty, light-headed, tired, headachey, a dry mouth and lips are all signs of dehydration. Take a look at this top 5 list of drinks to help your body keep hydrated.

1.Water
Water is the perfect hydrator. You should aim to drink at least 1.2 litres of fluid (six to eight 250ml glasses) a day and increase this to 2.5 litres in hot weather, when you lose more fluid through sweat.

2. Squash or diluted fruit juice
If you find water boring, try highly diluted squash or fruit juice.

3. Sports drinks
Sports drinks don’t necessarily hydrate your body as fast as water, but they do provide a quick energy source. Only have energy drinks, or ‘hypertonic’ drinks, with a higher level of carbohydrate, after doing very high levels of exercise, to quickly replace muscle glycogen stores.

4. Tea
Drinking up to four mugs of black tea with milk a day is just as hydrating as drinking the same quantity of water. However, the caffeine in tea starts acting as adiuretic (increases fluid loss by causing you to pass more urine) when you exceed around five cups a day, so go easy or switch to herbal teas.

5. Coconut water
Fresh coconut water is naturally isotonic, with a 330ml serving containing more potassium than two bananas plus five other naturally occurring electrolytes. It has one-fifth of the sugar found in fruit juice, plus a little fibre.