One of the first things that new exercisers learn is that water is absolutely integral to their health and performance. Athletes are taught from the very start that even slight dehydration can have a serious impact on results. For this reason, serious sports people will always stay hydrated as they work. Even at rest, our bodies need around 1.5 litres of plain water a day – and this need is driven up rapidly when physical occupations, movement and sports are factored in. It's vital therefore to make use of gym water dispensers before, during and after exercise! Certain ingredients can be added to basic water to boost performance in specific circumstances and according to training goals, but these are different from sugary sports drinks which simply provide calories and additives! You can extend the power of your basic H2O by making your own isotonic recovery drink with the addition of a pinch of salt and fruit juice or sugar. This will rebalance your electrolytes after long-duration exercise. Or you can provide a protein punch by adding whey protein isolate to your water bottle after strength training. Depending on their objectives and training goals, some athletes also make use of their office water coolers to make a green tea or single high-quality coffee which may improve performance for high-intensity or speed work. There has been some interesting research about the effects of caffeine on fat mobilisation and training performance, but it is important to note that this type of caffeine consumption is being used very specifically in pre-training, at intense levels. But the safest way to stay fit is to avoid caffeine altogether, and concentrate on keeping hydrated with cool, rejuvenating water from the gym water cooler. And you should always avoid caffeine before bed, as it can over-stimulate the body and make high-quality sleep difficult. And without good rest, the body cannot achieve its training goals! Latest news from Angel Springs, leading UK supplier of office water dispensers, bottled and mains-fed water coolers and eco boilers.