Milk it

If you're a caffeine addict, try ditching the double expresso and opt for a protein shake or a glass of milk. "Avoid tea or coffee before a work out, as these drinks won't aid the rehydration process - in fact, they'll only hinder it," says Dan Kings, performance nutritionist at the English Institute of Sport and also works with Great Britain's men's and women's hockey teams. "Some people like to drink milk on the morning of their workout - carbohydrate and protein intake before playing sport and taking some exercise has been proven to help hydration."