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      An interview with India’s first certified Pilates instructor, Yasmin Karachiwala

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      After training her first celebrity client, the Bollywood actress, Kareena Kapoor in 2006, Yasmin Karachiwala has made a mark for herself in the fitness industry.
      As a personal fitness instructor for all the big names in Bollywood such as Deepika Padukone, Ali Bhatt, Hrithik Roshan and more.
      Known to always prioritise her wellness routine, even while travelling, Karachiwala always emphasises on the transformative power of healing through exercise by practicing consistency and a strict regimen after first visiting the gym at the age of 18 years old.
      By bringing her love for Pilates to Dubai, her niece and her husband launched the PAD Fitness six years ago. Situated in the heart of Dubai in Onyx Tower 1, this fitness studio has revamped the workout game in Dubai with various classes such contemporary dance, Pilates dance, wedding choreography and more.
      To see her journey as an instructor, Emirates Woman sat down to chat with her and understand how it all began.

      Talk us through your career.
      When I was younger, I was a tomboyish, free-spirited young girl flitting through life aimlessly when fate intervened, starting my journey on a fitness pathway that I had never envisaged for myself. My best friend Namrata enrolled me in an aerobics class at the gym, and I assumed it would be really easy. To my utter shock, I made it to being “the worst student in the class.” But I worked really hard and ended up being the “best student.” So much so, that one day my instructor asked me to take the class as she was sick, and that was my turning point. I fell in love with teaching. So I attained my fitness certification from India, and started teaching aerobics and weight training, but I knew I was missing something. That’s when I found Pilates. I travelled to the US and was the first certified Pilates instructor in India. From there, I got my first celebrity client, Karena Kapoor and there was no looking back from there. Today, I’ve been teaching Pilates for over 20 years and I am a teacher trainer with a goal to get everyone in the world to try Pilates at least once.
      How do you begin your morning routine?
      My morning routine begins with meditation, followed by my Butter Coffee. I spend time with my husband and kids as they eat breakfast, and play with my little dog Enzo, who has all of our hearts. And then I head to the gym to train my clients.
      You always manage to incorporate fitness into your routine while travelling – how do you stay disciplined?
      If anything is a priority for you in life, you will make time for it. We make time for our kids, for our holidays, for our meals, right? Similarly, at least 30 minutes of movement a day is a non-negotiable for me, so I always plan my days around it. If we’re starting early on a holiday, I will ensure I’ve done my steps by going for a walk or to the gym in the evening.

      How has it been to break the stigma for men who’ve now incorporated pilates into their fitness journey?
      It feels good when men start to wince and scream when they’re on the reformer because they’ve started to use muscles they’ve never used before! Once a man tries Pilates, I can guarantee they will stand corrected about it being an exercise form only for women.
      Diet is an important part of any fitness routine; tell us about your overall diet?
      I eat what I feel like it, but I have certain rules. I stay away from gluten, and I completely avoid sugar. Sugar is like poison for our bodies, and I never take my body for granted. I love my meats, fish, and grilled vegetables. It’s funny because it sounds boring, but whenever my nieces come home to eat, they always want to eat my food instead of the food that’s made for everyone; it’s really yummy.
      You’ve always trained a host of Bollywood celebrities – name a few and how did your journey with them begin?
      My journey began when Kareena Kapoor started training with me way back in 2006. She really transformed for a song she was doing back then, and then word spread, and today I regularly train Katrina Kaif, Alia Bhatt, Deepika Padukone and Sophie Choudry. I’ve also trained Hardik Pandya and Hrithik Roshan, both of whom are Pilates fans!
      The PAD Dubai celebrates five years since its launch. What are the key workouts offered at the studio?
      Yes indeed, and I am so proud of my niece Shaazia and her husband Abbas. They have really built a community that is thriving and pushes one another to stay fit. What’s unique about the studio is that they offer both Pilates and Dance classes. In Pilates they offer Private, Group and rehabilitation Pilates, and in Dance they offer Bollywood, Bollyfit, Bhangra, Jazz and Ballet. They also specialise in wedding sangeet choreography and corporate wellness sessions.

      How has the fitness industry evolved since you first started?
      The fitness industry has transformed! When I started 30 years ago, people barely understood the importance of health and fitness, it was a struggle to find clients and an even bigger struggle to find a training institute to get trained properly. Today, especially after COVID people have realized the importance of health and wellbeing, they are seeking out good fitness professionals to guide them and walk the through their issues. In addition, you now see a gym or a Pilates studio on every street! That to me is a really positive sign. And it’s trending upwards.
      With a busy schedule and always being on the go – how do you unwind on a daily basis?
      My workout time, family time, and dog time are my unwinding times.
      What’s the biggest myth you’ve seen when it comes to exercising?
      That you need to have an hour every day to workout. In my new book that releases next month, called The Perfect 10, I show you that 10 minutes a day is more than enough to stay healthy. This may not be enough to achieve your goals, but it is enough to stay fit.

      As celebrities are always on the move, how do you manage to maintain their fitness levels?
      Most of the celebrities are very conscious of their own fitness regimens, so it’s not very hard to keep them accountable. Either I travel with them, or I give them a workout schedule for while they’re away. And we always manage to keep them looking amazing!
      Many people believe in calorie counting – what are your thoughts on this?
      I believe in eating healthy. Don’t eat food out of a packet, eat local produce made fresh, and if you are counting, count the right amount of protein, good fats and fibre. All calories are not the same, don’t just count calories, fuel your body with good nutrition.
      What’s next for you?
      We already have our presence in India, Dubai and Dhaka (Bangaldesh), and now we want to expand more internationally, both in the Middle East region as well as beyond.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied  More

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      Use These Tips To Get MUCH More Out Of Your Skipping Workout

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      Tone your legs, burn kilojoules, up your fitness and improve your coordination with one simple tool you can use in your garden. Here, how to get the most out of your skipping workout.

      Why is a skipping workout so good?

      Like riding a bike, swimming and running, skipping is one of those fun childhood activities that becomes a slog with age. And that’s a pity because, should your fitness goals sit firmly in the camp of cardiovascular improvement and max kilojoule burn, skipping is a form of exercise that comes highly recommended. And unlike those other three (equally healthy) pursuits, you can do it at home and on the cheap – you can pick up an entry-level rope at a very reasonable price.

      Get roped in

      Skipping rope with counter

      This rope, with skipping counter, allows you. to track your skips.

      HS Fitness Heavy Jump Rope

      This heavier rope gives you added weight so you work that much harder.

      Cordless Skipping Rope

      This cordless rope gives you the option to go with or without a rope – and add some weight to the process.

      What are the benefits of skipping?

      Skipping is a calorie burner. Per estimates, you’re looking at around 15 to 20 calories burned per minute. Yeah! If you skip for just 15 minutes, you could burn 250 to 300 calories from jumping up and down.

      Skipping helps shift fat, since it’s a toning workout and cardio in one. By picking up a rope, you’ll tone up your muscles, including the butt, arms, shoulders, stomach and of course, those legs. This makes it one of the most efficient workouts around.

      Using a jump rope can improve your balance and coordination, something that gets worse as you age. A study in the Journal of Sports Science & Medicine looked into the effects of skipping on motor abilities and body balance among football players. They found that people who skipped had ‘enhanced general motor coordination and balance’ compared to those who didn’t.

      Going hard on skipping also means you might score a new PB. That’s according to a meta-analysis of studies which found a correlation between those who skip and faster running times.

      Hop to it – use these form tips from trainer Christa DiPaolo to rope in the gains.

      1. Perfect the jump

      Keep your jumps low to the ground, your knees soft and stay light on your feet to minimise impact. Think, float like a butterfly, not an elephant.

      2. Check your arms

      Your arms should be at a 45-degree angle to your body, elbows pulled in close to your ribs. The further your hands are from your body, the shorter the rope.

      3. Rotate your wrists

      Rotate from your wrists rather than your shoulders – unless you’re using a heavier rope, in which case, rotate from your forearms.

      4. Keep it in the core

      Skipping is an ab exercise as much as anything else, so keep your core engaged throughout. Heavier ropes will force you to do so.

      Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      I Tried Out BodyTec’s Brand-New EMS Training System – And It’s From The Future

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      Whether you’re a seasoned professional in fitness or are just looking to elevate your routine, EMS training can be intriguing. What do those high-tech suits do? Can they really boost your training? All that and more, right here. Plus, we took EMS training for a spin with the brand new BodyTec SYMBIONT system, which offers deeper insights from your workout in real-time.

      First, let’s look at the basics of EMS training.

      What is EMS training?

      EMS, or Electro Muscle Stimulation, is a novel way to get your muscles working. As you’re doing basic exercise moves, you’re plugged into a suit with low-level electrical impulses that are sent directly to your muscles for deeper activation than you’d get with weights. “EMS technology allows for up to 90% of muscles to be activated simultaneously with the contractions reaching a much higher intensity than those done voluntarily,” says Sandra Leyck, Co-Founder and spokesperson for BodyTec.

      Is EMS training a tough workout?

      You’ll find yourself sweating while doing something really basic, like bending down into a squat. That’s because your muscles are working that much harder than when you’re using just your bodyweight or even with weights added, per some studies.

      Does EMS training burn fat?

      As with any exercise, EMS training targets your muscles. Muscles don’t burn fat directly, but they require energy to maintain. By growing muscle groups, you allow them to burn more calories. Since BodyTec’s EMS training suit targets all the major muscle areas, including the back, arms, legs, butt and abs, you’re working all the major muscle groups, allowing them to grow and fire up their fat-burning potential.

      Why just one session a week?

      Your muscles, which are heavily activated during the workout (reportedly more than in traditional workouts) need rest to recover. For this reason, it’s recommended to only do EMS training once a week.

      What’s the new BodyTec SYMBIONT System?

      “With BodyTec’s shift to the SYMBIONT Smart Training System, they are changing the way people track, train, and transform their bodies,” says Leyck. “This state-of-the-art technology combines advanced symbiont technology with personalised training programs, offering an unparalleled workout experience.”  

      The new system means a new suit for the experience – completely wireless and loadshedding friendly. With each move, electronic impulses are sent to your muscles via vibrations that penetrate deeply for more muscle activation as you move. You also get live feedback on your reps from a screen that tracks your workout. The best part? You’re in and out in under 30 minutes, with just 20 minutes of work.  

      We tried EMS training with BodyTec

      WH Features Editor Michelle October took the brand-new SYMBIONT system for a spin.

      “The new suit looks like something from Ironman. Outside, it’s all fabric and stretchy, while the inside contains electro pads and high-tech wireless plug-ins that activate the suit. My trainer helped me prepare the suit, which should be rubbed down with lotion so the conduction pads can deeply penetrate the muscle for better activation.

      “Notably, the suit is completely wireless, so you have much higher range of motion. You are not plugged in, like other EMS suits. The entire setup is loadshedding friendly, too, but still allows for real-time monitoring, allowing you to track your work.

      After getting suited up, I was taken through a brief test run of the equipment. Electrical impulses are sent through the suit wirelessly and I could feel my muscles being contracted while doing basic squats. On the screen in front of me, I could monitor the intensity of the electronic pulses while working out and see how much longer the pulses would last – about 20 seconds of work, with a few seconds break in between moves.

      The entire workout lasted just 20 minutes, but I was panting towards the end. That’s because my muscles were working so hard to contract with the EMS suit. Overall, I still felt my arm muscles a few days after the workout, even though I had just been lifting them over my head with no weights. I’d say it’s an interesting way to work out and an eye-opening experience.” More

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      7 Ways To Find The Motivation To Exercise When The Struggle Is Real

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      Your goal this year was to lose a couple of kilos, or get fitter and stronger, but you only really got as far as buying the pricey shoes that were supposed to make you a better runner. You keep telling yourself “I’ll start on Monday,” but life happens… Well, that’s all about to change. Because I know the struggle – and these are the ways I motivate myself. And they actually work.

      Ahead, 7 ways to find motivation.

      Forget The Numbers

      One of the most demotivating things about exercising is not seeing results. You sweat your butt off every workout, but the scale just doesn’t reflect the effort. Why? Because the scale can be deceiving. If you’re doing strength workouts, you’re gaining muscle. And because muscle weighs more than fat – well, you do the maths.

      I stopped weighing myself because I became so consumed by the numbers that they began to dictate how I felt about myself. If the scale didn’t show I’d lost weight, I wanted to throw in the towel (and a couple of times I did). Instead of focusing on the number on the scale, gauge your fitness/weight loss on how you’re feeling, how you progress in your workouts and how your clothes fit you.

      READ MORE: 10 South African TikTok Fitness Accounts That’ll Give You ALL The Motivation You Need

      Press Play

      There are days where you’re just not feeling it, which is okay – but ask yourself: Am I just being lazy or do I need a rest day? If it’s the former, try music. Spotify has amazing playlists.

      Whatever your fancy, the right music offers a great distraction as you sweat. Plus: Studies show that music can help you push harder during your workouts. Opt for tunes with 120 and 140 beats per minute for best results.

      Stop Comparing Yourself To Others

      You know that saying: Comparison is the thief of joy? It’s true. We think other people look ‘better’ than us – but the presence of someone else’s beauty doesn’t mean an absence of your own. Sure, you might never look like an Insta star or have an ass like Kim Kardashian, and that’s okay. Be your only competition. Do better than you did yesterday. Smash your PB. Just do you.

      READ MORE: You Can Do This Arms & Abs Bodyweight Workout Anywhere

      Try Something New

      Routine is great, but it can also be super boring and I know it! If you’re not enjoying running on the treadmill, chances are you won’t have the motivation to do it. So find something you love. Try dancing, hiking, rock climbing, surfing – any form of movement that gets the heart rate up. Get out of your comfort zone. If you’re doing an activity that pushes you and you enjoy it, you’re most likely to stick to it in the long run.

      Get A Workout Buddy

      A workout partner can push you – and hold you accountable for slacking. Shy? Join a Facebook group. Having support will help you stay motivated and inspired. Just be sure to pick someone who will actually help you rather than flaking at the last minute…

      READ MORE: Beginners 5K Running Training Plan And How To Crush It In Just 6 Weeks

      Set Small, Realistic Goals

      Having one massive goal is intimidating. Check it out: So you wanted to lose 50kg in one year? Sounds huge, right? But if you say I want to lose four kilos a month, or one kilo a week, that goal seems more attainable. The same goes for completing a full marathon: 42km is long, but if you break up your training into a 5k, then a 10k, and so on, eventually 42km will seem way less daunting.

      Have A Vision

      What’s your end goal? It helps to write down your short, medium and long-term goals. Or make a vision board that depicts everything you want to achieve. Having a visual reminder of why you exercise will help you when things get hard. Can you see it? Now go do it. You’ve got this!

      READ MORE: 5 Steps For Tapping Into Motivation, Direct From The Pros More

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      The ASICS GEL-KAYANO™ 30: The Shoe That Will Make You Love Running Again

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      Runners, rejoice! ASICS has just launched the GEL-KAYANO™ 30 shoe, the most comfortable stability running shoe featuring brand-new technologies to provide runners with adaptive stability and unprecedented comfort during every step.

      4D Guidance System

      With its new 4D GUIDANCE SYSTEM™, the GEL-KAYANO™ 30 provides adaptive stability and unprecedented comfort during every step. The 4D GUIDANCE SYSTEM™ works with the movement of your body to provide support when you need it most, so you can run worry-free.

      In addition to the 4D GUIDANCE SYSTEM™, the GEL-KAYANO™ 30 also features new PureGEL™ technology for the softest landings ever. PureGEL™ is strategically integrated in the midsole to deliver enhanced shock absorption and smoother transitions.

      The GEL-KAYANO™ 30 also has 20 percent more of the lightweight FF BLAST™ PLUS ECO cushioning and a 4mm increase in stack height, which further improve the comfort level of the shoe.

      As Rohan van der Zwet, Senior Product Marketing Manager at ASICS EMEA, says, “The GEL-KAYANO™ shoe has been a crowd favourite for many years, and quite frankly is a legend in our product range. We know the stereotypes that stability shoes have faced over the years: clunky, ugly, and simply not comfortable. That’s why we’re excited to celebrate the 30th anniversary of the GEL-KAYANO™ series with such landmark developments. Through our commitment to ASICS’ unique design philosophy, we’ve been able to develop a shoe that offers the stability that consumers have grown to love from the series and added the comfort that we know is so important to runners. Stability truly never felt better and we’re eager to see runners across the globe experience this with the GEL-KAYANO™ 30 shoes.”

      Shop The GEL-KAYANO™ 30

      From 5Ks to full marathons, the GEL-KAYANO™ 30 shoe is designed to provide advanced stability and softer cushioning properties.  ​

      Engineered stretch knit upper 

      Improves breathability

      External back heel counter 

      Helps keep the foot stable and provides a more comfortable stride

      The GEL-KAYANO™ 30 is available from ASICS retail, online stores and specialists running outlets.

      Is this really the most comfortable stability running shoe? Comfort is subjective, so judge for yourself. Try ASICS’ latest product innovation and tell us how running in ASICS makes you feel. To find out more, please visit asics.com More

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      How To Sport The New TS-ACTV8 Range On Your Next Adventure

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      Looking for a new activewear look that will keep you looking and feeling your best? Look no further than TS-ACTV8 from Totalsports. These high-performance pieces are made with innovative technology and features to help you stay comfortable and confident on your next workout or adventure.

      READ MORE: Introducing the TS-ACTV8 Performance Training Gear by Totalsports

      TS-ACTV8 Storm Chaser Jacket

      The Women’s TS-ACTV8 Storm Chaser Jacket is the perfect outer layer for any activity. The water-resistant and windproof fabric will keep you dry and protected from the elements and the reflective details will help you stay visible in low-light conditions. Plus, the jacket is packed with features that will make your life easier, like heat-sealed zippers, 360˚ ventilation and a storm flap on the front.

      Key features:

      Waterproof technology

      Advanced wind resistant

      Reflective details

      Heat sealed zippers

      360˚ ventilation

      TS-ACTV8 Hyper Stride Black Tights

      These long tights are perfect for runners and other athletes who need a supportive and moisture-wicking pair of tights. The 360 reflective detail will keep you safe on your early morning or late night runs and the Power-Lite™ technology will help you stay cool and dry no matter how hard you’re working out.

      Key features:

      360 reflective detail for visibility in low-light conditions

      Power-Lite™ technology for moisture-wicking and cooling

      Quick-dry fabric

      Storage pockets

      Adjustable drawcord on waistband inner

      Gel gripper hem to keep tights in place

      Side zipper for easy access

      READ MORE: 23 *Stunning* Activewear Sets To Cop Now To Give Your Workout An Oomph

      Shop The Look

      TS-ACTV8 Storm Chaser Black Jacket

      The TS-ACTV8 storm chaser is engineered for maximum performance, protection and comfort. Adventure awaits!

      TS – ACTV8 Hyper Stride Black Tights

      The TS-ACTV8 Hyper Stride Tights have 360 reflective detail, Power-Lite™ technology for ultimate moisture control, quick dry fabric and storage pockets. More

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      12 interesting things you might not know about Sheikh Hamdan

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      Life

      by Sarah Joseph
      1 hour ago

      His Highness Sheikh Hamdan bin Mohammed bin Rashid Al Maktoum is constantly here there and everywhere.
      With an unending list of passions and hobbies, Emirates Woman has taken a deep dive into some interesting things you might not know about the Crown Prince of Dubai.
      He’s a massive foodie

      For those always on the lookout for places to dine in, these well-known establishments in Dubai have had the seal of approval from UAE royalty.
      Sheikh Hamdan absolutely loves to dine at the best eateries in Dubai including Roka, Ammos, Alici, Carine, Avli by Tashas and many more.
      He’s a doting dad

      His Highness became a father for the first time in May 2021, welcoming twins Rashid and Shaikha into the world. Since then, the Crown Prince of Dubai has truly become the ultimate doting dad. Fazza has shared tidbits of the growing twins on social media, sharing some adorable doting father moments with his 14 million followers on Instagram. He welcomed his third child in February 2023. Revealed to be named Mohammed bin Hamdan bin Mohammed Al Maktoum, he is the third addition to the Crown Prince of Dubai’s growing family.
      He cycled alongside an ostrich

      In a heart-stopping video taken to social media, Sheikh Hamdan is seen racing an ostrich in Dubai which is the world’s fastest bird on land. As he cycles with his entourage on the track, his love for the wildlife is beautifully depicted in this video.
      He’s passionate about underwater sports

      While inspiring many to take the plunge, Sheikh Hamdan makes the idea of deep water underground diving look very easy, as he continuously shares footage of himself under the sea, while also heading numerous metres below the surface to explore hidden underwater caves.
      He can fly a helicopter

      Starting off from Bluewaters island and making his way to Dubai Marina Mall as he goes around Dubai, Dubai’s Crown Prince’s video on social media has circulated around the UAE as he clearly loves to fly his chopper.
      The Crown Prince is also a poet

      With the caption for the above image being translated as follows, picking up poetry from his father has been one of the hidden talents he possesses, as he has also published under the pen name ‘Fazza’ which is an ode to a legendary Arab knight.
      Nature of the Soul
      My poems have meaning written with intuition I write my poems aware and observant My poems are not empty and a waste of my time They become more valuable with the passing of time
      What his nickname ‘Fazza’ means
      As mentioned, Sheikh Hamdan is affectionately known as ‘Fazza’. It means “the one who helps” in Arabic.
      He has climbed to the top of Burj Khalifa

      While scaling to new heights before the end of 2020, Sheikh Hamdan is seen scaling the sky-high building with his video amassing over 900,000 views and over 10,000 comments. He also showcases how high he is as he points the camera directly below him showing the busy Dubai highway and other buildings below. Well, this is not the first time he managed to do this, he also scaled to the top around seven years ago.
      He’s besties with Cristiano Ronaldo

      Over the years, Sheikh Hamdan and football superstar Cristiano Ronaldo have become firm friends. Whenever Ronaldo visits the emirate, the Crown Prince is always on hand to ensure he has the best time in Dubai.
      He launched the Dubai Fitness Challenge

      The annual fitness challenge which takes place every year inspires residents of the emirate to work out for 30 minutes every day for 30 days. Fazza himself launched the Dubai Fitness Challenge back in 2017, encouraging people to be more active in the emirate.
      He’s an avid traveller

      With travelling back on the radar again, there’s no better source of inspiration than His Highness Sheikh Hamdan bin Rashid Al Maktoum, the Crown Prince of Dubai. From mountainous regions to adrenaline-fueled spots, Fazza’s travels around the world exude his passion for exploration and adventure.After digging through the archives, Emirates Woman has curated a list of all the potential places to add to your bucket list from Sheikh Hamdan’s feed. From Scotland to Japan, this Royal has travelled the globe and continues to make trips around the world.
      He’s a keen photographer

      While he’s an adventurer at heart, Sheikh Hamdan is also a keen photographer always capturing spectacular shots of the travels he’s on and photographs around Dubai.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Instagram, Feature Image: Faz3 More

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      in diet and nutrition

      Try This Post-Workout Hack For A Much Better Recovery

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      So often we judge the effectiveness of our workout by how much we’ve sweated during the session. Yes, checking out your max heart rate comes next. But if you haven’t truly broken a sweat you might feel like you didn’t push your body to its limit. And while there is a certain satisfaction in peeling off a sweaty sports bra, it should be a reminder that you’ve just sweated out a few important minerals during the process. Here, an age-old post-workout hack you may have forgotten about. Because in the realm of post-workout snacks, drinks and other recovery methods, it’s easy enough to forget.

      What We Lose When We Sweat

      Sodium, the main mineral we lose through sweat, is vital for assisting with water absorption in your body. It works both during and after strenuous exercise and thus prevents dehydration. Sodium also stimulates carbohydrates in your body that help to replenish the muscle fuel stores that get depleted by prolonged exercise.

      What sports drinks really do

      Per Harvard’s School Of Public Health, sports drinks serve to replenish what’s lost in exercise. Think: sodium, potassium, magnesium and calcium, all of which are essential to a proper working bod. The specific amount of sugar and salt is formulated for quick absorption and hydration. And, per Western Kentucky University, “Sports drinks can improve physical performance and increase the length of time that an athlete can perform or compete before reaching exhaustion.”

      So, What Do You Do About It?

      The post-workout hack? Replenish the electrolytes you’ve lost from exercise. Sports drinks are specially formulated to replenish both the fuel and minerals needed to help rehydrate you. They’re important for sustaining physical (muscular strength, endurance capacity and pace) and mental performance (concentration, reaction time and accuracy).

      If you forgo the drinks? You might wind up feeling weakness, muscle cramps, dizziness, confusion and sluggishness. Of course, this all depends on the intensity of your workout and how much fluid you lose during your workout. Estimates vary greatly, but according to the American Council on Exercise, exercisers should consume 500ml to 600ml of fluid two to three hours before exercise. 20 to 30 minutes before a workout, look to drinking another 230ml. Then, during exercise, 200ml to 300ml every 10 to 20 minutes. And, finally, 30 minutes following exercise, 230ml.

      Reach for these drinks

      BOS Ice Tea

      BOS Ice Tea is a rooibos tea full of antioxidants, electrolytes and essential minerals.

      USN Pro Recover

      Made with vitamin C and other nutrients, this blend works to aid muscle recovery and restore glycogen levels.

      Revive

      Put back the fluids you’ve lost with these sachets, with are calorie, sugar and carb-free. More