The Top 5 Performance Tips

1. Drink lots

We’re talking about water, of course. Just a two per cent loss in the water surrounding our cells can result in a 20 per cent drop in energy levels. So start hydrating. But, remember, while some doctors still recommend 2 litres of liquids a day (8 glasses), it doesn’t have to be straight water. You can also get water from milk, juice, fruit and vegetables. Not to mention a glass of fizzy Berocca.

2. Get good sleep

Sleep… who needs it? The answer is you – if you want to perform well. In recent studies, people who missed out on a night’s sleep were shown images they’d never seen before. Compared to well rested people, they remembered around 10% less. So get some serious shut-eye by making your room dark and cool.

3. Climb your way up the ladder

Whether you’re climbing, running or boxing, exercise builds brains as well as brawn. Research at the University of Illinois, US, got groups to do aerobic training three times a week for one hour. The result? Increased brain volume and white matter (a bit like grey matter but white – and it forms the connections between neurons). So if you’re working out how best to succeed, start working out now.

4. Laugh in the face of adversity

So what do you do when life is getting to you? You laugh it off, of course – and feel instantly better. That’s because laughter triggers the release of endorphins, the feel-good chemicals that reduce pain and anxiety and enhance the immune system. Laughter is even good exercise since a proper belly laugh gives your abs a work out and gets fresh air into your lungs. No wonder the writer Norman Cousins called laughter ‘internal jogging’.

5. Overcome challenges

You should always aim for a healthy, balanced diet with five servings of fruit and veg and a huge dollop of virtue on the side. But what if you cook your veggies? (Vitamins can be destroyed by cooking.) Or if your fruit isn’t brimming with life-enhancing nutrients? (Fruit can lose nutrients between harvesting and hitting the supermarket shelves.) Well, that’s when you reach for your trusty and oh-so-delicious Berocca – and effortlessly drink down the goodness you need.