Whether your goal is performance or aesthetics, sleep is crucial. While we sleep the body repairs itself. Not getting enough sleep can interrupt this process, leading to increased soreness, early onset of fatigue and decreased effectiveness of your training sessions. Aim for 7-9 hours per night.
Making sure your body is hydrated is one the easiest yet most effective measures you can include in your training to improve general health and performance. Almost every biological process that occurs in the body requires water and for this reason, these processes may be hindered if you are dehydrated. Females should aim for 2.5 litres and males for 3 litres per day, plus one extra litre per hour of exercise.