Photo by nkzs

• Did you know that the human body consists of 75 percent water. So, with this in mind, it is easy to understand why water should be your body’s most essential daily ingredient.
• Did you know on a normal day your body can lose about 2-3 litres of water through elimination, urination, perspiration, and respiration. So, add to that some hard training sessions or playing in tournaments, it is easy to see how you can end up losing more fluid than the average person.

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You're down at the squash courts for the first time. You're eager to hit the ball and run around, and can't wait to start getting in shape for summer.

Here are nine easy steps to help you get started :) 

1. Warm up

Like any sport it's important to warm up before you start playing. This helps to get your body ready and your mind focused on the game. It also helps to warm up the ball so it bounces higher. Start by hitting the ball to each other for at least two or three minutes and then swap sides.

2. Spin the racket

After the warm up spin the racket to decide who will serve the first ball of the match. Normally there's something printed on the racket that helps you decide who wins the spin. Most players use logo found on the butt of the handle. In this case your opponent chooses up or down before you spin.

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Photo by L_Avi

Too much good advice can leave you feeling overwhelmed and confused about whose advice to trust and follow. The problem is that your brain gets filled with lots of ideas and you can end up wasting a whole lot of time, energy and money trying to put them all into practice.

The key is to have a mind like a sieve and not like a sponge.