Bang for buck: How implementing small changes can boost performance

Read below for two easy wins you can implement into day-to-day routines to benefit your health, stress and performance.

Have you heard of the saying “go for the low-hanging fruit”?

"Low-hanging fruit" is a metaphor that refers to tasks, items or opportunities that are easy to achieve.
In health and performance, there are many things that can be done to boost how you feel and how you perform. However, some take hours, days and months to achieve or the financial costs outweigh the benefit.

From my experience, I have two easy wins you can implement into day-to-day routines that will benefit your health, stress and performance to improve each day.

Hydration

Hydration and electrolyte balance are crucial for health and optimal body function. Hydration refers to maintaining adequate fluid levels in the body, which is essential for processes like temperature regulation, digestion, and nutrients for the body. Having a drop of just 2% hydration has been shown to significantly reduce performance during sport.

Electrolytes, such as sodium, potassium, and magnesium, are minerals that help regulate fluid balance, muscle contractions, and nerve function. Proper hydration ensures that electrolytes are balanced, preventing dehydration and related issues like muscle cramps and fatigue. Many supermarkets and corner stores sell drinks that contain the electrolytes listed above which can help performance and keep you hydrated.

But my tip is to drink 3-500ml of water around about when you wake up. At this hour, you usually haven’t drunk any water for 8 or more hours so this immediate hydration gives your body what you need. Talk about easy!

Doing less

I understand this sounds counter-intuitive, but hear me out.
Doing less in terms of recovery and performance emphasises the importance of rest and quality over quantity in training or work. This approach recognises that effective recovery is essential for long-term progress and performance enhancement.

Think of elite athletes as they go through stages of a season:

• Pre-season is where the hard work is done. Hard and frequent training to push their bodies to be strong and injury free.

• In-season is where smart management of intense periods of work combined with periods of recovery usually happens within the week.

• Off-season is where athletes rest both physically and mentally to give their bodies and minds a chance to turn off.

How would you implement this into low-hanging fruit?

• Manage your training volume. Often, athletes do too much! Sometimes less sessions or less intensity elicits a better response instead of your body always playing catch up.

• Recover the mind. Breathing exercises, meditation or being around loved ones are great examples of switching off (and they are often overlooked).

• Recovery options. Being stationary and relaxing can also be complemented with extra tools. Sauna and/or compression pumps or garments are great examples.

• De-loading. Simply stopping  work or training can have tremendous benefits on performance. It allows the body to remove built-up inflammation and stress.

The take home message?

Drink water, relax and call your mum. You’ll feel better for it.