Q After a run, I get an intense hangover-type headache that can continue for two to three days, even though I take the usual pills. I don’t drink alcohol or coffee, I drink isotonic drinks when I’m training and racing, and water the rest

on the run but the overall feel is of a basic pack: storage space is not best utilised and the lack of padding on the shoulders means they dig in slightly when the bladder is full. Finally, the length of the drinking tube might be a bit short for taller

was guesswork. "It was tough enough sorting out what training to do and how much, let alone what to eat and drink. It took me almost a year to figure things out for myself; but now when I'm training I know my body and can respond to how I feel, and eat or drink

," he says. "I tried to cope on my own because that's the nature of the disorder: I don't feel comfortable around other people and I've always been the sort of person who tries to do everything on his own." Harmston turned to drink in an attempt

and carbohydrate drink at each of the aid stations. I’m mystified by this cramp. Did I do something wrong?A First of all, drinking four to five litres of fluid in the 48 hours before a marathon is about right. A person generally needs a millilitre of fluid

crucial role in running style.Since the weight of your arms is relatively low, the extra weight of the drinks bottle might well disrupt your gait. To keep balanced, you’ll adjust your arm swing to accommodate the additional weight. Often the arm carrying

, and drink plenty of water before you leave. If you can't face eating so early, take a sports drink or a banana smoothie to sip as you run, and make sure you refuel within 20 minutes of finishing your run. And you can feel suitably smug – runners bottle out

an isotonic drink immediately after exercise. Is this enough, or do I need additional replenishment, and could the loss of salt affect my performance?A Combining very high temperatures with strenuous exercise obviously means a great deal of sweating, resulting

drink 1000ml per hour for very long periods. The symptoms you describe are not those of hyponatraemia; rather they are those of someone with an intolerance to having anything in their stomach during exercise. I suggest testing different types

, but the type of fluid you are taking in is critical – you need to use an isotonic drink. If the fluid doesn’t replace the electrolytes lost during prolonged exercise, the muscle loses its natural chemical balance, which can lead to cramps. Although immediate