circulation needs. Drinking to replace what you lose through sweat helps keep your blood volume constant. This replenishment keeps your working muscles happy, as blood can easily travel to and from the legs. But if your fluid levels dip too low, your blood

.Beware Of The Gas Avoid gas-forming foods such as baked beans and other pulses, cruciferous vegetables (broccoli, Brussels sprouts, cauliflower), bran cereals and spicy foods.Take To The Bottle Keep a water bottle handy so you remember to drink regularly throughout

Regardless of whether it's a gel, a drink, a bar or even just sweets that you're knocking back on the move, you're doing it for one very visceral reason - the wall. The wall is what marathon runners hit in the second half of the race, usually somewhere between 18 miles

to drink before, during and after sessions. It's time to separate the facts from the fiction.Myth 1: Replace every lost litreFor a long time triathletes have been told in stern tones to drink enough on the bike so that they weigh the same after the ride

you hydrate with plenty of water in the days leading up to the race. Aim to drink regularly throughout the day (a minimum of 6-8 glasses or 1 litre daily). You also need to drink regularly during exercise and rehydrate fully afterwards.  Electrolytes

Q I have a problem that seems to affect me after finishing half-marathons: I feel queasy and don’t want to eat or drink. The feeling seems to pass if I lie down for an hour or so. As advised, I always try to take on water at each drinks station. Do

(did not finish).Get enoughExperienced triathletes will tell you that the best way to prepare your gastrointestinal system for the fuelling challenges of the triathlon is by practising eating and drinking during cycling and running under simulated

1. Always carry appropriate recovery snacks and drinks with you. Being prepared is an essential part of your training.2. Start eating and drinking immediately after exercise if you are training again within eight hours.3. Take 1-1.2g of carbohydrate

to generate heat and you come home shivering.This is when a hot drink works wonders: it banishes the chill and can be an excellent post-ride recovery potion, delivering exactly what you need to recharge after a workout. Some choices are better than others

Drinking during most races is pretty simple. Race organisers thoughtfully set up trestle tables with cups, and kindly volunteers hand out energy drinks, water or weak orange squash to parched competitors. Sadly, unless your friends and family