Knowing when and how much to drink while on a run is one thing - actually taking on water is quite another. Can you help this week’s questioner master the art and science of hydration?"During training I haven't been taking water with me, as I

slice of toast or half a bagel. Alternatively, a few swigs of a sports drink can give you a quick boost – these are easier to digest than solid food, and are a good source of carbohydrate if you can’t stomach anything more substantial.Keeping hydrated

products on the marketI manage about 300-500ml sports drink in a marathon and maybe a few sweets. Some energy gels have to be taken with water, others can be tolerated without. In theory you also need to eat within 20 minutes of a long run - if you can

. By all means have a time plan, but also have plan B, C to Z for any odd surprises. – Plodding HippoEating and drinkingIf you’re travelling to stay locally overnight before the race, check the hotel you are staying in does early breakfasts, or go prepared

thought about myself helped a lot as I didn't feel like I was going through a process, I felt I'd just made a decision and stuck with it. I decided to stop eating and drinking the things that made me agitated - caffeinated drinks, chocolate, fatty

down on caffeinated and alcoholic drinks and consuming plenty of water, especially during the week before race-day. You can tell whether you are adequately hydrated by checking the colour of your urine (it should be clear or pale yellow).Weight gain You

scenic sojourn through the outskirts of Solihull in this one-lap road race. Threading through the villages of Catherine de Barnes and Barston, vociferous support from the local residents - together with a regular turnout of motivational club runners

of keeping in communication with the Jersey Coast Guard, the support vessel was also on hand to provide Dr Nic with fuel - warmed energy drinks, bananas and Jaffa Cakes – and boost morale when the going got tough.Mind GamesNot that giving up was ever

of a free alcoholic drink at the finish.

programme isn't necessary. Just listen to your body, run, rest and eat and drink well. If, however, achieving a set distance or time are your main goals, then you really do need to follow some form of programme. Depending on your current level of fitness