Q. I read that it's a good idea to increase electrolyte intake a week before an Ironman in a hot climate. (I'm doing Ironman Nice in June.) What's your advice?A. Warm weather and humidity are important considerations when it comes to planning your

Here's a quick guide to the different types of sports drinkEnergy drinks with electrolytes: the most common, all-round energy drinks. Electrolytes (sodium and potassium) replace the salts lost in sweat and help to reduce cramping, among other things

in high salt losses. The good news is that your body is able to adapt to running in very high temperatures – sweat becomes more dilute and less salt is lost – but large electrolyte losses can still occur. This is the reason why many manual workers in warm

, says nutritionist Tara Gidus. "Post-exercise, you need liquid for rehydration, sugar to replenish your glycogen stores, and antioxidants and electrolytes to help muscles recover," she says. Hot or cold, the best recovery drinks provide all four

drink containing electrolytes (body salts). High-intensity training and long, slow runs can even be improved by using a carbohydrate-based energy drink during and after the session. Aim for 400-700ml of energy drink per hour of exercise. Drink 400ml

will replenish the electrolytes you've sweated out.Recipe: Fruity FlapjackAfter your run: recoverWhat to eat... Banana, whole-wheat bagels, quinoa...and why: Carbohydrates, protein, electrolytes and fluid are the four magic words for fuelling your recovery

that provide the full spectrum of amino acids necessary for rebuilding muscle cells. In fact, several studies have shown that milk's blend of protein, carbohydrates and electrolytes (such as potassium and magnesium) make it as effective as a sports drink

Q. I quite often 'refuel' with a coffee after a long run or ride. Is this doing me more harm than good, or is it an acceptable recovery drink?A. Restoring water and electrolyte balance is an essential part of the recovery process after any exercise

be all you need to top up your fluid levels while you’re out. Exercise for longer, though, and you may find sports drinks helpful. These usually contain sugar, maltodextrin and electrolytes including sodium – the exact constitution will vary between

going for longer. It's also great if you're trying to lose weight as it keeps you feeling full. Fruit and fibre In other words, fresh fruit and foods that are packed with fibre. A recent study in the International Journal of Sport Nutrition and Exercise