's easy to lose track of your water intake and if you're in a hot climate you'll be sweating even when you're doing nothing. Stay hydrated, and conserve your energy and glycogen stores by drinking fluids that contain electrolytes and natural sugars

necessary)Consume post-run: Water30 Minute run Consume pre-run: Water or 300ml reduced-sugar sports drink Consume during: Water (if necessary) Consume post-run: Water or 230ml reduced-sugar sports drink45 Minute run Consume pre-run: 150kcal energy bar, 300ml

start. Sip on an energy drink leading up to and during the session (not too cold, just at room temperature).Warm-up: 10 minutes easy spinning at 100rpm, then increase your heart rate progressively during the next 5 minutes to reach your threshold heart

for you on race day. So I would say that the more time you have to try different sports bars, gels, energy drinks and timings, the better. As well as thinking about which carbohydrate you'll take on board during the race this is also a good time to plan

but it can also cause lack of energy and motivation, dehydration, interrupted sleep, digestion problems, disrupted bowel activity, headaches, irritability, irrational anger, loss of concentration, lack of alertness and disorientation - not what you want a few

Drink BundleRobin Nower (Beckenham)Wednesday September 7 - Timex Ironman 150-Lap WatchPenny Clark (Derbyshire)Graeme Ferguson (Glasgow)Thursday September 8 - Maxifuel Nutrition PackageSarah Fogerty (Northampton)Friday September 9 - Nuun Electrolytes

to nutrition, its definition evolved. The calorie we now see cited on labels (as kcal) is the amount of heat required to raise 1kg of water by 1 degree Celsius.Here's the problem: your body isn't a steam engine. Instead of heat, it runs on chemical energy

beforehand, then you'll be less likely to reach for fattening treats.On the next page: Find out why energy drinks and a low-calorie diet could be wreaking havoc on your weight loss plans.