in the 30-60 minutes before training to ensure that you’re properly hydrated before you start. Once you’re running, sip 150-200ml every 15 minutes. If you’re still thirsty afterwards, or failed to drink during the session, another 400-800ml may be required

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

Lucozade Sport£10.80 for 12 bottles Carbs per 500ml: 32g“Contains all the major nutrients you need,” says coach Chris Husbands. “Better for longer events – half-marathon and above. Raspberry is actually nicer than standard orange

juice two hours before the race, then 125-250ml just before.Pre-Race MealsAccompany any of the following with one to two cups (150-300ml) of water or diluted fruit juice (1 part juice, 1 or 2 parts water): Porridge with raisins and honey Cereal with milk

and on a 10K most people will have finished before their body needs anything.Isotonic energy drinks and gels are very rapidly absorbed, as your body is understandably extremely keen to grab what it needs. Just don't wait for a telegram telling you quite how

or bottle. If you’re not used to drinking energy replacement drinks, suddenly gulping one down during a race might lead to an upset stomach. Likewise, you don’t want to mistakenly pour one of these over your head to cool yourself down, as they tend

You're training regularly, but your diet could be draining you of energy and making things harder. High glycaemic index (GI) foods make for unstable energy levels with their fast but short-lasting release, while insufficient carb or protein

. Palpitations and mild tremors are also not uncommon, but as blood-sugar levels return to normal the feeling usually passes. Prevention is usually found in adequate pre-exercise nutrition and hydration, and the use of energy drinks while running instead of water

while training is also an absolute must. As a rough guide, try to drink 500ml of water, diluted juice or a sports drink two hours before a run, and another 150ml just before you leave. During If you plan to run for less than an hour, plain water should

the body struggles with the change in discipline and diverting blood flow to the stomach might cause problems. It's best to wait for about 10 minutes before you start sipping small amounts of sports drink.As for food, Worthington carries an energy gel fixed