. If you over-hydrate, you dilute the sodium in your body, which can lead to hyponatraemia and, in extreme cases, death."Acclimatise yourselfIt's important to become used to racing conditions, even if it's a sprint race in a UK heat wave rather than

tbsp thick Greek yoghurtJuice and zest of 1/2 a lemonMake itHeat a heavy-based frying pan over a high heat. Add 1 tbsp of oil and when it is hot, add half the meat, season well and stir-fry until lightly browned; remove from the pan and set aside

strips.2. Heat half the oil and fry the chicken over a high heat until golden. Add the remaining ingredients (except the oil) and stir-fry for three minutes. Transfer to a plate and keep warm.3. Wipe out the frying pan, add a little more oil and, when it

, crushed 1 medium-hot red chilli (optional) 2cm piece root ginger, grated 2 tbsp crunchy peanut butter 2 tbsp soy sauce 250g (4 blocks) dried egg noodles, cooked according to instructions1. In a wok or large frying pan heat the oil until hot. Stir

The benefitsPeppers Peppers are packed with vitamins A and C, two powerful antioxidants. They work together to battle free radicals, those unstable molecules that race around the body looking to inflict cell damage. Red peppers also contain lycopene

trained helps you cope better with this physical demand."Stress testOther influences include humidity, heat and the stress of race day. "Stress may come from performance anxiety or the physical stress of exercise on the body," says Taylor. "Both can play

and ginger in a food processor until smooth, adding a tablespoon or so of cold water to help this process, if necessary. 3. Heat the oil in a heavy-based pan and gently fry the onion, garlic and ginger purée until soft and translucent. This should take about

onions and herbs though the rice.4. Mix together the orange juice and zest, white wine vinegar and the rest of the olive oil. Season with salt and pepper. Stir the dressing through the salad. Set aside while you cook the chicken.5. Heat the oven to 200C

'll struggle to find many goggle straps on view.The Function: Wearing two swim hats won't just help keep in the heat when you're in cold water, it will also keep your goggles firmly on your face in the rough-and-tumble of an open-water swim.Wet lookLook shiny

best time for the distance is. Here it is advisable to be as honest as you can, because you will be put in a heat with runners of similar ability. The advantage here is that you will be in a competitive race, which should pull you to a better time