Water belts and hand-held bottles are fine for short runs on the flat, but step out onto the trail or up your distance and you’ll need something a bit more sophisticated. We picked out the best hydration backpacks on the market and gave them a

and depletion. "If you're on a long ride, where you're also eating, you'll be taking in protein already," says Ryan, "so it's likely not necessary to also have it in your drink."Myth 5: Hydrate during all exerciseBeverage companies would have you grabbing your

the recovery benefits. The sugar in honey travels quickly to recovering muscles, "so it's a good choice immediately after exercise," says Gidus.Teas contain less caffeine than coffee - herbal is caffeine-free - so they're less likely to interfere with hydration

and leading researcher at the University of Cape Town, is worried that runners are following out-dated hydration plans: "The reason why athletes drink too much is almost certainly due to hysteria attached to the supposed dangers that dehydration poses

Q I assumed I could drink less when running in the autumn, but my urine is dark yellow, which I know means I’m dehydrated. Are there any guidelines for staying hydrated in cooler weather? A Exercising in cold conditions can blunt your thirst

exhaustion. Luckily, you can make life easier for your body by practising sun-smart running – focusing on hydration, clothing and your training schedule.TRAIN SMARTFactoring in the sun’s effects on your body is good practice when planning sun-kissed training

crashed. He now believes he did too many hard 20-milers in the heat. "I was exhausted from the first step of the marathon," he says. He finished 15th in 2:14:19.HydrationEveryone knows drinking fluids is supposed to help you run faster. But you have

’t want runners to stop drinking fluids during their marathons," he said. "They should simply aim for a safe middle ground in their hydration strategies."Conspicuous consumptionComing just six weeks after the NEJM article, the annual meeting

Drinking during most races is pretty simple. Race organisers thoughtfully set up trestle tables with cups, and kindly volunteers hand out energy drinks, water or weak orange squash to parched competitors. Sadly, unless your friends and family are as fanatical about your running a...

of more than 2%. But doing one of these doesn't necessarily mean the other happens. For example, drinking according to thirst might not maintain your hydration levels to the recommended standard. This is why we suggest drinking according to sweat rate