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

While it’s important to stay hydrated during exercise, it’s impossible to create one-size-fits-all drinking guidelines. Your weight, sweat rate and effort level, and the temperature, all affect how much you should drink. But that doesn’t mean you

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

Camelback Delaney Race Hydration Waist Pack (£25) Kerry says: Stay hydrated during your summer training runs and races with this hydration waist pack.The Camelbak Delaney Race Hydration Waist Pack is ideal for just about any distance. Its 24oz

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