havoc with the gastrointestinal system and lead to symptoms of GI distress. Heat, cold and altitude can also exacerbate this stress. So stay cool and hydrated in hot conditions, wrap up when it is very cold and try to relax if you become anxious about

'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

-cleansing tablet. Let the bottle soak overnight; in the morning it will be as clean as new." Michael Hinkle"Never underestimate the bungee cord on your hydration pack. After crashing in the woods and breaking both bones in my lower leg, I used it and two branches

't be beaten as a day-long, calorie-free beverage or hydrator during and after shorter runs.Try chopsticks: According to Fisher, chopsticks will make you eat more slowly. And that's good, because you're more likely to be satisfied with smaller portions. And

of specific running features such as super-fast GPS connection, alerts for heartrate, pace and mode, hydration and nutrition reminders, and the ability to download up to 15 workouts, it's the perfect choice for serious runners who need immediate information

.Ensure you are fully hydrated before you start the race. Slowly consume between 350 – 500ml of fluid ideally four hours before the marathon, if possible. Once your urine is a pale straw colour, you’re right on track. Sip little and often and continue

laxative effect.Before and during your race, avoid using aspirin and other medications that may irritate your intestines.Stay well-hydrated during your run.Q: I hate to drink and eat while racing, because I’m afraid I’ll get cramp. Besides, I like passing

. Fluid and hydrationDan’s fluid intake does vary from day to day and sometimes he drinks very little water or squash during the day. He drinks three cups of tea per day plus some herbal tea. Increasing his water intake to around two litres per day (using

?) or contrast activities (e.g. change your stroke for 10 minutes). Schedule some reviews of how you are doing (e.g., feeling, hydrating, pacing...). Allow yourself to daydream as it won’t be possible to be focused for the whole time. You may even want to plan

practise pacing, hydration and running in crowds. I’d suggest running a half marathon, 10K or 10-miler once a month to monitor your progress. The merits of a 20-mile race are more debatable. It’s probably fine for a marathon-pace run, scheduled four to six