lost in the session.Alternatively, you could go online and use a good hydration calculator to give you a more accurate picture of your workout requirements.Henrietta Bailey Henrietta Bailey is a nutritionist who works as part of the Pure Sports Medicine

to see if this helps, and take it easy with high-fibre foods - they take a long time to digest and can also absorb a lot of water. Also, try to allow about three hours between your last food and starting your race. Make sure you are well hydrated

number of display options based on preference – a three line split screen worked best for me. Impressed by the basic functions of the watch, I decided to maximise its potential for the big day and set up nutrition and hydration alerts in the desperate

, hydrated, refreshed and recovered for the task.Training Checklist Beginning on Monday, do no runs longer than four miles. And when you do head out, remember that these jaunts are more for your head than your body, because training has little effect

hard session with an easy recovery run or some cross-training the next day too. Non-strenuous exercise will encourage the delivery of oxygen and nutrients to tired muscles. Drink UpReplacing fluid lost through training is key to effective hydration. Aim

of porridge, wholemeal toast, yoghurt and apple juice 2-3 hours prior to the race is likely to be sufficient, though food choices should be tailored to your own taste preferences. Ensure effective hydration prior to the race, too.During the race: fuelling

back checked) or it could be de-hydration or fatigue. Try drinking an electrolyte drink in the days leading up to the marathon, and ensure you have a good hydration strategy in place for the race. Q. Do you find you get all kinds of strange aches

are to maintain normal hydration and to maintain normal blood glucose levels,” explains sports nutritionist Nancy Clark, author of Sports Nutrition Guidebook. Seasoned triathletes will tell you the two golden rules of triathlon nutrition are to eat before you

hydrated, and the chances of tightness related to dehydration should be reduced.The most important thing at the moment is to obtain an accurate diagnosis of your problem so that you can address it properly. It would be prudent to seek the advice of a

FoodEat the right foods, such as fruit, vegetables and slow-release carbohydrates, all of which help to maintain muscle tissue. Don’t forget to drink. By staying hydrated you’ll keep your blood volume high, which means your heart will pump oxygen