? Studies have shown that fluid loss has twice the negative effect on cardiac performance in hot weather as it does in cold weather. To maintain your performance you therefore need to pay special attention to your hydration needs. As it gets warmer, it's a

you from glare so you can see your route clearly, plus they’ll protect your eyes from the sun’s damaging rays.Water WorksIf you’re planning a long run, take plenty of water with you. Get hydrated before you leave, and if you’re heading out for more

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

and gels, so it's important to find "real food" to see you through. Try different combinations on long runs to get the fuel you need – and avoid tummy troubles.It's just as important to stay hydrated – some ultras even require weigh-ins at feed stations

to pay: 40p (powder sachets) to £1.50 (ready-mixed) per 500ml Read more: A Quick Guide To Sports Drinks | Complete Guide to Hydration | Sports Drinks Reviews10. A Lightweight JacketWhy? A running jacket makes training in cold or wet weather easier