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

with essential nutrition advice on how to fuel and hydrate effectively to ensure you have enough energy to train hard and recover rapidly. We know that open-water swimming can be a terrifying part of triathlon, no matter how experienced you are, so we’ve put

of exercise to stay well hydrated.Food Doctor Everyday Diet (Dorling Kindersley, £12.99) Take away tip Marber's advice to always eat breakfast is excellent. "When you start your day with a healthy, filling breakfast, you dramatically increase your chances

work properly."Take away tip Aim to drink at least two litres of water every day, and when you're exercising drink an extra 500ml per hour of exercise to stay well hydrated.Food Doctor Everyday Diet (Dorling Kindersley, £12.99) What's on the menu

cola is exactly a pristine product of mother nature, but this popular fizzy drink delivers useful carbs as well as performance-enhancing caffeine. Try it Drink flat or fizzy cola on long, steady runs and you'll stay well hydrated as well as delivering

. Make sure you hydrate properly and take adequate electrolytes. Try to do any last-minute training in the early morning or evening when it's cooler. Short runs at midday are ok just to get used to the heat. Coming out a few weeks before is great if you

featured an advert explaining that it's a good idea to hydrate with water during a marathon – a piece of advice no one heeded during or after the race.By the time I stumbled across the finish line, I couldn't face any more red wine – every finisher received

for me.Do you have any food guilty pleasures?Definitely…I snack a lot, often with Lucozade bars, and I’m always drinking Lucozade Light – it’s not full of calories but it keeps you really well hydrated, which is useful when training in the Aussie heat. I

desensitise himself to the stress of being around lots of people. He'll also have a specific plan of what he can control in a stressful situation.So making sure he's well hydrated and well fuelled is within Matt's control and will be one of his goals. Another

. If you over-hydrate, you dilute the sodium in your body, which can lead to hyponatraemia and, in extreme cases, death."Acclimatise yourselfIt's important to become used to racing conditions, even if it's a sprint race in a UK heat wave rather than