medicine groups, which have generally advised endurance athletes to drink 600ml to 1,200ml per hour. This is more or less where things stood before the NEJM publication last spring. A trio of triggersAfter the NEJM article appeared on 14 April, I waited a

supplements, keep your intake below 2,000 milligrams because anything above that level may increase your risk for kidney stones.

in the 30-60 minutes before training to ensure that you’re properly hydrated before you start. Once you’re running, sip 150-200ml every 15 minutes. If you’re still thirsty afterwards, or failed to drink during the session, another 400-800ml may be required

and to replace fluid you've lost trhough sweat. The guidelines are: 1g of carbohydate per kg of body weight as soon as possible after exercise, plus 10-20 g of protein. As for fluid, drink according to the amount of weight you've lost. Monitor your urine colour

of carbohydrate refuelling throughout the day.10. Ensure a good variety of foods in the 24-hour recovery period to help support your immune system and protect you from oxidative stress caused by free radicals.11. Replace 150-200 per cent of fluid losses over a 2

little time for preparing a decent meal.Sometimes you just need to grab something quickly and that's where the trouble can begin. We asked Dr Kevin Currell, Performance Nutritionist for British Triathlon, for advice on 10 high-street takeaway options

Q After a run, I get an intense hangover-type headache that can continue for two to three days, even though I take the usual pills. I don’t drink alcohol or coffee, I drink isotonic drinks when I’m training and racing, and water the rest

Q I do my long runs and races with a water bottle that fits around my hand. Is it true that long-term use of these can affect gait and cause injury?A You are right to be cautious about the use of a water bottle that fits around the hand. There

Ingredients (serves 4) 300g diced red potatoes, skins on 200g green beans, fresh or frozen, cut into 2cm pieces 3 garlic cloves, peeled and thinly sliced 225g spaghetti 2 tbsp basil pesto 1 tbsp pine nuts, toasted 1 tbsp grated Pecorino cheese

at least 50g of carbohydrate every two hours until your next main meal.While the emphasis is mostly on carbohydrates studies have also shown that including some protein (10-18g is ideal) in your post-event or workout snack or meal helps to replenish