early in the race. Continue to regularly drink small amounts. Most athletes can tolerate 200-300ml every 15-20 mins but this will vary with the intensity of the exercise. You are more likely to drink them if the drinks are cool, palatable and easily

of your urine. University of Connecticut researchers found that urine colour correlated very accurately with hydration status. Pale yellow urine indicates you're within one per cent of optimal hydration. Try to drink one litre of water for every 1,000kcal

. At Ironman New Zealand in 1997, men expended, on average, 10,036 calories and consumed 3,940. Women burned 9,253 calories and consumed 3,115.Aim to take in around 250 calories an hour from food, and roughly the same from sports drinks. Studies suggest

climes (or in hot working conditions in the UK) are still provided with salt tablets.For most runners, however, a sports drink should be adequate. I’d suggest 200ml of an isotonic drink just prior to running and 200ml every 15-20 minutes during your run

Your running, athletics or tri club needs you!Every month until September the Mars Refuel Drink Fund have £5000 to give away to sporting individuals or clubs. Your club could be awarded one of the three categories of cash prizes up for grabs: gold

and that there is an optimal window for ensuring maximum glycogen replenishment. FerrousFerretA. Here are some top tips:   1. Carbohydrate - about 1.2g per kg of body weight  (i.e. roughly 70g)   2. Protein - about 10-20g is enough (so that ratio is not far off)Good options

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

-in bottle holder.Contact www.scienceinsport.com; 01254 246 060Ironman Fuel Belt – £13.99Quite a few runners find one large drink bottle, even in a handy ‘holster’, extremely irritating to train or race with. A fuel belt like this one provides a decent

– and three sizes: 100g, 500g and 1,600g. 100g contains 350kcal, 26g protein, 59g carbohydrate and 1.3g fat.Contact www.scienceinsport.com; 01254 246 060

juice two hours before the race, then 125-250ml just before.Pre-Race MealsAccompany any of the following with one to two cups (150-300ml) of water or diluted fruit juice (1 part juice, 1 or 2 parts water): Porridge with raisins and honey Cereal with milk