level of 50mmol/litre, a sports drink would be unpalatable. On the other hand, rehydrating with large volumes of water isn't ideal either, as it stimulates urine production.Sports drinks containing sodium at levels of 10-25mmol/litre are designed

You strap on your rucksack, take a swig of sports drink and the commute home begins. Or you hit the street-lamp bathed pavements after the kids are in bed, or drag your weary limbs from the duvet's embrace for an early morning weekend trot. Sure

.com). Scientists monitored people's sleeping habits for two weeks, then exposed them to a cold virus. Those who clocked less than seven hours were three times more likely to get sick than those who slept for at least eight hours. Drink on the runThat healthy boost

adapting to a regular (or increasing) training load. Long runs, hard sessions and races also leave your immune system dramatically lowered, so knowing what to eat, drink and do immediately after exercise is vital for staying fit and healthy too.Keep Moving

crashed. He now believes he did too many hard 20-milers in the heat. "I was exhausted from the first step of the marathon," he says. He finished 15th in 2:14:19.HydrationEveryone knows drinking fluids is supposed to help you run faster. But you have

. Vegetarians and vegans, women and people trying to lose weight are most at risk of protein deficiency. Male triathletes should consume 1.2g to 1.4g protein per kg body weight per day, females need around 15 per cent less than males. So a 70kg male

in the August 2006 issue of the International Journal of Sport Nutrition and Exercise Metabolism, experienced cyclists performed 3.1 per cent better in a 30K time trial after six weeks of FRS supplementation than after a placebo drink. That's not the only

Painful, paralysing and PB-unfriendly, cramps can strike at any time. "There's no one definitive cause," saysDr Steve Ingham, head of physiology at the English Institute of Sport (eis2win.co.uk). Research in the Muscle & Nerve Journal shows

of caffeine drinkers, who downed 1.4mg of caffeine per pound of body weight (a 355ml coffee for a 68kg person), had a 1.2 per cent improvement in an 8K race. "They were able to maintain a higher intensity without undue fatigue," says study author Dr Michelle

of caffeine drinkers, who downed 1.4mg of caffeine per pound of body weight (a 355ml coffee for a 68kg person), had a 1.2 per cent improvement in an 8K race. To read the full article (including a breakdown of how much caffeine could be in your favourite hot