So, last week I gave you a few reasons to train in the rain. The rain has now quickly been replaced by lovely sunshine. Which, whilst lovely, brings its own set of issues with it.

Dehydration whilst running is the main cause of a poor performance.  It’s as important as all of those speed, interval and core sessions and you will need to practice taking on board fluids and gels before your race day.Whilst some people swear by jelly beans, for others it makes them sick. Some people love gels, but different brands will affect people differently. Others swear by isotonic drinks or salt tablets.  All of these will affect everybody differently which is why it’s important to try them to see which works best for you.

Through proper hydration you can still run well, but as soon as you dehydrate you will slow, your legs become tired and cramp, and eventually your head will spin. However, it’s also important not to over hydrate. Hyperhydration can cause the same effects as well as swelling of the brain. This is why it’s important to practice with whichever method you have chosen.

A good way to estimate it is you need 1 litre of fluid to replace every kilo lost during a training session. Once you have worked out this, you will know exactly how much to drink.