There are some measures that you can take to help your body before, during and after exercise.

• ENERGY

• Eat a high carbohydrate diet during training to maintain energy. Foods such as pasta, potatoes and bread are very good sources of carbohydrate.
• Consume about 75g (or more) of carbohydrate (equivalent to about 5 slices of bread) 1 to 4 hours before exercising to help maximise energy levels.
• Where possible drink 100-150ml or water or an isotonic sports drink every 15-20 minutes during exercise to provide your muscles with sufficient energy.
• Try to consume 50-100g of carbohydrate (equivalent to about 3-6 slices of bread) within half an hour of exercise. This is when your muscles capacity to refuel is at its greatest.
• Continue to take carbohydrates following exercise. It can take up to 48 hours to fully replenish glycogen stores.

• FLUIDS

• Accustom your body to increased fluid intake during training.
• Always begin training fully hydrated. Drink around 250-500ml shortly before exercising.
• Don't wait until you feel thirsty to have a drink, as thirst is not a good indicator of your body's fluid levels. Instead, drink small amounts regularly during exercise. 100-150ml every 20 minutes is recommended.
• After exercise keep drinking the fluid as this will help to replenish your glycogen stores and rehydrate you.
• Ideally choose still isotonic drinks which are designed for fast fluid replacement.