Per­fect your fuelling strat­egy

Men's Fitness - - Features -

Go­ing out for over two hours means eat­ing on the move. And no, Percy Pigs aren’t op­ti­mal

Be­fore you leave… pre-hy­drate

The av­er­age per­son loses be­tween 800ml and 1.4 litres of wa­ter an hour dur­ing ex­er­cise - more in the heat. Glug a bot­tle of wa­ter be­fore you set off – and avoid booze the night be­fore, since it im­pedes your body’s abil­ity to pro­duce the glu­cose your body needs for en­ergy.

In the early go­ing… take on cus­tom chews

They’re favoured by the old school but jelly ba­bies are full of sim­ple sug­ars that re­lease quickly, caus­ing a rush of wa­ter to the gut and pos­si­ble stom­ach up­sets. Look for mal­todex­trin chews, which your en­zymes take longer to deal with.

On the fi­nal stretch… drink as you eat

If you’re sweat­ing and mov­ing fast, your blood flow’s go­ing to your skin and muscles, not your gut. De­hy­dra­tion wors­ens the ef­fect, ru­in­ing di­ges­tion and up­ping your chances of bac­te­rial in­fec­tion. If you feel nau­seous, slow down and take on more fluid.

Re­mem­ber: leave no trace

If you’re used to lob­bing your wrap­pers, get out of the habit now. You’ll typ­i­cally be DQed for lit­ter­ing – so get used to car­ry­ing your emp­ties.

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