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Drink deep to keep on track

Did you know that more than two-thirds of our body is made up of water?

We lose approximately 2.5 litres of water in a normal day and even more in hot weather or during intensive exercise. We must replace this water from a combination of the water in the foods we eat and, of course, from the fluids we drink.

When training for an event such as the Flora Women's Mini Marathon it's even more important to drink plenty for comfort, performance and safety. Becoming dehydrated makes it tougher for the heart to get blood and oxygen to the muscles, making exercise feel tougher and more tiring. It also affects your concentration and alertness, which can lead to a drop in motivation.

So here are some tips to make sure you keep well hydrated:

> The Food Safety Authority of Ireland recommends drinking eight 250ml glasses of water per day as part of the food pyramid. Drink little and often. Keep a bottle of water in your handbag and on your desk at work to make sure you've always got a drink close to hand.

> Drink before you feel thirsty. Thirst is an indicator that you are already dehydrated!

> In hot weather or when exercising, carry a 'Funsize' 250ml bottle of water. These, usually used in children's lunchboxes, are small enough to carry and have a handy sports cap. Ballygowan will be producing special pink 250ml bottles for mini marathon race day to keep you hydrated on the move.

> A simple way to test your hydration level is to check the colour of your urine. The colour should be light and clear.

Ballygowan is the official water of the Flora Women's Mini Marathon