- Dehydration impairs performance and health.
- Fluid loss during exercise dependent on exercise duration, intensity, temperature and humidity. Body size and fitness levels also affect loss.
- Pale to very pale yellow urine is an indication of good hydration. Dark yellow urine indicates advanced dehydration.
- Always start exercise well hydrated. Continue drinking at regular intervals- ideally every 15mins. The aim is to match intake of fluid with the amount of fluid lost.
- Exercise- more intense or lasting longer than 1 hour- solutions sodium + carbohydrate (Sports drinks), can speed up water absorption and provide additional fuel.
- Always dry your feet; particularly between toes.
- If you have moist feet, use surgical spirit daily to reduce sweat and toughen feet daily for 2 weeks prior to event.
- Try and wear socks containing natural fibres and turn socks inside out to avoid irritation from thick seams.
- Make sure shoes fit correctly. There should be a gap of approximately 1.5cm between the big toe and the end of shoe.
- Use plasters over areas prone to friction, such as: heel, big toe and little toe.
- Cover blisters with plaster or blister protector.
- Do not burst blisters. This can lead to infection and, what's more, the fluid inside a blister aids healing.
- If a blister bursts, clean it with warm salty water. Apply sterile antiseptic dressing and keep the affected area dry as possible until it has healed.
- Black toenails usually resolve. The nail may fall off and discolouration can last 12 months.
- If a blister is very large and painful, seek professional medical advice.