In our weekend preview last Friday (6 July) we stressed the importance of factoring in the effects of heat and humidity when planning our training and racing programme during the continuing heatwave that is affecting much of the UK.

Now the ever helpful organisers of the Windsor Women's 10K on Saturday 29 September – part of the hugely successful Run Windsor Weekend – have published some timely advice regarding tasty and natural ways to boost those electrolyte levels this summer.

Several of our favourite seasonal fruits punch well above their weight when is comes to raising levels of essential minerals like sodium and potassium, which help maintain a healthy fluid balance while exercising in extreme heat and humidity. This is crucial to enable our muscles and nerves to function optimally and to avoid the perils of dehydration and muscle cramps.

Most of us are familiar with the advice to pre-hydrate before exercise in hot weather and to top up fluid levels frequently but few of us are fully aware of the relatively rare but serious condition of exercise associated hyponatremia – where there is a potentially dangerous excess of water in relation to sodium in the body.

So what are the top electrolyte boosting fruit sources? Strawberries, cherries, bananas, mangoes and watermelons are the delicious fruits that will naturally add high levels of beneficial electrolytes as well as antioxidant vitamins, useful fibre and some extra fluid.

For the full article on electrolyte boosting fruits and general advice on hydration click here

To enter Windsor Women's 10K click here

Image courtesy Windsor Women's 10K