Nothing quite beats summer running; clear blue skies, warm temperatures, long days, and hedgerows abundant with wildlife and flowers. The psychological benefits of running are even more heightened when the weather and our surroundings make us feel so good.

But when the mercury starts edging higher, it’s important not to get too hot-headed and to hit the trails without some preparations – this is essential, not only from a performance perspective, but also for the sheer enjoyment of the activity.

Sports nutritionist Liam Holmes tells The Independent: “Just a five per cent drop in hydration can result in a 20 per cent drop in performance”, particularly hitting home the point. Therefore, it is well worth considering the following suggestions before putting on your trainers and heading out for your summer run.

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