For those Fortunate enough to be visiting warmer climes this summer, here are a few tips on how to maintain your fitness regime sensibly…

• Acclimatise It can take up to two weeks to adjust to dramatic changes in temperature. Don’t run out into the heat if you’ve been used to cool, air-conditioned buildings. Increase activity gradually. Physical training and heat acclimation can increase your blood volume, helping to regulate body temperature more effectively.

• Wear minimal clothing that is lightweight, white or light-coloured to reflect the sun and preferably made from a material that absorbs water.

• Plan properly It is never a great idea to exercise intensely after consuming moderate to heavy amounts of alcohol the previous day or evening. Due to the diuretic nature of alcohol, the danger of dehydration will be increased and in hot temperatures this could be dangerous as well as uncomfortable.

• Pre-hydrate properly Dehydration causes your blood volume to drop, which forces your heart to beat faster and it’s ability to transfer heat, making it harder to meet aerobic challenges. Drink around a  half litre (500mls) of water or light juice 30-45 minutes before your workout.

• Chill your drinks Studies have shown cyclists who drank chilled drinks before and during their workout exercised nearly 12 minutes longer than those who drank warm ones. And in another study, runners who had an ice in their drinks ran about 10 minutes longer than when they had a cold drink. The cooled drinks lowered body temperature and perceived effort, thus allowing participants to exercise longer.

• Finally Sip plenty of fluids throughout the days and don’t forget to rest up when possible and enjoy the surroundings- chances are you may not see much sunshine for the next 10 months and you’re there to relax and recharge your batteries…

For your chance to win a signed 2012/13 Everton home shirt, simply follow us on twitter (@eleiapure) and retweet one of the relevant competition messages from November 14th onwards!

Competition Terms & Conditions

• These competitions are a prize draw, open to all UK and Ireland residents over 18yrs of age.
• These terms and conditions are the Competition Rules. Entrants agree to be bound by these Rules.
• By entering the Competition, you hereby agree to the Rules.
• Signed shirt competition will run from 14/11/2012 until 23.59 on 25/11/2012
• Employees of Elixir Drinks or any company involved in the Competition or, if relevant, any advertising agency or web design or hosting company engaged by Elixir (or any associated companies, agents or members of their families or households of the above), are not eligible to enter the Competition.
• Elixir Drinks has the right to verify the eligibility of all entrants using such methods as it shall, acting reasonably, consider necessary.
• Elixir Drinks has the right to disqualify an entrant if it suspects that the entrant has breached any of these terms and conditions.
• There is no purchase requirement to enter this Competition and there is no charge to register.
• Prize winners will, unless otherwise stated, be chosen at random, from all qualifying entries.
• All prizes are awarded at Elixir Drink’s discretion and are non-transferable and there is no cash alternative. Elixir Drinks reserves the right to substitute one prize for another of equal or greater value at any time.
• All taxes, insurances, transfers, spending money and other expenses (including meals or personal expenses upgrades etc.) as the case may be in relation to any prize are, unless specifically stated, the sole responsibility of the relevant prize winner.
• Elixir Drinks accepts no responsibility for any damage, loss, injury or disappointment suffered by any entrant entering the competition or as a result of accepting any prize.
• Competition winners may be requested to take part in promotional activity and Elixir Drinks reserves the right to use the names of winners, their photographs and audio and/or visual recordings of them in any publicity.
• All personal data supplied by entrants will be processed in accordance with the relevant data protection legislation and will not be disclosed to a third party without the individual’s prior consent.
• The Competition and the terms and conditions of this agreement will be governed by English law.
• You can contact the competition organisers by writing to Elixir Drinks Limited at 3 Ladyfields, Sandfield Park, Liverpool L12 1NF. Please mark all correspondence with the name of the Competition to which they relate.

We are running a competition to win 2 places at Everton’s April player of the month award, held at the Hilton, Liverpool on April 17th. To be in with a shout, tell us the name of the Everton star pictured on the eleia pure testimonial page (http://www.eleiapure.com/testimonials) and EMAIL your answer along with your name, address and telephone number to eleiapure@evertonfc.com.

The winner and a guest will enjoy a two-course meal, and the chance to meet the player of the month to get a signed photograph.

TERMS AND CONDITIONS 1. *Entry subject to acceptance of terms and conditions. 2. The prize is two tickets to the April Player of the Month Lunch. 3. You must be aged 18 or over to enter. Entries limited to one per person. 4. To be entered into the draw, please email the answer plus your name, contact number and address to eleiapure@evertonfc.com. 5. Draw opens on 10 March 2012. Winners will be drawn at random from all entries received by 12 noon on 27.03.2012. Winners will be notified by telephone and/or email. 6. Any personal data obtained during this promotion shall be used solely in accordance with current UK data protection legislation and will not be disclosed to a third party unless necessary to fulfill the terms of this draw.