• 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…

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.

Men’s Health and eleia pure have teamed up to provide entrants in this years Survival of the Fittest events with the premium choice of bottled water. Survival of the Fittest is a series of fantastic endurance events across four of the UK’s major cities. London, Cardiff, Nottingham and Edinburgh will host the events that see participants climb over bales of hay, up sheer walls and through fire hose blasts as well as with many other challenging obstacles over a 10 kilometre distance. Across all dates around 20,000 competitors will test themselves against the innovative challenges set before them, in what have to be some of the most exciting events in the UK fitness calendar.  For more details on the events you can click the picture above to visit the Men’s Health Survival of the Fittest website.

We are running a competition for a signed Everton first team home shirt. To be in with a chance, visit and ‘like’ our fan page on facebook – http://www.facebook.com/eleiapure- and share our picture of Phil Jagielka to your facebook wall…Goodluck!