Women heading out for a jog in their ladies running clothing need to understand the importance of hydration, a nutritionist has suggested.

Staying hydrated improves performance in events such as marathons, nutritionist Alexandra Rees told Men's Health magazine, but this advice is not just for male athletes, it is applicable for anyone taking part in exercise that causes them to sweat.

She advised runners not to over-hydrate before races as this causes the body to release a diuretic hormone in an attempt to bring fluid levels back to normal.

"The best thing to do is sip regularly before the race," Ms Rees explained to the magazine.

During a race, she advised people to "take full advantage of every drinks station" but not to "chug back the whole bottle".

Replacing lost fluid and electrolytes immediately post-run is also important, as it decreases muscle stiffness and pain.

Last month, Holby City actress Phoebe Thomas revealed to Closer magazine that she has a passion for marathon running and fuels this by eating as many as 3,000 calories a day.

Posted by Martin Sebborn ADNFCR-2569-ID-19829821-ADNFCR

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