Hydration During Long Hikes: Plain Water, Electrolytes and Timing
Hiking hydration blends plain water, timed sips, and sometimes electrolytes on long hot days. Plan for heat, altitude, and medicines you already take.
Marcus Delgado
Endurance editor
Articles by Marcus Delgado
Early Bedtime Habit Building: Small Shifts That Stick
Build an early bedtime habit with fifteen-minute shifts, a steady wake time, and sleep hygiene cues from NHS and Sleep Foundation guidance—not one per...
Meal Timing Around Shift Work: Steady Energy Without Perfect Hours
Meal timing shift work plans anchor protein, fibre, and hydration to wake windows—not the clock on the wall—so nights feel steadier.
Return to the Gym After a Holiday: The First Two Weeks
Return to gym after holiday with lighter loads, extra rest and two calm weeks. NHS-style gradual activity, not a punishment session on day one.
Training to Failure: How Often It Helps, How Often It Hinders
ACSM finds training to failure is not required for strength or size. Leave two or three clean reps on most sets, and keep last-rep grinds rare.
Farmer Carry Technique: Loaded Walking That Builds Grit and Grip
Learn farmer carry technique with a tall walk, quiet shoulders, and a load you can park. Use short twice-weekly paths, not a strongman show.
Zinc Foods and Absorption: Who Needs to Pay Attention
Zinc foods include meat, shellfish, dairy, beans and seeds. See who absorbs zinc less well, and how ordinary meals can cover UK and US targets.
Cooking for One Without Waste or Sad Desk Lunches
Cooking for one works when you make tonight plus one box, freeze extras, and follow UK two-day or US three-to-four-day leftover windows.
Nuts and Seeds: Portions, Energy Density and Everyday Use
A 30g handful is the everyday measure for nuts and seeds. Use unsalted nuts at meals, keep Brazil nuts few, and skip the sharing bag.
Late-Night Eating and Metabolic Health: Timing Versus Total Intake
Late night eating can disturb sleep and reflux. Timing still sits beside total intake, not above it.
Skin, Sun and Outdoor Training: Protection Without Dropping Activity
Keep outdoor training with shade, clothes and cream. NHS, CDC and WHO sun protection exercise advice, without cancelling the walk.
Wearable Heart-Rate Accuracy: Useful Trends, Weak Seconds
Wrist watches track weekly pulse trends better than one hard interval. Treat calories and single spikes with caution.