Make sure you are well hydrated leading up to the run. Don’t wait to get hydrated during the run! Avoid caffeine and alcohol several days prior to the run, they both can dehydrate you. Drink 8-10 cups of 10-12 oz of water several days before the race. You will know if you are well hydrated because your urine will be clear. An hour before your run drink about 16-20 oz of water or gatorade. Then wait until just before the start of the race and drink another 4-6 oz.
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