Hydration
Hydration:
Race Day: The day before drink enough water so your urine is the light yellow. It should be light enough to read a paper through. This is roughly 100 ounces for men and 72 ounces of water.
This is true every day, not just the day prior to a big race.
Pre Race: Drink 12-16 ounces of fluid 2 hours before your race. This gives your kidneys enough time for one last trip to the port-o-potties.
If you exercise first thing in the morning drink at least 8 ounces 15 minutes before you head out.