Eating Before a Race
If you are accustomed to eating before exercise, eat light approximately 2 hours before the race.
Choose carbohydrates such as breads, pancakes or fruit smoothies.
What to Drink Before, During and After:
• Start hydrating before the race, i.e. 8 to 12 ounces per hour and continue during and after the race.
• Take water at the water stop. It's normal to walk and drink and then resume a running/jogging pace.
• After the race, drink sport drinks that can be used to replace the loss of electrolytes and carbohydrates.