Drinking water while you work out is great, but if you start your race on empty, you're never going to finish as strong as you want. Athletes should be consuming .5 to 1 ounce of H2O per pound of body weight every day, says Amanda Carlson-Phillips, vice president of nutrition and research for Athletes' Performance in Phoenix, Arizona, who regularly consults with Olympic contenders and pros. You also shouldn't wait until race day to see how your body responds to whatever beverage they're handing out along the course, says Benardot. Sip on the same beverage during your training runs to stay hydrated and save yourself from any future tummy troubles.
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