A couple last minute tips to keep you on track and ready for the big race day.

Stay hydrated

Runners must stay hydrated before, during and after a run — essentially, all the time! The Institute of Medicine recommends 2.2 liters of fluid intake daily, but everybody is different; most doctors recommend that you drink enough to keep your urine clear. To ensure your water intake matches your sweat and urine output, weigh yourself before and after a run; drink 16 ounces of water for every pound lost. And while water is generally fine for runs under an hour, sports drinks may be necessary for runs that last longer than an hour. With carbs, fluids and electrolytes to replace the ones you’ve lost, they boost endurance and energy.

Find What Works for You!

Well before your race, experiment with the composition of your pre-race meal to discover what foods work for you. Every runner has a favorite pre-race meal, be it a plate of spaghetti or a burrito. The important thing is that the meal works for you: it provides enough energy but doesn’t cause digestive distress.

Don’t Do Drastic

In terms of pre-race meals, it’s unnecessary to load up a huge plate of pasta the night before. Eating so many carbohydrates in such a short amount of time may cause digestive trouble. A better option is to increase your carb intake a few days before your race; moderate quantities will still top off your glycogen reserves without causing digestive distress.

Now take a rest day, relax, breath and go out there and be your best!

Tags: fitness dish, hydration, Nike Women's Marathon, nutrition spotlight, training