1) Fluids can make or break you.
Drink at least 16 ounces of Gatorade 1-2 hours before your marathon, then drink another 8-16 ounces in the hour before the race.

2) See the light.
Empty your bladder 15 minutes before the race. A lightly colored urine means you're well hydrated. A dark-colored urine or a small amount of urine may mean you're dehydrated and should continue drinking.

3) Walk to the fluid station.
If this is your first marathon, your goal is to finish feeling good. Walk to the fluid station, and drink at least one full cup of fluid. If you try to drink on the run, you'll spill most of the fluid. If this is one of many marathons, and you feel competitive, slow down, grab a cup of fluid, squeeze it to make a funnel, and drink it up.

4) Don't miss a beat... don't miss an aid station.
Drink fluids at every fluid station, even if you don't feel thirsty. Thirst is not a reliable indicator of your fluid needs. If you feel thirsty, you're already dehydrated and in need of fluids. The sodium in Gatorade enchances the "drive to drink," so that you drink more and replace the sodium lost in sweat.

5) If you run dry, you'll overheat or stall out.
Just like a high performance car, if you don't put enough of the right fluids in your tank, you may overheat or stall out completely with muscle cramps or exhaustion. Drink it up, then drink a few more gulps.

6) Fuel up during the race.
If you have a high-carbohydrate lunch or dinner the day before the race, you'll have enough carbohydrate energy for only a few hours of running. You'll need to consume sports drinks or carbohydrate gels along the way to maintain your pace. If you choose a gel, make sure to drink plenty of fluids (8-10 ounces or one full cup at the fluid station).

7) Cool your engine, not your head.
Pouring fluids over your head may feel good, but it will not cool you off inside unless you drink your fluids. Your internal thermometer is cooled only by drinking fluids like Gatorade while you run.

8) Know the warning signs.
If you have undue shortness of breath, lightheadedness, confusion, nausea, vomiting—stop running and seek medical help immediately. These may be symptoms of heat illness, the most preventable sports injury.

9) Pace yourself for the long run.
Run your marathon so that you feel good at the 20-mile mark. Then finish your 10-K. After the marathon, drink sips of Gatorade over a period of time. Delay eating a heavy meal until about two hours after the race.

10) Practice makes perfect.
Just as you train for the marathon, you need to train yourself to drink lots of fluid—Gatorade and water—before, during, and afer training and competition. Remember: Always run on a full tank.

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