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Excellent topic.

As stated...don't try to hydrate right before the event you plan on attending. Start days before.

Water and water only is the best way to stay hydrated. Gatorade, powerade...etc are replenishment drinks, not hydration drinks. The electrolytes in them replace what you loose through sweating, but the sugars are not good.

In the days prior to your event, lightly salt your'll help with water retention

A common first sign of dehydration is...thirst. If you're thristy, you're dehydrated. The next is cramping. Hydration along with bannanas and orange juice ( potassium ) will assist with this.

The best way to avoid a situation is to properly hydrate prior.
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