WATER STATIONS

Hydration is very important, especially during road races held on warm to hot days. You should be well hydrated before the race and take in plenty of fluids on the course for obvious health and safety reasons.

Successfully running through the water stops in a road race is a common fear among new runners. Some runners walk through them because they don't think they can grab and drink water on the run. But if you know what to expect and how to take and drink the water, you'll look like a pro as you run through the water stops.

HERE'S HOW:

Study the course map before the race, so you have a general idea of where the water stops will be on the course. CLICK HERE for a course map featuring the water station locations.
Pay attention during the race, so you can see when there's a water stop coming up. See the locations at the left of this page.
Don't go to the first table at the water stop. That's where all the rookies stop and, this is a large race, so it's going to be very congested. Keep running to one of the tables farther down. If there are tables on both sides of the course and the water station is crowded, go to a table on the left side. Since most people are right-handed, the tables on the right tend to be much more popular.
Volunteers will hand out the water cups, so run toward them. Taking a cup from a volunteer will save you time and keep you more in the middle of the road, so you don't get caught in the congestion around the tables.
Try to make eye contact with the volunteer so he/she knows you're coming for their cup. Stick out your hand several feet before you reach the volunteer. Wrap your hand around the cup and pull it from the volunteer's hand. Don't forget to say, "Thanks" before you run off since these are people volunteering their time to help you during your race.
Once you take the cup, don't be tempted to gulp it down quickly. Drink the water slowly and not get it up your nose (a common fear among beginner runners). Take your time -- there's no need to drink all of it in one sip.
The race will have garbage cans or boxes after the water stops. Try to toss your cup in there, if you can. It's also fine to throw your cup on the ground -- just make sure you don't hit a spectator or another runner with it. And try to toss it where other runners can't trip over it.