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If you have a moderate to very high sweat rate, you can benefit from taking in extra sodium a day before the race. The increased sodium levels in the blood prompt your brain to drink more fluid to balance out the sodium levels. Continue with your normal pre-race nutrition regimen, and add 3,500-5,000mg of sodium 18-24 hours before competition to your diet by periodically taking salt capsules or sodium-packed snacks the day before the race. With the elevated sodium level in your blood, your brain will prompt you to drink often before and during the race, and help keep your electrolyte levels high during competition.