via lululemon athletica

Do you know how to drink water like a pro during a race? If you’re like me and end up with half the cup on your shirt and the other half spilling down your face. Before your next race, here are a few tricks to help master the water stations.

• Check out the course map beforehand to get an idea of where the water stations will be located. Note: some shorter races (like a 5k) may not have water stations
• Most runners go for the first cup available and if you’re in a large race, it can get crowded.  Try running towards the last few cups and then you’ll have a clear path to resume racing once finished.
• If grabbing the cup from a volunteer, get their attention to make sure they are ready for the hand-off.
• Once you have the cup, squeeze the top to form a “V”. This will keep the water from spilling and will be easier to drink.
• Unless you’re in the lead, take your time. There’s no rule that says you can’t take multiple sips and slow down.
• And lastly, throw your cup by the garbage container. If none is near, then try to toss it by another cup on the side of the road. Remember, volunteers will have to pick up the trash later.