BEND, Ore. -

The U.S. Bank Pole Pedal Paddle is just three days away.

"The days prior are going to be really important to make sure that you get adequate fluids," said Central Oregon Nurtition Consultants registered dietitian Natalie Murphy.

Eight glasses of water a day will keep you hydrated.

Other than liquids, complex carbohydrates will help fuel you the night before for race day.

"Brown rice and doing like a tofu and vegetable stir-fry with a Teriyaki sauce," Murphy said.

The key is not to eat anything out of the ordinary, and don't skip meals.
 
Breakfast is always the most important meal of the day, especially on race day.

"I do an egg over easy and a piece of toast," FootZone owner Teague Hatfield said.

Other good options are a bagel with peanut butter, cooked oatmeal with a banana, or a whole-grain cereal with yogurt or milk. Just give yourself enough time to digest, usually about an hour.

"If you were doing the entire thing solo, let's say, or you were doing it in a pair, you're going to need to find some way to get some calories back into your system during the event," Hatfield said.

Gu packets or Cliff shots will give you a quick jolt of sugar and carbs to give you that extra boost during the race.

And continue to pay attention to your hydration.

"The problem with hydration is you don't know you're dehydrated until that's already happened," Murphy said.

During the race, you should be taking small sips of water every 15 minutes.

When it comes to after the race, nutritionists say chocolate milk will replenish your muscles up to 60 minutes after you've finished racing.
 
We know how Central Oregonians like their beer. We asked, and nutritionists told me feel free to celebrate with a beer -- but it's not the best way to hydrate.

Once your nutrition is in check, make sure to have fun and good luck!