Do not change how you eat and drink when you are racing. What does this mean? Here's an example... on a normal day, I wake up, eat a breakfast sandwhich and drink a 12 oz soda.

Why would I NOT do that on race day? Sure, taking in soda before a race is not very "healthy", but my body is use to it. If I change my routine... I won't be feeling "normal" through the race.

Do you eat the same on race day, that you do other days? Train like you race... race like you train.

Now, are you sure the headaches are from lack of fluids? I know I get a headache when I don't eat enough food. Might be something to research.

The headaches might also be from stress. Are you tense on race day, because of the excitement? Just a thought.

Oh, and if you have trouble keeping a consistent speed and drinking... get a cameback and wear that. You can drink easily and won't lose speed. That might help you get more fluids in as well.

I can say this though, it is so easy to FORGET to drink because you are so focused on the race.