This Sunday, May 25, is the Coeur d'Alene Marathon, and many of you will be taking part in either the full marathon or the half-marathon.

One big aspect for race organizers is making sure there is plenty of water on the course, EMT coverage and other critical runner support. With so many runners - each with different levels of experience and fitness - race organizers know they will have a few runners bonking and getting injured.

As a runner and marathon participant, I am sure you are familiar with the term "Bonk," which refers to the sudden onset of fatigue and loss of energy that happens to many runners that compete in or practice endurance exercise regularly. The term "hitting the wall" is another way to say the same thing. When your body runs out of fuel or glycogen that is stored in your liver and muscles, you bonk.

What is the best way to avoid bonk during the marathon or your next triathlon, sprint triathlon or extended workout? The simple answer is proper caloric intake and hydration.

Let's start with carbohydrates, which are starches and sugars the body uses as its main energy source. Common complex carbohydrates are legumes, grains and starchy vegetables, potatoes, peas and corn. Simple carbohydrates are mainly fruits, some dairy and foods made with sugar, such as candy, energy bars, sugary sports drinks, etc.

After you consume complex carbohydrates, your body converts them into usable sugar. The sugar enters your bloodstream, where it's sent to individual cells to provide energy. The excess sugar is stored in your liver and muscles as glycogen, which becomes your energy source during long endurance exercise.

The next critical area is proper hydration. On average, endurance runners can lose more than 100 ounces of sweat during a marathon. Dehydration in any marathon is the leading cause for runners to seek medical attention after a race. Most running coaches recommend you keep a steady flow of water intake going days before the race. Then, during the race, make sure you consume at least 4 ounces every 10 to 15 minutes.

Typically, race organizers place water stations every 1 to 1.5 miles, so be sure to take advantage of each station. With that said, don't overdo it at the water stops and over-hydrate. That can cause hyponatremia, which is a condition where your electrolytes and sodium balances are thrown off, leading to cramping, nausea and disorientation.

Here are some basic guidelines to follow when preparing yourself for intense or extended endurance exercise:

1. Both professional and amateur athletes should establish their baseline range for water requirement. Use the following formula: Body weight (lbs) x 1 = (ounces of fluid/day). However, right before you exercise, you should only drink about 4-6 ounces of water. That will be enough to keep you hydrated before a run. Then drink as needed throughout the exercise. Be sure to carry water with you if you're headed for a long-distance run or bike ride.

2. Carb loading does not mean you do not need protein. Your body needs protein on a daily basis. When we talk about carbohydrate loading, it is also key to eat a small serving of low-fat protein, such as poached eggs, yogurt, turkey, chicken or plant proteins such as beans and lentils before endurance exercise.

3. Maintain a normal diet with a 60-70 percent carbohydrate intake starting three days to a week before you plan to engage in endurance races or exercise. It is not necessary to increase your total calories. Going overboard with large quantities of pasta, bread or other sources of carbohydrates can be counterproductive, so use common sense.

4. To prepare for daily runs, even for short 5-10K distances, eat something before you go out. You will have more energy and feel better during your workout.

I have asked many elite athletes "What should I eat and how much?" The answer is never simple. It depends on the time of day, what are you doing (swim, cycle, run), whether it is hot or cold weather, etc. I run in the afternoons, so most of the time I have a banana, yogurt and granola bar and limit my fluid intake an hour before I go.

But I never run on empty.

Anyone training endurance training or competing in marathons, triathlons, sprint triathlon or even short 5K and 10K should read "Racing Weight" by Matt Fitzgerald.

Proper intake of the right foods and great hydration will take your next workout or race to the next level. If you "Bonk" during a race, chances are you will see DNF (Did Not Finish) on the final race results...

Judd Jones is a director for the Hagadone Corporation.