also as a suggestion for #4
something to keep u hydrated.. and replenish ur electrolytes... gatorade works but has too much sugar (so it's good PWO) ... or u can cut it with water..
but personally i use Emer'Gen-C because it's great! $8 at walmart, target.. i think $9 at vitamin shoppe, henry's/sprouts, etc etc..
albertsons sell them for $12!!! can u believe that?!
