and staying away from foods that will only weigh you down.

For dinner tonight you want something that will give you an energy boost and help you store fuel for the 26-mile trek. Carbo-enriched foods like pasta, brown rice and potatoes fit the bill.

But be careful of overloading; on the day of the walk keep carbo's to a minimum by eating light -- munch on a bagel, pretzels or fruit for breakfast.

Manager and trainer of Cliff's Gym, Misty Looby, said carbohydrates (potatoes, pasta and the like) are a good form of energy and essential for physical workouts: "More people know that you should not overload on complex carbohydrates. Have your pasta, bread or bagels but on the morning of the (walk) you don't want too much in your stomach,'' Miss Looby advises.

"Have half a bagel and a banana and that's it because the pasta you have eaten prior to that day is stored energy. You also have to keep the body well hydrated with water,'' she said.

Fitness aerobics director of the Athletic Club, Anita Acker, recommends two to three days prior to the walk people should be eating carbohydrates -- brown rice, pasta, bagels, rice cakes to keep your glycogen (form of sugar, fuel) level high.

Participants should also make sure they have some protein so the body will have energy to spare, she added.

"As far as hydration, people should be drinking plenty of water before and during the race -- and every 20 minutes -- at least four to six ounces of water.

As far as the feet are concerned, walkers should wear socks (and clothing) that draws perspiration from the skin.

"Cotton is not good because it absorbs the moisture, but keeps it on the skin. Socks should not be 100 percent cotton. To help wick the moisture away, they should be thick socks, and make sure your toe nails are cut to prevent irritation. It is also important to use shoes built for walking and if you are wearing new sneakers make sure they are broken in beforehand,'' Ms Acker said.

Government nutritionist, Betsy Baillie, added walkers and runners should remember not to rely on thirst to let them know they need fluids: "You have to make a conscious effort to drink.

"Dehydration can lead to confusion,'' Mrs. Baillie added.

Participants should avoid sweetened drinks loaded with sugar glucose, honey or dextrins prior to the walk.

"Sugar triggers the release of insulin and in ten minutes rebound hypoglycemia -- or low blood sugar -- can result, causing exhaustion in some.

Too much sugar delays gastric emptying time and water absorption which can cause cramps, nausea and hasten dehydration.'' She also advised people to carry a banana with them to eat -- they are a great source of potassium which helps prevent cramping.

One of the organisers of the event, Ms Karon Wolffe, told The Royal Gazette it is also important to keep a spare pair of socks with you during the walk -- as the socks you start off with are sure to become soggy.

It is also important not to leave your feet out of your shoes for too long or they may swell.

She also said to remember to wear light coloured clothing as they will reflect the sun better than dark, keeping you cooler. Wearing a hat and shades meanwhile, will not only add to your style, but will fend off the sun and prevent heatstroke.

For total protection, use sunscreen with an SPF factor -- sun protection factor -- of at least 30. Ms Wolffe also suggests using a skin lubricant like Vaseline in those hard to each places -- such as the groin, inner thighs and between the buttocks.

Here are a few End to End tips to help keep your hike comfortable Don't try to do the walk/run on an empty stomach. If you have not eaten for several hours you will run out of energy. Eat something high in carbo's the night before. Within two hours of the walk eat a light breakfast.

Remember to drink plenty of fluids before, during and after the walk -- especially if it's hot.

The best way to make sure your body has the carbo's it needs for exercise is to eat plenty of grains, vegetables, legumes and fruit.

And have a great walk.