Make sure you get a good night’s sleep before the race. Depending on your age and sex, you’ll need between 8 and 9 hours of sleep. After all, being well-rested for the race is fundamental to successfully competing and doing your best.   Go to sleep early, so you’ll have plenty of time to prepare the morning before the race. Avoid drinking alcohol the night before. Drinking can cause dehydration, interfere with your sleep, and disrupt your energy balances. Don't oversleep or sleep too much. This might make you tired and groggy. While some professional athletes are cavalier about what they eat before a big race, you should eat a well-balanced meal the morning before your run. Don’t overeat, and don’t eat too many sweets or carbohydrates. After all, you want to make sure that your body has everything you need to power through the race without crashing.  A vegetable omelet might be a good option. A bowl of cereal with fruit is a good option. Have a glass of orange juice or cranberry juice with your meal. Water will keep you hydrated before the race. Nothing's worse than getting thirsty after 50m and having to slow down. To avoid this, drink plenty of water. Be careful not to drink too much; don't drink more than a bottle. After you've had a drink, wait about five minutes before running. If you don't, you could feel sick halfway through the race. If you've been feeling dehydrated, make sure you start drinking water at least 1 day before the race.

How would you rephrase that briefly using Vietnamese?
Ngủ đủ giấc vào đêm trước buổi thi. Ăn bữa sáng đầy đủ dinh dưỡng trước cuộc thi. Uống nhiều nước.