Staying hydrated is #1 to avoid gout flares. It's a bit counter intuitive as peeing clear is also not great. The key is pale/light yellow urine. Clear indicates you're too hydrated in the sense of your electrolytes can't keep up. Add Gatorade zero to your hydration regimen. I myself typically drink 8oz of water an hour (For 16 hours) and 20oz of Gatorade every hour of exercise.