sharonbikes from Kansas City on 7/6/2011 9:38:10 PM:
You might want a small bottle of Gatorade, too, if it is hot. You need to keep electrolytes replaced as well as water. I would choose bars that have some good protein in them -- I like Clif bars. Bring your cell phone (although tower can be spotty), a couple spare tubes and a tire pump (I carry a CO2 pump with CO2 cartridges -- fairly inexpensive and easy to carry), your camera, sunscreen, and some money for treats along the way!. Also, use this site to help plan your trip -- find out where there will be water, food, etc along your route. No place to swim along the Trail -- the river is up and flooding and fast, dangerous water.
Have fun!