FreshRoll, seems like you got it especially post number 4. The gatorade or sports drink is better than water because of the salts helping with specific gravity, metamucil can help (or other soluble fiber, my presonal favorite though), seems like you got the ounces to mls right, but its Vitamin B-2 not B-12 or you can use a B complex that has B-2 in it. Color really isn't that important except on instant tests.

Good luck.