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the consensus for everything I have seen seems to be 4 days. Do not worry about diluting as you will most likely not have anything to dilute, and over-dilution will lead to a fail. Don't bother with niacin or anything else.
If you do want to dilute because you are paranoid, take some vitamin B as well as the night-before binge drinking (of water). The Vitamin B will turn your pee that nice yellow colour that they are looking for. Plus it's a vitamin that we should all probably be taking anyways, so no harmful side-effects.
If you had been a chronic smoker I would advise you to sit on your ass and do nothing physical for a few days leading up to the test, but since this isn't the case don't worry about it.
And the over-the-counter tests seem to be quite accurate, so again, if you are paranoid, take one.
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