This list is only a guide. It is your responsibility to take the appropriate health and safety measures during the attempt of a challenge.
You should consult a physician before you begin any strenuous exercise program, such as the one described on this website, especially if you have or suspect that you may have heart disease, high blood pressure, diabetes, or any other adverse medical conditions. If you feel faint or dizzy at any time while performing any challenges or exercise, stop immediately and seek medical evaluation.
Below is a guide on challenge nutrition and hydration, however, this is only a guide. You are responsible for your own hydration as this is a self disciplined event. Please ensure you have enough fluids and food or adequate access to these.
Event Timing | Fluids | Electrolytes | Carbohydrates |
Less than 30 mins | 150-300ml every 15 mins | N/A | N/A |
30-75 mins events | 150-300ml every 15 mins | N/A | N/A |
1-2 hour events | 150-300ml every 15 mins | 0.4-0.8g sodium/litre of fluid/hour | Up to 30g/hour |
2-3 hour events | 150-300ml every 15 mins | 0.4-0.8g sodium/litre of fluid/hour | 30-60g/hour |
3+ hour events | 150-300ml every 15 mins | 0.8g sodium/litre of fluid/hour | 60-90g/hour |