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Health & Safety Guidelines

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.  

  1. Plan your route - On running challenges, we strongly recommend planning your route with online running route planners. This leaves out the guesswork, allowing you to know the distance and elevation before you embark on the challenge.
  2. Let others know - When performing any challenge, we strongly recommend you let a friend or family member know what you are doing and where and when you are doing it and what time you are expected to return incase you face any difficulty.
  3. Mobile Phone - We strongly advice that you carry with you a fully charged mobile phone and back up battery if possible.
  4. Weather - Keep an eye on the weather forecast.

Nutrition & Hydration

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. 

Fluids

Event Timing Fluids 
Less than 30 mins 150-300ml every 15 mins
30-75 mins events
150-300ml every 15 mins
1-2 hour events
150-300ml every 15 mins
2-3 hour events
150-300ml every 15 mins
3+ hour events
150-300ml every 15 mins

 

Electrolytes

Event Timing Electrolytes
Less than 30 mins N/A
30-75 mins events
N/A
1-2 hour events 0.4-0.8g sodium/litre of fluid/hour
2-3 hour events
0.4-0.8g sodium/litre of fluid/hour
3+ hour events
0.8g sodium/litre of fluid/hour

 

Carbohydrates

Event Timing Carbohydrates
Less than 30 mins
N/A
30-75 mins events
N/A
1-2 hour events Up to 30g/hour
2-3 hour events 30-60g/hour
3+ hour events 60-90g/hour