Consider the below tips to ensure you finish the walk happy and healthy:
The course crosses over several roads. Where possible, an Upstream Foundation marshal will be assigned at crossings to assist participants. This is the most dangerous part of the walk; it is imperative that all participants obey the marshal’s directions and any traffic lights where applicable and take extreme care when crossing the road.
The 50km track uses shared walking/bike paths. Please take extra care to walk in single file and stick to the left of the path to allow bikes to pass freely.
There will be First Aid Kits at each checkpoint. It is strongly recommended that each team carry a basic first aid kit for between checkpoints also. Your first aid kit should include items for sprains, cuts, bites and blisters. Emergency Services will also be available at checkpoint #3, #4 and the finish line.
If you are lost, injured or require assistance for any matter other than immediate emergency or medical attention, please phone the Upstream Foundation emergency number. In the event of an emergency requiring urgent police, fire or ambulance assistance please dial ‘000′ FIRST and then phone the Upstream Foundation emergency number as soon as possible.
If you become lost, stay calm and consult your mapbook. Do not attempt to find the way back on your own. If you can’t contact the Upstream Emergency #, wait where you are and ask for assistance from the next participant or member of public you see.
Emergency numbers will be on your event bib.
Blisters will be one of the hardest obstacles of completing the event. Don’t underestimate them and if you feel them forming, try to do something about them earlier rather than later. There are varied views on treatment and prevention of blisters. Below are some suggested measures for prevention.
- Wear in your shoes: DON’T WEAR NEW SHOES ON THE DAY!! Make sure you have a comfortable pair of walking shoes/boots or sneakers that you have trained in.
- Comfortable socks are almost as important as good shoes.
Dehydration is caused when there is insufficient fluid in the body tissues. In an event like this, dehydration can be a very big risk and can lead to performance impairment and vomiting.
- Tight/Heavy Muscles
- Dry Mouth and Lips
- Drink electrolyte drinks as well as water during your training as well as on the event day.
- Monitor your urine. Make sure you are urinating at regular intervals and that it is light yellow to clear colour.
Heat exhaustion is the result of a body’s internal temperature rising during hot weather. In extreme cases, heat exhaustion can lead to heart failure and death.
- Severe thirst
- Fast shallow breathing
- Muscle weakness
- Or worst case: confusion, decreased responsiveness, little to no sweating and flushed skin.
- Ensure adequate fluid intake
- Ensure sun protection measures are taken
- If a team member displays signs of heat exhaustion, find a shady area and administer frequent sips of water. Then follow the emergency procedure.
Hypothermia is when your core body temperature drops below the required temperature for normal metabolism and body functions. In extreme cases, Hypothermia can lead to heart failure and death.
- Clammy skin
- Slow movements
- Mild confusion
- Be prepared for all types of weather and bring appropriate clothing
- Bring spare clothes that you can change into
- Always change out of wet clothing as soon as possible