Upstream Tip #1 – Blister Prevention (Taping)
Taping the areas where you typically experience “hot spots” prior to the event can help to reduce the chance of developing blisters.
Available at most chemists
Blister Prevention tip #2 – Skin protector
This is my preference over taping. Apply directly to the skin wherever the risk of blisters or friction irritation. I suggest for Upstream, apply to feet the night before, and then again in the morning of the event. .
Sportslick – Area 51 (online only) ***Personal preference
Body Glide – Rebel Sport
They also work well for anti chafe protection too!
Upstream tip #3 – Hydration
-Hydrate well before the day and during the event.
-If you are working the day before, ensure that you have access to fluids at hand.
-Monitor the signs and symptoms of dehydration. These include Dry mouth, Increased thirst, Muscle cramping.
-Set a timer on your watch to remind you to drink something every quarter or half hour.
-Take a drink bottle to work/uni/school and keep it in sight all the time.
-Always have something to drink when you have a meal, as many nutrients in meals can help promote adequate hydration.
-Decreased urine output and/or dark yellow urine are keys signs that your body is dehydrated. You should aim to have urine that is almost clear (or pale straw colour).
Upstream tip #4 – Nutrition
Practice your food strategy by testing out different things on your training outings. Eating small things often works best. Try things like sultanas, dried fruit or even fruit crush ups. But the key is to mix it up and have some variety so you feel like eating, especially towards the end of the day and have them handy so they’re easy to grab. This is where packs with pockets on the front are really great!