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Health and safety

Oxfam Trailwalker is a serious physical undertaking. If you don’t take proper precautions, participation could cause adverse health conditions that could ultimately result in death.

We strongly urge you to read the advice we’ve provided pertaining to your safety during training and on event day.

Please also read the sections on proper nutrition and hydration during training, on the day, and while in recovery. And don’t forget to read our tips on preventing blisters and chafing!

Also, please be aware of the following health risks:

Dehydration

Dehydration is the condition of having insufficient fluid in your body tissues. There is a serious risk of dehydration in a long and strenuous event like Oxfam Trailwalker. Dehydration can lead to impaired performance, vomiting and in very extreme cases, muscle failure potentially resulting in death.

Symptoms:

  • tiredness
  • irritability
  • tight/heavy muscles
  • headache
  • dry mouth and lips

Note: Symptoms of dehydration are only apparent when you are already dehydrated. Symptoms are very similar to those of hyponatremia.

Prevention:

  • Drink electrolyte drinks instead of, or in addition to, water. Try sports drinks during training to ensure you can drink them comfortably.
  • Monitor your urine. Make sure you are urinating at regular intervals and that it is light yellow to clear.

If you are not urinating or your urine is dark in colour, you may be dehydrated. If you experience any of the symptoms of dehydration, consult the medical staff at the nearest checkpoint and follow emergency procedures.

Do not proceed and do not simply continue drinking water.

Hyponatremia

Hyponatremia, or water intoxication, is when you have consumed too much water. This results in reduced salt levels in the blood and body tissues. It is an extremely dangerous condition that can rapidly lead to a coma and may result in death.

Symptoms:

  • headache
  • fatigue
  • nausea
  • lack of coordination

Note: these symptoms are very similar to those of dehydration.

Prevention:

  • Drink electrolyte sports drinks instead of, or in addition to, water. Electrolyte drinks contain salts and thereby assist in maintaining the correct salt balance in your body. Try sports drinks during training to ensure you can drink them comfortably.
  • Monitor your fluid intake. Drink enough so you don’t feel thirsty and are urinating at normal periods. If urination becomes frequent and clear-coloured, you may be drinking too much.
  • To pre-hydrate during the two to three days before the event, use sports drinks at 50% concentration instead of water. Normal intake should be approximately 5ml/kg, five times per day for base hydration. For example, if you weigh 75kg, drink 375ml five times per day.

If you experience any of the symptoms of hyponatremia, consult the medical staff at the nearest checkpoint and follow emergency procedures.

Do not proceed and do not simply continue drinking water.

Heat exhaustion

During hot weather the body’s internal temperature can rise, resulting in heat exhaustion or heatstroke. In extreme conditions, heatstroke can ultimately lead to heart failure and death.

Symptoms:

  • muscle weakness
  • nausea
  • fast, shallow breathing
  • irritability
  • severe headache

Note: As the condition worsens one feels confused and has reduced responsiveness, little to no sweating, and flushed, hot, dry skin.

Prevention:

  • Maintain adequate fluid intake.
  • In exposed sections of the trail, wear sunscreen and a hat.

If a member of your team exhibits symptoms of heat exhaustion, find a shady area, administer frequent sips of water and follow emergency procedures.

Do not proceed.

Hypothermia

Hypothermia is a condition in which your core body temperature drops below 35º celsius. If left untreated, hypothermia can ultimately result in heart failure and death.

Symptoms:

  • fatigue
  • shivering
  • muscle spasms
  • clammy skin
  • stammering
  • hallucinations

Prevention:

  • Carry warm clothes and be prepared for dramatic temperature drops.
  • Wear extra layers of clothes. Change into warmer clothes when it gets cold, especially at night.
  • Carry, or have your support crew carry, a change of clothes in case you get wet.
  • When you rest at checkpoints, either cover up or change out of damp, sweaty clothes to avoid catching a chill. If you experience any symptoms of hypothermia, consult the medical staff at the nearest checkpoint and follow emergency procedures.

Do not proceed.

Managing your medicine

Please take caution when using painkillers and other medicines during training and the event. In the past, some participants have overused painkillers like nurofen. This can lead to serious health complications and, in rare cases, hospitalisation. We advise all participants to seek medical advice regarding the use of all medicines during training and the event. We also suggest that participants consider a planned approach to taking medicines, including painkillers. This minimises the risks created by poor decisions that can easily occur due to exhaustion or a lack of knowledge.

How are you feeling?

Your ability to safely complete Oxfam Trailwalker is greatly impacted by how you’re feeling just before the event.

Factors to consider:

  • Are you recovering or suffering from an illness?
  • Did you participate in another endurance event within two to three weeks of the event?
  • Did you have a big night out (i.e. late night and/or high alcohol intake) within a week of the event?
  • Have you been on a long-distance plane trip within 48 hours of the event?

If you answer ‘yes’ to any of these questions or, just prior to the event, you feel less than 100% for any reason, reconsider participating in the event and seek advice from your physician.