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.
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.
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.
By registering for Oxfam Trailwalker, you have accepted responsibility for your own conduct and for the risks inherent in such a demanding endurance event. All Oxfam Trailwalker participants have a responsibility to act safely at all times, taking reasonable care to protect their own health and safety as well as that of their fellow participants.
Ensuring your safety
Adequate training
Oxfam trailwalker is a tough event and requires an appropriate and committed training program. Much of the trail covers difficult terrain and you will be out in open country for many hours. It is important that you plan and train for the event well in advance. During training, please take precautions and exercise due diligence with regards to safety. Oxfam Australia takes no responsibility for risks associated with your training. Your team is obliged to research and plan your training events adequately with consideration for local conditions in the area.
Health insurance and ambulance cover
In addition to taking special care while training, we recommend all participants have adequate personal injury insurance and ambulance cover.
Slips, trips and falls
Oxfam Trailwalker is a tough event. Much of the trail covers difficult terrain with tricky footing. Numerous hazards such as small rocks, fallen branches and tree roots are realities of the trail. It is easy to slip, trip and fall, so take care at all times.
Night walking
Walking at night requires special vigilance on the part of all team members to reduce the risk of injury. All team members should carry a torch with extra batteries. If any member of your team feels uncomfortable about walking for long periods at night, your team should not attempt the event.
First aid
First aiders will be stationed at each checkpoint during the event. However, each team is advised to carry a first aid kit for use between checkpoints. The first aid kit should include pressure bandages to treat injuries such as sprains, blisters, cuts and snake or spider bites, and a thermal blanket for each team member. All participants are encouraged to learn the most up-to-date basic first aid techniques.
Tiredness
You should ensure you take adequate rest stops during the event. The desire to finish the event should never override the need for personal safety. To prevent exhaustion, your team’s pace should be guided by the fitness of the least-fit team member.
Road crossings
The trail crosses numerous roads throughout the route. Oxfam Trailwalker endeavours to provide marshals at all road crossings during the event. However, we ask participants to take special care at all road crossings and to obey pedestrian lights when they are in place.
Flash flooding
Certain sections of the trail may be subject to flash flooding. Should heavy rain occur during the event, checkpoints will be advised of current situations and you will then be advised of the latest trail conditions. You should exercise extreme caution when crossing creeks as water levels can rise rapidly. You should not attempt to cross any swollen or rapidly flowing waterways.
Bushfire prevention
To avoid any potential risk of bushfire, participants are required to adhere to bushfire regulations as if it were bushfire season, including not smoking or lighting fires. If bushfire affects the trail during the event, participants will be notified either at the nearest checkpoint, via mobile phone or by trail safety crews. When planning your training walks always check the latest bushfire safety information and advice from the relevant state authorities before you head out.
Air quality
The Bureau of Meteorology works closely with state and territory fire agencies to support their operations and keep Australians safe. State and territory health and environment agencies are responsible for monitoring bushfire smoke and warning the community when the air quality exceeds safe levels. The Bureau will include information about smoke haze on forecasts when this is expected to be significant – this should prompt you to check for more information from your local authority.
Please check for air quality updates in your area before heading out to train.
Bureau of Meterology – air pollution
Safety updates in your state
Victoria
Check for bushfires
– emergency.vic.gov.au
– VicEmergency Hotline 1800 226 226
– VicEmergency app on iTunes or on Andriod
Check for park alerts
– parkweb.vic.gov.au/safety/closures
Planned burns
– ffm.vic.gov.au/plannedburn
– ffm.vic.gov.au/pbns
Weather
– Bureau of Meteorology VIC
Queensland
Check for bushfires
– ruralfire.qld.gov.au
Check for park alerts
– Queensland Parks and Wildlife Service (DES)
– SEQ Water
Planned burns
Weather
– Bureau of Meteorology QLD
New South Wales
Check for bushfires
– Fires Near Me
Check for park alerts
– Berowra National Park
– Ku-ring-gai National Park
– Garigal National Park
– Sydney Harbour National Park
Planned burns
– NSW Rural Fire Service
Weather
–Bereau of Meteorology NSW
Wind storms
National parks are renowned for their natural flora which includes many species of trees, a number of which are prone to dropping their limbs in high winds. As the trails pass through these areas, please be extremely cautious during gusting or gale-force wind days, as the chances of falling limbs are very real. The parks may close during extreme high winds as a safety precaution, so please keep this in mind when planning your training days.
Snakes and spiders
Watch your every step during training and the event to avoid stepping on snakes. Snakes can be aggressive when provoked. Keep your distance if you encounter a snake and do not attempt to capture or handle it. You should also be wary of spiders along the trail. For example, gear left lying around should be checked for stowaways! Make sure you know the most up-to-date first aid techniques for handling snake and spider bites and always carry appropriate first aid supplies..
Handy app here: http://www.seqirus.com.au/bites-app
Other handy apps
Use an app for 000 to know your exact coordinates – Emergency + on iTunes or on Android
