Health and Safety

Nutrition advice

• During the walk, think variety of foods, and a mix of fast and slow-release energies.
• Drink an extra 500ml of fluid before the event.
• During the walk, drink approximately 400ml of water or isotonic drink per hour or, when the weather is hot, 600ml per hour.
• Pack snacks in easy-to-reach places and follow the rule ‘little and often is best’. Binge-eating may make you feel nauseous later.
• Keep an eye on your team members – is everyone eating and drinking? If not, offer them food or a drink, they might just be too tired to think of it themselves.

Foot blisters

Blisters are one of the most common reasons people don’t finish Oxfam Trailwalker. There are many ways to treat and prevent blisters.

• Make sure you have comfortable walking/running shoes that you have already used in your training.
• Bring spare socks and change out your wet socks
• Toe socks are recommended. They reduce the skin friction and prevent blisters.
• Carry a blister-care kit. Your blister-care kit should contain blister ointment, gauze pads, small scissors and medical tape.
• Find out whether your feet prefer being dry and dusted in talcum powder, or if you prefer using petroleum jelly on the areas of your feet that rub against your boots.
• Tough feet will help reduce blisters. Before the challenge, walk around in bare feet to help toughen up skin.
• If you develop a blister during training, do not pop or peel it. Let nature take its course and allow the blister to heal before you begin walking again. A few days of rest will be more beneficial than trying to walk through the pain.
• Treatment of blister during the event
  • Disinfect the area with alcohol and air-dry
  • Do not rub on the blister or try to pop it.
  • Apply ointment and cover the blister with bandage or gauze.
  • Put a pad around to cushion the area.

Chafing

• Drink plenty of water on the day of the event to facilitate sweating.
• Apply Vaseline to any chafing areas to reduce friction. Tape up your nipples or wear fabric plasters over nipples.
• Skin-tight shorts will prevent chafing of thigh area.

Heat exhaustion

Heat stroke occurs when your body fails to efficiently release the heat when working out in hot weather. The symptoms include fever, clouded consciousness, coma, jaundice and diarrhea.

• Maintain adequate fluid intake and get sufficient rest at checkpoints.
• If a team member shows symptoms of heat stroke, move him/her into the shade, remove his/her clothing and make him/her lie down with feet and legs held higher. If the member is conscious, administer sufficient intake of fluids and rub the body with wet towel to lower the body temperature.

Hypothermia

Hypothermia is a condition in which your core body temperature drops drastically due to cold environment or raining and it may occur even in summer. The symptoms include fatigue, exhaustion, cold hands/feet, lack of coordination, shivering, muscle cramp and auditory hallucination.

• Get plenty of sleep before the event and rest during the event. Do not push yourself.
• If you spot your team member in hypothermia, change out of wet clothes immediately; cover his/her head, face, neck and body with warm clothing. Offer hot drinks and high calorie food to raise body temperature.

Muscle cramp

Avoid getting a cramp in your foot or leg by taping and stretching before the event. When you get a cramp, sit down and press the muscle of the area.

• Tape on your body parts that are prone to getting a cramp. For taping your calf area, tape from your heel to the back of your knee. Stretching before the walk is a must.
• When you get a cramp, don’t panic. Grab the area and massage with both of your hands and stretch the muscle little by little as you feel better.

Diarrhea

Diarrhea is a condition in which feces are discharged from the bowls more than four times a day or in a liquid form, and is preceded by stomachache.

• Certain fruits, beans, coffee, dairy products, less-cooked food, antibiotics, antacid with magnesium and heart medicine may cause diarrhea. Please take with precaution.
• In the event of diarrhea, don’t hold in and go to the nearest restroom. Afterwards, drink enough liquid to make up for the loss. Slowly drink hot water for your recovery.