In order to successfully reach the finish line, it is vital for every walker to take proper care of his/her food and water supplies.
When walking long distances, the organism is quick to dehydrate, thus it is extremely important to have enough water with you at all times. Because water is naturally absorbed quicker than any other liquid, it has to dominate in the liquid ration during the walk.
The recommended quantity of water to be consumed in one day by one person is 0,03 litres per one kilogram of body mass, but this number has to be at least doubled in times of greater physical exertion. Consequently, depending on the chosen route of the walk, individual body weight and air temperature, every participant has to consume:
- at least 1 litre of water if walking 12 ½ kilometres;
- at least 2 litres of water if walking 25 kilometres;
- at least 3 litres of water if walking 50 kilometres;
- at least 6 litres of water if the route of 100 kilometres has been chosen.
Consumption of this quantity has to be planned in such a way that a participant is in possession of enough water in between leisure and help posts, which are located every 5-10 kilometres along the route of the walk. Water supplies can be refilled at the posts, thus every walker should have a water flask or a bottle with a capacity of 1-1,5 litres with him/her during the walk. A special temperature-maintaining vacuum flask is extremely convenient for this purpose.
It is vital for every walker to understand that s/he should be drinking water constantly – thirst can only be felt when the organism already lacks 0,5-1 litre of water, thus it is not a valid signal of dehydration.
It is worth keeping in mind that additional liquids cannot substitute water. Thus, when keeping track of your daily liquid consumption, these drinks should be treated as additional supplies.
In times of intense physical exertion, we recommend consuming concentrated energy sources, such as carbohydrate-electrolyte drinks or energy gels. If you are using these drinks, you should also increase your water consumption. It is extremely important to test these drinks out during your training, so that you know how your body reacts to them.
Participants will receive snacks, dinner or late-night dinner during the walk, depending on which route they have chosen. You can check which meals you are entitled to in our Registration table. Vegetarian options will also be made available.
When choosing additional food for the walk, which you will definitely need if you want to have enough energy to complete the walk, you should keep in mind that you will have to carry it with you along the whole route.
If you tend to have a bigger appetite, we recommend having some additional high-calorie, slowly absorbed food with you (flitch, sausage or smoked meat, bread, cheese, vegetables) – it will release its energy gradually over the course of a few hours. Participants walking 50 km should consume about 2000 calories, while those walking 100 km should ingest roughly 4000 calories. The additional food that you take with you and consume over the course of the walk should be included in the amount.
Naturally, calorific food should be eaten moderately, as it takes a great deal of energy to digest fatty meals. We recommend concentrating on complex carbohydrates (grain porridge, pasta, etc.). It is also worth noting that you should limit your consumption of products that do not go well together. Poor digestion can become a big obstacle in a long journey.
We recommend taking some energy bars, chocolate, glucose tablets and fruit with you – these types of food are easy to carry and can be consumed while on the move. You need food that is energy-dense and easy to digest.
A participant walking 50 kilometres should have:
- a couple of bananas or other pieces of fruit;
- a couple of chocolate or energy bars;
- a small bag of dried fruit, berries or nuts;
- sweet drops or glucose.