Nutrition and Water

The Lifeline of the Salt Pans Ultra: Staying Hydrated

Water is absolutely essential for the Salt Pans Ultra Marathon due to the extreme environment of the Makgadikgadi Salt Pans. The dry, reflective surface and high temperatures increase the risk of dehydration, making proper hydration critical for both safety and performance. Runners lose fluids quickly through sweat and need to replenish regularly to avoid cramps, fatigue, and heat-related illnesses.

Read Carefully - Very important!

Water and Cooling

Managing water and cooling your body will be one of your biggest challenges during the Salt Pans Ultra. With distances between aid stations ranging from 15 to 18 kilometers, you’ll need to plan your hydration carefully and use cooling strategies to withstand the harsh conditions.

To keep you safe we require that you will be able to carry a minimum of 3l of water in your backpack or hydration pack. 

For the 100K Runner we recommend an ability to carry 4L of water as checkpoint Echo to Foxtrot is an 18KM leg. There will be 4L of water available for 100KM runner at checkpoint Echo.

We provide a minimum of 3l of water per runner on all our other aid stations.

Our aid stations will supply water, hydration drinks, Coke and nutrition to keep you fuelled during the race.

However, be prepared for the challenges of the salt pans environment. Water will warm up quickly, and we cannot guarantee cold hydration throughout the race. Your water will get warm. Expect it and plan accordingly.

 

Frequent water intake not only helps maintain energy levels but also supports temperature regulation and muscle function over the long distances covered during the race.

Carrying enough water can make the difference between finishing strong and facing serious challenges.

Food and Nutrition

Nutrition plays a crucial role in supporting your energy levels and endurance during the Salt Pans Ultra, especially over long distances like the 100km.

While water management is the bigger challenge in this extreme environment, paying attention to your nutrition can help avoid common pitfalls like stomach issues.

 

We provide different food and nutrition products at our aid stations. From sweet to salty, you will find lot’s of food there.

You’re required to carry at least 400 kcal of food with you during the race. This is essential because aid stations are spaced far apart, and relying solely on station supplies could leave you in a tough spot if nothing suits your needs. Having your own tried-and-tested products ensures you’re prepared to refuel when necessary.

No Tears in the Salt Pans

Read the article from Carla Farina. 

She’s a Hoka ONE ONE runner, our Salt Pans Ultra Race Ambassador and also writes a monthly column in the South African running magazine “Trail MisAdventures”.

You can read the article here:

Racecheck Gold Award 2024 for Salt Pans Ultra Marathon

We’re incredibly proud to announce that the Salt Pans Ultra 2024 has again been awarded the Racecheck Gold Award, with an impressive 4.93-star average rating from over 50 reviews! This milestone brings us closer to earning a spot among the Top Rated Races on Racecheck, a platform dedicated to helping athletes find, review, and choose the best endurance events worldwide.

Ranked 13th out of 1,750 off-road running races in 2024 we are high in the Top 1% of races.

Racecheck connects a global community of runners, cyclists, and triathletes, allowing them to share race experiences and recognize events that truly stand out. Achieving this award reflects the passion and commitment of everyone involved—from participants to volunteers, to our dedicated team behind the scenes.

Thank you to each and every one of you who voted and helped make this possible. We look forward to creating even more memorable moments together at future events!

Jodie Russell's Remarkable Victory at the 2024 Salt Pans Ultra 50km

In a stunning display of endurance and speed, Jodie Russell claimed first place in the 2024 Salt Pans Ultra 50km, finishing with an impressive time of 5 hours and 35 minutes—just 3 minutes shy of the course’s fastest record. Known for its demanding terrain across Botswana’s vast salt flats, the Salt Pans Ultra is a true test for any ultra-runner, and Russell rose to the challenge with grit and determination.

Russell’s near-record time is a testament to her relentless training and racing prowess, as she maneuvered through the rugged landscape with an impressive pace and strategic precision. The Salt Pans’ harsh environment, with its expansive, barren flats and ever-changing weather conditions, tested every runner, but Russell stayed focused, drawing strength from the raw beauty and challenge of the terrain.

After the race, Russell shared her excitement about her win and the unforgettable experience. “Running on the salt pans is unlike anything else—it’s challenging, yet incredibly rewarding,” she said. “It was just me and the elements out there, and that pushed me to dig deeper.”

Congratulations to Jodie Russell on her outstanding performance in the Salt Pans Ultra 50km! Her remarkable achievement brings her within reach of the course’s fastest time, setting the stage for future challenges and inspiring the ultra-running community.

Tylor Rocha Shatters Record to Win 2024 Salt Pans Ultra 100km

Tylor Rocha shattered the Salt Pans Ultra 100km record with an impressive 11:37 finish in 2024. The grueling course, softened by the absence of mud this year, allowed Rocha to push limits and set a new benchmark. Battling winds and the vast salt flats, the ultra runner effort’s are all the more impressive as he is new to the sport.

In his post-race interview, Rocha expressed gratitude for the support from fans, fellow runners, and his team. He also credited the unique beauty and challenging terrain of the Salt Pans for pushing him to reach new levels in his performance. “There’s something about the salt pans that pulls you in,” he shared. “It’s humbling, but it’s also inspiring. It makes you give everything.”
Congratulations to Tylor Rocha on this incredible achievement! His record-breaking time is sure to be celebrated by the ultra-running community and will serve as a high benchmark for future competitors aiming to tackle the Salt Pans Ultra.