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.