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
We provide a variety of food and nutrition options at our aid stations — from sweet to salty, you’ll find plenty to choose from.
However, you’re required to carry a minimum of 600 kcal of your own nutrition during the race. Aid stations are widely spaced, and conditions on the pans can make fueling unpredictable.
As a guide, runners in the 50 km event are encouraged to carry 600–900 kcal, while 100 km runners should plan for 1,000–1,500 kcal between aid stations.
lease note that energy gels are not provided at checkpoints, so bring your own tried-and-tested products. Relying solely on station supplies could leave you short if conditions slow you down or if certain foods don’t suit you.
Having your own fuel ensures you can refuel reliably and stay ahead of fatigue in the pans’ demanding environment.