Dehydration is the condition of having insufficient fluid in your body tissues. It is a serious risk in such a long and strenuous event and can lead to impaired performance, vomiting, and in very extreme cases, muscle failure potentially resulting in death.

Symptoms:

• Tiredness.
• Irritability.
• Tight/heavy feeling muscles.
• Headache.
• Dry mouth and lips.

Note - Symptoms of dehydration are only apparent when you are already dehydrated. Symptoms are very similar to those of hyponatremia.

Prevention:

• Drink isotonic drinks instead of, or in addition to, water. Participants should try isotonic drink during training and ensure they can drink it comfortably.
• Monitor your urine and make sure you are urinating at regular intervals and that the urine is light yellow to clear. If you are not urinating or your urine is dark in colour, you may be dehydrated.

If you experience symptoms of dehydration, immediately check with medical staff at the nearest checkpoint. DO NOT PROCEED and DO NOT simply continue drinking water.