Key Skill: Stay Cool
Don’t try a mega-trip like this one until you’ve notched a 25-miler—feeling strong—in the weeks prior. On game day, here’s how to stay hydrated and energized:
» Drink every 15 minutes. Carry a three-liter bladder, and refill at all sources. Eat about 200 calories (for women) to 250 calories (for men) per hour; bring 4,000 calories total, with a mix of sweet and salty—the latter important for replenishing sodium.
» Wear a wide-brimmed hat and light-colored clothing that covers most skin. Use SPF 30 sunscreen (see page 49).
» Start at first light. If you feel signs of heat exhaustion—nausea, clamminess, dizziness, lethargy—rest in the shade, drink, eat, and consider turning back.