Advice for Friday Evening

The 50/20 Hike is similar to a marathon. The 25-mile hike is very strenuous as well. Some athletes believe that carbohydrate loading at dinner before the event is a good strategy (such as pasta dinner, vegetables). Others believe that a balanced dinner with protein and carbohydrates is important (such as meat, rice and vegetables). Whichever you choose, don’t be excessive, eat foods that you are accustomed to eating, make healthy choices, and stay away from sweets such as cookies and candy, and stay away from sodas. Very important - GO TO BED EARLY!

Advice for Saturday Morning

Eat a moderate breakfast (don’t go hungry). Avoid excessively sweet foods, such as donuts, pancakes with syrup or candy. Too much sugar can make you dizzy, nauseous and tired! Drink healthy fluids, such as water and unsweetened juice.

Fluids

Each hiker must have a water bottle! The most critical concern for anyone involved in strenuous activity is proper hydration! Drink before you become thirsty. If you become thirsty, it means that you have not been drinking enough fluids and are becoming dehydrated. The body loses fluids through sweating, and replacement is essential. Dehydration will not only hinder your performance (you will get tired, walk slower, might get cramps), but it might lead to serious complications. Drinks that do a good job keeping you hydrated are: water, sports drinks (these are better diluted, and make sure they are not too sweet), and diluted unsweetened juices. NO SODAS! NO ALCOHOL! Caffeine is not great either.

Clothes, Socks, Sag-Wagon Bag

Dress in layers for the weather. Wear liner socks and outside socks to help prevent blisters. Do not wear new shoes (your shoes could be broken-in) and make sure you wear sturdy shoes that are flexible enough for comfortable walking. Some hikers might choose to bring two pairs, especially those going for the “50.” Bring a small duffel or bag (with your name VISIBLY written on the bag). Also put a 3’x5” card INSIDE your bag with your name and telephone number. The bag will go in the sag-wagon to meet you at each food stop. In this bag, you should have a change of socks (both liner and outside sock) and as you shed layers of clothing you can put them in this bag. If you bring a second pair of shoes, you should keep them in this bag.

Trail Rules

This is one of our largest hiking groups ever. The group will spread out as hikers settle into comfortable paces. Some trail rules:

1. DO NOT hike alone!
2. No more than two abreast
3. Stay to the right of the trail
4. Step off trail at stops
5. Do not leave hike without leaders knowing it!
6. Check in at each food stop

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4 March 2004