Nutritional Needs
The daily challenge of clocking up major miles takes a huge physical effort but catching food poisoning, a stomach bug or something even worse could have a substantial impact on the journey. So it's important for Mark to take advice and consider what he eats and drinks in the effort to consume the 6000kcal he needs each day.
As Mark is about to cross into the southern hemisphere we thought it would be a good idea to get back on the blog for some valuable advice to help avoid a giddy belly in South America.
General Food & Water Considerations in South America
by Ruth McKean
The risk of food and water borne disease, causing mild or serve diarrhoea and/or vomiting and abdominal cramps, is common and not always preventable in foreign countries, especially those that travel rough and are adventurous in their eating habits. Mark will have no choice but to be adventurous when food is scarce.
However as Mark enters South America, if he is observant to how food and fluid (water from the tap should not be drunk) is prepared and presented this may help avoid obvious causes of food poisoning or traveller's diarrhoea. The latter typically occurs during the end of the first week of arrival and is often self-limiting, lasting three to four days.
If Mark did suffer from diarrhoea/and or vomiting the most important aspect of management is to maintain adequate fluid replacement. Oral rehydration powders or tablets can be diluted into safe drinking water and may be all that is required for most cases of diarrhoea that are mild and self-limiting.
As improvement occurs bland foods, for example bread, cereals, potatoes, soup, rice, bananas, chicken, should be introduced as tolerated and avoid fat rich foods, soft drinks, fruit juice and dairy until it settles.
Consideration for safe water & food
- Avoid tap water including ice cubes in your drinks and use bottled water to clean teeth.
- Water can be purified by bringing it to a boil. Therefore hot drinks made with boiled water such as tea, & coffee is typically safe.
- Mark can carry water purification tablets although not all parasites are reliably killed.
- Salads, as foods growing close to the ground are often contaminated.
- Uncooked fruits and vegetables, unless they have been washed and peeled by yourself.
- Food that has been allowed to stand at room temperature in warm environments or that has been exposed to flies.
- Unpasteurised milk, cheese, ice cream and other dairy products
- Raw or undercooked shellfish
- Food from street traders or in villages, unless it is has been freshly prepared in front of you and is served piping hot on clean crockery, as most diarrhoea causing bugs are inactivated at temperatures above 60°C.
- As in all countries home or abroad hands should be washed after visiting the toilet, and always before preparing or eating food.
Find out more about hydration and nutrition strategies to stay fit and well on a demanding expedition in Ruth's previous blog entry, The Values Of Nutrition.
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