First 30-60 Minutes after Finish

• Keep walking briefly. Do not drop straight into lying down.
• If you're feeling cold, get warm with the emergency blanket and windbreaker. Tell the crew if you are dizzy, shivering or confused.
• Start sipping fluid, then eat carbohydrate with some protein and salt within about an hour.
• Replace about 150% of the fluid you lost, and use food and drinks to replace the sodium. If you cannot weigh yourself, drink to thirst with sodium-containing food.

First 24 hours

• Sleep well to allow your body to recover from the event.
• Avoid ibuprofen and other anti-inflammatory drugs until you are urinating normally, and see the medic if you experience any unusual symptoms.
• Check your feet for blisters and lost nails.
• Eat to appetite, with protein around 1.5 g/kg/day spread through the day. Carbohydrate stays in the 5–8 g/kg/day training range.

First Week

• Gradually return to normal training, listening to your body and avoiding overexercise.
• Continue to monitor your feet and any other areas that may have been stressed during the event.
• Watch for illness, since immunity often dips after a long effort.
• Stay hydrated and continue to replace electrolytes as needed.