Refreshment Stations

Thirty-three well equipped refreshment stations along the route will ensure that every runners needs are adequately catered for.

A special station will be located at the start and the first station is at 3 km where only water and Coke will be available. The subsequent refreshment stations are approximately 2 km apart to the halfway mark and 1km thereafter.

Drinking Water

Drinking water and Powerade will be provided throughout the race in 100 ml plastic sachets (Booster Bags), while Coca-Cola will be served in plastic bottles. In addition, potatoes, bananas, Bar-one chocolates, Polar Ice Cream and other 'morale lifters' will be available at some stations.

Before the 28 km mark, each station will follow the standard sequence of Coke, water and Powerade. Where possible, the stations will be manned from both sides of the road but in any event the stations will be well spread out to ensure that everyone is catered for. From half way (28 km) the refreshment stations will be more frequent (± 1km apart).

The ASA standard for refreshment stations is every 3km. However, at Two Oceans, instead of having 1 refreshment station, we have 3 refreshment stations spread over 3km. Every other station will offer water only in 100ml plastic sachets, alternating with those offering Coke and Powerade only. Therefore you will be served with either water or Coke/Powerade every 2km.

Medical Advice

Medical advice is that runners should drink approximately 100 ml of fluid (one sachet) every 15 minutes. It may thus not be necessary to drink at every station, as the dangers of over-hydration can be as severe as those of dehydration. Runners should modify their fluid intake to suit weather conditions on the day and should not experiment with new drinks on race day.

The Organisers thank the over 2000 volunteers who man the refreshment stations.

We appeal to you to keep our Fairest Cape clean. Don't throw bottles and sachets down any inaccessible places, rather use the collection boxes provided along the entire route.

In the interest of conservation all the plastic used on the route will be collected and recycled, as will the cans and bottles used on the grounds.

Many volunteers spend many hours cleaning the route after the race and your co-operation is requested to keep the Cape in shape!