As long as it's neat and tidy and above the collar it can be worn down, if it's longer than collar length it should be tied back - it used to always have to be put in a bun, now it can be worn in a neat plat.
How often (or not) you wash your hair is entirely up to you. During exercises (ie bit like camping) then there's not showers in a forest but you could take dry shampoo if you wanted to!
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