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Last Updated on August 23, 2024 by Paul Clayton
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8 Life-Saving Tips to Follow Before and During Every Hike
The idea of hiking is incredible—the beautiful outdoors, fresh air, stunning views, and a new adventure. Immersing yourself outdoors is thrilling for many survivalists, but it comes with some risks. Regardless of your experience or where you are headed, unexpected circumstances might occur while you are out there.
Key Takeaways
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- Cardiovascular Fitness: Regular aerobic exercise is essential to prepare for the physical demands of hiking.
- Proper Footwear: Invest in well-fitting hiking boots and moisture-wicking socks to prevent injuries and discomfort.
- Hydration: Carry sufficient water or a purification system to ensure safe drinking water.
- First Aid Kit: Pack a comprehensive kit for common hiking injuries.
- Itinerary Sharing: Share your hiking plans with someone outside your group for safety.
- Pace Yourself: Hiking is not a race; conserve energy and stay with your group.
- Engage Your Whole Body: Utilize your entire body, not just your legs, to navigate the terrain effectively.
- Mental Preparation: Maintain a positive mindset and visualize success to combat fear and self-doubt.
There are several ways of reducing the chances of encountering unfortunate events during a hiking trip. The more prepared you are for the journey, the higher your chances of having a great time and staying safe.
1. Work On Your Cardiovascular Fitness
Fitness experts advise the average person to do at least 150 minutes of cardiovascular exercise weekly. When planning a hiking activity, consider following this recommendation and adding some extra time. The best aerobic activities for hikers are cycling, jogging, swimming, and brisk walking.
You can exercise from home even if you cannot go to the gym. The aim is to get your heart pumping. So, look into squats, hops, jumping jacks, leg raises, and plank jacks. If you are going to a high-altitude area, include high-intensity training to prepare your body for the bursts of strength you require to climb slopes.
When planning a hike, your cardiovascular fitness is an important factor to consider. The proper conditioning will make the hike more enjoyable, help prevent fatigue, and reduce the risk of injury. Here’s how you can plan your hike and prepare your cardiovascular system:
- Understand the Hike: Start by getting a thorough understanding of the hike. What’s the distance? How much elevation gain is there? What’s the trail condition? The more challenging the hike, the better cardiovascular shape you need to be in. You’ll also want to consider the altitude, as high altitudes can put more strain on your cardiovascular system.
- Begin a Cardio Training Program: Aerobic activities such as walking, running, or cycling are good starting points for building cardiovascular endurance. If you’re new to exercise, start with shorter, easier workouts and gradually increase the duration and intensity. Aim for at least 150 minutes of moderate aerobic or 75 minutes of vigorous activity per week.
- Incorporate Interval Training: High-intensity interval Training (HIIT) can increase cardiovascular fitness. HIIT involves alternating between intense effort periods and lighter activity or rest. This type of training can increase stamina and help you handle the varying intensities of a hike, from uphill climbs to easier flat sections.
- Include Specific Hike Training: Hiking is the best way to train for a hike. Start with short, easy trails and gradually take longer and steeper hikes. This will condition your cardiovascular system to the specific demands of hiking and help you get used to pacing yourself, navigating different terrain, and carrying a pack.
- Rest and Recovery: Proper rest is crucial to let your body recover and adapt to the increased physical demands. Be sure to schedule in rest days during your training and listen to your body. If you feel overly tired, take an extra rest day.
- Nutrition and Hydration: A balanced diet and adequate hydration play important roles in cardiovascular health and endurance. Try to eat a variety of nutritious foods, stay well-hydrated, and avoid things that can harm your cardiovascular system, like smoking or excessive alcohol.
2. Buy the Right Hiking Boots and Socks
Properly fitting hiking socks and boots with sufficient cushioning will help avoid issues like rolling your ankle. Please never forget these items because you need enough support while walking. You won’t experience painful blisters or major hiking hindrances when you purchase the right gear.
If you don’t know what to buy, talk to an outdoor supplies store expert, who will offer guidance. When you get home, try walking around the house with the boots to test their comfort level. Avoid cotton socks because they keep moisture from sweaty feet, which results in blisters.
Instead, choose hiking socks made of materials like synthetic or wool to ease friction and wick away moisture.
3. Carry Enough Water or a Water Purification System
Hiking experts recommend that adults should drink at least half a liter per hour when they are active outdoors. You might need more if the sun is hotter or on a steep trail. Although you can carry all the water you need while on a short hike, it’s impossible if you go for an extended period.
You can save your weight by using a purification system. Ask the park rangers or check your map for natural water resources on the trail. If there are, carry some disinfection and purification materials to refill your bottle. Otherwise, don’t drink unpurified water on a hike, even if it looks crystalline.
4. Pack a First Aid Kit
Buy or customize a first aid kit for the trip. The package should contain an antiseptic, bandage, painkillers, and an adhesive wrap. The items will help you manage common hiking injuries such as ankle rolls, bug bites, and scrapes.
You can buy a first aid kit from a drugstore or an online shop. If you want to Do It Yourself, everything you need to know about assembling one is on the Red Cross website. You might also add some items to the kit depending on your health status.
Pack your medical history so the paramedic knows what to do in an emergency.
5. Draw Up an Itinerary and Share It with Someone outside Your Group
Create an itinerary and send it to someone who is not going on the hike. Make sure that all your group members agree on the plan. Include the starting point, destination, trail, and expected finishing time.
Remember that predicting how long you will take on unfamiliar terrain is not easy when calculating the timeline. You should start the trip early, stick to the time frame, and avoid being over-ambitious. If you are hiking in a park, leave a copy of the itinerary at the park office.
6. Appreciate That Hiking Is Not a Race
During a hiking trip, slow is better than fast. Many beginners start the hike rapidly, only to get tired halfway through the trail. Conserve your energy, especially if you are going for a long walk.
You don’t know what situation will arise when you require the power. It is all a matter of safety, so complete with some juice in the tank. If you are part of a group, stay with your friends. If you plan on splitting at some point, keep your agreed timelines.
Otherwise, engaging in activities besides what you decided is a sure-fire way of getting stranded.
7. Use Your Whole Body
After a hiking trip, many people credit their legs for taking them through the trail. That explains why some accidents occur; most people don’t engage all their body parts during a hike. You have your entire body to thank because it made the trip successful.
Whenever you need to call on your arms, hands, or behinds to scoot around the slopes, don’t hesitate to do so. Balance is vital; your legs can get exhausted, especially during a challenging hike.
Hiking isn’t just about putting one foot before the other – it’s a full-body activity. Here’s how you can use different parts of your body while hiking:
- Legs and Feet: These are the primary muscles used in hiking. They include your glutes, quads, hamstrings, and calves. Your feet, ankles, and knees absorb the impact of each step.
- Core: Your core helps you maintain your balance on uneven terrain, supports your back under the weight of your backpack, and transfers power from your lower body to your upper body. Keep your core engaged, especially on uneven or steep terrain.
- Arms and Shoulders: When you use hiking poles, your arms and shoulders also work out. They help maintain your balance, especially when you’re going downhill. Moreover, pumping your arms can help you maintain a good pace.
- Back: Your back muscles, specifically your lower back, also play a crucial role in hiking. They help you stay upright and balance the load of your backpack. Ensure your backpack fits well and distribute the weight evenly to avoid back pain.
- Hands: Use your hands for balance, especially when climbing over obstacles or traversing steep, rocky terrain. You can also use them to push off your knees for an extra boost uphill.
- Neck and Head: Look ahead and around, not just down at your feet. This can help you plan your path, avoid obstacles, and enjoy the view! To avoid neck strain, regularly change the position of your head.
- Eyes: Your eyes are essential for scouting the path ahead, spotting potential hazards, and seeing beautiful scenery.
- Lungs: Proper breathing is essential for long, strenuous hikes. Practice deep, rhythmic breathing, filling your lungs and exhaling fully to maximize oxygen intake.
Remember, hiking is not just about reaching your destination but also about enjoying the journey. Listen to your body, take breaks as needed, stay hydrated, and fuel your body with nutritious food.
8. Mental Preparation Is Crucial Too
Fear is a big enemy, whether you are trying a new venture or an old one. You can combat it by ensuring you are physically prepared for the task. Ensure you keep positive thoughts to engage your physique for the hike.
Focus on the benefits you will gain after completing the adventure. Most importantly, visualize success by picturing yourself at the trial’s end. There could be a little self-doubt because that happens to everyone, even the most prepared.
You can handle it by knowing why you are on an adventure trip.
This video has been included to clarify the topic. Credit goes to livehardxlovehard
Conclusion
Adhering to life-saving tips before and during every hike can greatly enhance your safety and overall hiking experience. It is essential to meticulously plan your trip, understand your physical limitations, check the weather, and choose the right gear, including comfortable footwear, layered clothing, and a well-stocked first aid kit. During the hike, always stay on marked trails, consume plenty of water, and be alert to your surroundings, precise signs of wildlife, and changes in weather conditions.
Furthermore, the importance of informing a trusted individual about your hiking plans cannot be overstressed. This simple act could be lifesaving in an emergency.
Remember that hiking is not only about reaching the destination; it’s about enjoying the journey and connecting with nature while respecting its forces. Be prepared, stay safe, and relish the adventure.
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