Hiking is an enjoyable activity and a convenient vacation exercise choice. But before you head for the trails, be sure you’re prepared for the unexpected.
Before heading out – especially if you’re alone – tell someone where you are going, your planned route and when you expect to return. Incidentally, avoid hiking alone if your hike is in a very remote area or has perilous trails (like narrow paths above steep cliffs!).
For a hike that’s less than an hour, water is the most important thing to bring with you – especially if it’s a hot day.
However, if you plan on a longer hike and in a more remote area, you’ll need to do more planning. Time your trip so you return well before dark. And check the weather forecast if you plan to be gone long. Weather can change quickly, so it’s best to be prepared. Carry a back pack with the following essential outdoor items:
- Map, compass and a fully charged cell phone;
- Flashlight;
- Waterproof matches or a lighter and a candle;
- A whistle or a mirror to signal where you are if you become lost. Three is the international distress signal: Blow your whistle (or flash your mirror in the sun) three times;
- Snacking foods and at least one litre of water per person (in higher altitudes, you will dehydrate very quickly);
- A small bag for your garbage;
- Extra clothing (wind/waterproof jacket, extra socks, and a hat);
- A small first aid kit;
- A pocket knife;
- Sunglasses, sunscreen and perhaps bug repellent;
- A compact, lightweight tarp that folds into a convenient size (for shelter/rain protection).
Long hikes will deplete your energy, so don’t overlook fueling yourself properly. Keep your “gas tank” full before, during and after a hike that lasts more than two hours.
Start with a healthy, filling breakfast – or lunch if your hike is a late afternoon one. If it’s a day-long hike, plan to snack every two hours with smaller, lighter food items, so you aren’t burdened with extra weight in your pack; a small box of raisins, dried fruit, vegetables like celery and carrots, or fresh fruit such as a small apple or pear. Crackers, or spoon-sized shredded wheat are other ideas.
Avoid packing plastic containers of prepared meal items such as rich pasta dishes. These meals can be too high in fat (which won’t supply quick energy) and the plastic just takes up more space in your pack. Also, if your hike is a long one, pre-cooked meals need refrigeration! When planning your snacks, think small, high carb (not high fat) foods for instant energy.
Don’t forget to drink water. Take frequent, small sips as you hike. After your hike, it’s wise to refuel within one hour and drink at least two more cups of water. Then, enjoy a filling, nutritious meal.
Eve Lees was a Personal Trainer and Nutrition Counsellor for 30 years. www.artnews-healthnews.com
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.