Health Information

Six Steps to Safe Hiking

Back to Previous Page
IMAGE With its crisp alpine air, rugged terrain, and unique physical challenges, the great outdoors offers an excellent venue for athletes. Whatever your level of fitness, a hike in the woods may be just the change of pace you need. To fully enjoy day hiking, follow these simple steps.

Step 1: Choose an Appropriate Hike

Make sure you hike trails that suit your physical ability, not just for you but for others who are hiking with you. Take the time to research where you are going and the condition of your hiking party. Use detailed descriptions of trails, including distance, altitude, difficulty, and estimated time to complete the hike. Trail guides are among the best resources for hiking information.
Choosing the right trip is only a small part of what you will need when you hit the trail.

Step 2: Fill Your Pack

You will definitely want to carry a daypack—a lightweight backpack—filled with these essentials:
  • Water—Drink plenty of water. The amount of water you need for a longer hike can get heavy. You may want to get water from streams along the way. Do no assume that all water from streams is safe. Use a water filter or purifying tablets if you use stream water.
  • Food—Choose high-energy goodies that will not disintegrate on the trail: energy bars, granola, bagels, pita bread, candy bars, oranges, apples, and raisins.
  • Extra clothing—Weather in the mountains is very unpredictable. Be ready for anything—cold, heat, wind, rain, or snow.
  • First aid kit—In a waterproof container, stash some antibiotic ointment, band aids, moleskin, and an ace bandage.
  • Flashlight, waterproof matches—In case sunset sneaks up on you, you will be prepared.
  • Sunscreen—The thinner air at high elevations offers less protection from the sun's rays, so wear sunscreen year round.
  • Raingear—Hikers in the west can expect a daily afternoon thundershower in the summer, but all hikers should be prepared.
Cell phones can be great for navigation, but they do not always receive a signal in mountainous areas. Make sure you take along a trail guide, compass, and map. Learn how to use them before heading out. Many outdoor stores offer short courses on using maps and compasses.

Step 3: Dress Appropriately

Like with any sport, the proper equipment is essential. First and foremost, make sure your hiking shoes and boots fit properly and are comfortable. The footwear should match the kind of hiking that you plan on doing. Boots however, are not the only equipment you need to when you hike. Here are some other items you will need to take along:
  • Two pairs of socks—a lightweight liner (eg, polypropylene or polyester) and a cushioning sock made out of wool
  • Warm, waterproof gloves
  • Hat
Mountain weather is generally cooler, cloudier, and windier than the climate in lowland areas, making improper dressing a serious health risk. Layering helps you stay cool when active and warm when at rest. Just add and remove clothes as needed.
  • Inner layer —Wear close-fitting long underwear made from polypropylene or silk, which should dry quickly and pull perspiration away from your skin.
  • Middle layer—This layer should be light-weight and breathable—flannel, wool, down, or fleece. You may want extra middle layers in colder climates.
  • Outside layer—To block wind and rain, try Supplex (wind-resistant) or Gore-Tex (great for rain and snow).
Avoid wearing cotton. It will hold moisture on your body and interfere with temperature regulation.

Step 4: Stay on Track

Now that you are ready to head off into the wilderness, be sure to stay on the trail. This is easy to do if you follow the blazes, which are two-inch by six-inch marks painted on trees and rocks along the trails. Once you get above the tree line, look for small piles of rocks called cairns to stay on track. And always have your trail map handy.
Whenever possible, hike with other people. Allow the slowest person in your group to set the pace, especially if kids have come along, and take frequent breaks for water, snacks, and rest.

Step 5: Stay Healthy

Hiking requires the same cardiovascular fitness that running , cycling, and other endurance sports demand, but relies on different muscle groups, which can leave you aching in unfamiliar places.

Conditioning

Regular workouts can help you stay ready for your next hike. Concentrate on your leg muscles and core during strength training. Keep in mind you will need to combine that with some cardiovascular training for endurance.

Poles

Trekking poles (or ski poles) provide extra stability on challenging terrain and take some of the strain off ankles, knees, and hips. To keep your feet comfortable, be aware of sensitive areas and treat them with moleskin before they progress into painful blisters, and break in new hiking boots before taking them on a serious trek.

Altitude Sickness

If you plan on hiking in higher elevations over 7,000 feet, remember that the higher you go, the less oxygen there is available. Headache, dizziness, and fatigue are all signs of acute mountain sickness. Prevention is your best weapon. Condition your body by taking time in advance to get used to being in a high altitude environment. During your hike, you will want to keep a steady pace and breathe in slow, regular patterns. Deep breathing helps offset the lack of oxygen.

Dehydration

Dehydration can occur as a result of strenuous activity, high altitudes, and not drinking enough water. It can give you a headache and make you feel tired, irritable, and dizzy. Make sure to drink plenty of water before, during, and after your hike.

Step 6: Be Alert for Critters

Consult your trail guide to learn which animals you may meet along your trek. Check with the local ranger to find out if there are any special rules you need to follow.

Snakes

If you plan to hike in desert areas, avoid snakes, like venomous rattlesnakes. Hiking boots which go above the ankle are advisable.

Large Mammals

In woody areas, you may encounter bears, moose, or deer. It is important to know what to do if you have an unexpected encounter in the wild:
  • Make noise and slowly back away
  • Do not feed or approach the animal
  • Do not run away

Insects

Bring along bug spray and insect repellent. And always stay on the marked trail to avoid deer ticks, which can cause lyme disease . Staying on the trail can also help you avoid poison ivy .

Happy Trails

By following these steps, you will be prepared to enjoy your time in the woods. To help preserve the woods for others, follow the rules of low-impact hiking: leave only footprints, take only memories, and kill only time.

RESOURCES

American Hiking Society http://www.americanhiking.org/

Leave No Trace Organization http://www.lnt.org/

CANADIAN RESOURCES

Canada Trails http://www.canadatrails.ca/

Hike Nova Scotia http://www.hikenovascotia.ca/

References

Extreme Outdoor Hiking Clothing - Base, Insulation, Outer Layer. ABC of Hiking website. Available at: http://www.abc-of-hiking.com/hiking-apparel/three-layer-system.asp. Accessed December 17, 2012.

Get Ready to Hike. Hiking Dude website. Available at: http://www.hikingdude.com/hiking-training.php. Updated December 18, 2012. Accessed December 18, 2012.

Hiking Safety Rules. Trails website. Available at: http://www.trails.com/list%5F53%5Fhiking-safety-rules.html. Accessed December 17, 2012.

Hiking safety tips. Georgia Department of Natural Resources website. Available at: http://gastateparks.org/Hiking-Safety . Accessed December 17, 2012.

High Altitude Hiking Safety Techniques. Sports and Recreation at Tree website. Available at: http://www.tree.com/sports-recreation/high-altitude-hiking-safety-at-high-altitudes.aspx. Accessed December 17, 2012.

Hiking: An Activity for Almost Any Age. American College of Sports Medicine website: http://www.acsm.org/docs/fit-society-page/acsmfspsummer2012.pdf. Updated Summer 2012. Accessed December 17, 2012.

Hiking Poles. Hiking Dude website. Available at: http://www.hikingdude.com/hiking-sticks.php. Updated December 18, 2012. Accessed December 18, 2012.

Lost in the Woods. New York State Department of Environmental Conservation website. Available at: http://www.dec.ny.gov/docs/legal%5Fprotection%5Fpdf/lostinwoods.pdf. Accessed December 17, 2012.

Water for Hiking. Hiking Dude website. Available at: http://www.hikingdude.com/hiking-water.php. Updated December 18, 2012. Accessed December 18, 2012.

Wild Animals: Four Hiking Safety Tips. Sports and Recreation at Tree website. Available at: http://www.tree.com/sports-recreation/high-altitude-hiking-safety-at-high-altitudes.aspx. Accessed December 17, 2012.

Revision Information

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.

Copyright © EBSCO Publishing
All rights reserved.

1-800-530-3244

Health Encyclopedia view all topics