To diversify your exercise routine, hiking serves as an excellent option, and by following basic safety measures, you can ensure an enjoyable trip. Apart from being physically ready, it is crucial to choose a suitable trail, pack appropriate equipment, and understand emergency self-care.
Essential hiking gear you should pack
In order to prepare yourself for a hike, whether it be a brief day trip or an extended multi-day journey, it is crucial to ensure you have the appropriate hiking gear beforehand.
Before embarking on a wilderness walk, it is commonly accepted that there are ten essential items that should be packed.
- Map
- Compass
- Water
- Food (High-energy)
- Wet weather gear
- Fire starter
- First aid kit
- Knife (or leatherman/Swiss army knife)
- Flashlight
- Sunscreen/sunglasses
Depending on the trail’s length and level of danger, there are a few additional items that could be helpful to carry along with your essentials.
- Research the trail – look at online maps, blogs and reviews to know what you’re in for
- Check the weather report before you go
- A water treatment kit can help purify water if your supply runs out
- Extra socks –you will be amazed how quickly you can tear through a pair trekking. Try buying wool socks
- Mosquito/insect repellent
- High-grade tape in case your shoes fall apart (which can happen if you are traveling for long distances and aren’t wearing rugged hiking boots)
- Supportive braces for any weak knees or joints
- For longer trips, the hire or purchase of a tracking transmitter like a PLB (Personal Locator Beacon) will help emergency services rescue you in the event that you become lost.
- Shelter. In case you don’t make it back before sunset, pack a lightweight emergency bivvy so you have a place to sleep for the night.
The importance of having a good pack for a safe trip cannot be emphasized enough, as it involves balancing between equipment and mobility. You should opt for a pack that meets your needs while ensuring that you are not burdened by the weight of your backpack, allowing you to move and walk freely without causing any harm to yourself.
At home planning
Let your friends and family know where you are going
If you have a trek planned, whether it’s short or long, ensure that someone else is aware of the location you will be visiting.
Inform them of your approximate itinerary, indicating the main destinations and the intended date of your return.
If you fail to come back as planned, your friend will be alerted, indicating that assistance will be dispatched more promptly if you require it.
Stay focused on your original goal and think methodically as you proceed. Make sure not to deviate from your intended course and avoid introducing new details.
If you are able to share your trek with a friend, you will be both more relaxed and safer in case of an emergency, although it may not always be feasible.
Know your limits before you go hiking
When considering your journey, be practical. It is important to acknowledge that if you are in excellent physical condition, you are more likely to successfully complete a two-week hike compared to someone who is not fit. However, it is crucial not to exceed your realistic capabilities.
In order to prepare for longer treks, it is recommended to engage in training exercises. You can acclimatize your muscles by going on shorter walks or even opting for cycling, as it utilizes the same muscles used in hiking.
If your intention is to wear regular shoes instead of hiking boots (which are preferred by many hikers) for your walk, it is necessary to strengthen your ankles. You can achieve this by engaging in various walks on rough and uneven terrain.
Consider the conditions of your trekking destination, including the weather, terrain, geography, and topography. Will you encounter steep and slippery hills? Is there a possibility of heavy rain during a monsoon? Are there sandflies that might bite you?
Before embarking on any journey or endeavor, it is imperative to conduct thorough research in order to ascertain your destination and have a comprehensive understanding of the challenges that you may encounter along the way.
What happens if I get lost? Am I covered by insurance?
Even if you have extensive experience in trekking, there is still a possibility of becoming lost. Therefore, it is important to thoroughly read your policy wording to determine what is covered by your travel insurance.
Before traveling to a different country, it is important to consider the potential cost you may be required to pay if emergency services are needed to rescue you. The amount of money you might have to pay varies depending on the country you are visiting. Therefore, it is advisable to contact the local authorities in your destination to find out about their search and rescue protocols.
If you are not prepared for a solo hike, it is advisable to arrange your trip with a reputable hiking agency. Such agencies will have established safety measures in place. To ensure that you find the most suitable hiking agency for your requirements, make sure to read reviews. These reviews will provide information about the reliability of tour guides, the inclusions and exclusions of the trip, as well as the level of difficulty.
On the trail
When you are hiking, make sure to safeguard yourself.
- Dress in layers and always bring rain gear to prepare for changing weather. Avoid cotton clothing, which insulates poorly when wet and dries very slowly.1
- Make sure your hiking boots fit properly. To avoid blisters and sore spots, never wear a new pair of boots on a long hike. Break them in slowly by testing them on shorter hikes or walking around your neighborhood a bit first.
- Carry a compass and a topographic map of the area and know how to use both.
- Pay attention to landmarks on the trail, and check your map often, even on an obvious trail. You should also turn around occasionally to see how the trail looks when you are heading the other direction. This will make finding your way back much easier.
- Don’t get separated from your partner or group. Always keep within eyesight of your group and stop and re-group at any trail junctions.
- Carry a whistle within easy reach. Three blasts of a whistle is the universal signal for help.
- Drink often to avoid dehydration.2
- Don’t drink water from ponds or streams unless you have treated it first by boiling, filtering, or using purification tablets.
- A cooling towel can help catch sweat on hot days or during strenuous hikes.
