Are you planning to go on a hike soon? Hiking is a great way to get exercise, enjoy nature, and have an adventure, but it’s important to be prepared and stay safe. Whether you’re a seasoned hiker or a beginner, there are always hiking safety tips to keep in mind.
Before we dive into the safety tips, let’s first understand what hiking is. Hiking is a form of outdoor activity that involves walking on trails or paths in natural environments, such as mountains, forests, or deserts.
Hiking can range from easy, leisurely walks to challenging, multi-day treks. It’s important to choose a hike that matches your fitness level and experience, so you don’t overestimate your abilities.
What is Hiking
Hiking is a popular outdoor activity that involves walking on trails or paths in natural environments such as forests, mountains, and national parks. It is a great way to get exercise, enjoy nature, and escape from the stresses of everyday life. Hiking can be done alone or with a group, and it can range from short, easy walks to long, challenging treks.
Hiking is often associated with adventure and exploration. It allows you to discover new places and experience the beauty of nature. Hiking trails can take you to scenic viewpoints, waterfalls, and other natural wonders. National parks are popular destinations for hiking because they offer a wide range of trails with varying levels of difficulty and stunning scenery.
Before you go hiking, it is important to understand the basics of hiking safety. Knowing how to prepare for your hike, what to bring, and how to navigate the trails can help you avoid accidents and enjoy your adventure to the fullest. In the following sections, we will cover some essential hiking safety tips that every hiker should know.
Physical Assessment & Conditioning
Almost anyone can hike, but any hike will require the use of a body’s muscles to varying degrees. People who consider themselves in good physical shape still need to prepare for the kind of exercise they will be doing on the trail. Each path has its own quirks, such as:
- walking through deep dry material, like sand
- trails with a steep incline or decline
- climbing up or over rocks
- packed dirt or rocks that can get slippery
- icy trails that could lead to injury
If people want to start hiking, one of the best ways to get used to it is to take short, fairly flat hikes within easy driving distance. Hikers who have no joint problems and perform aerobic exercise on a regular basis may be able to use this practice to condition the right muscle groups and determine their weak spots.
Exercises to Prepare for Hiking
Hikers can address the common problems they could face while hiking by focusing on increasing the strength of specific muscle groups, while minimizing joint stress and injury. Walking up and down steep hills is hard on hips, knees, and ankles. Squats help to strengthen muscles around the joints, as well as improving flexibility and balance. People can target weak areas with exercises like calf raises, wall sits and hip stretches.
The stronger the muscles used for hiking, the less stress on nearby joints. People should engage in a regular routine of walking, jogging, or biking that increases in duration and intensity. Climbing stairs can help to get people used to upward and downward action, but practice going up and down steep hills is often more effective conditioning for this activity. Additional exercises to build and tone the quadriceps, calves, back, and shoulders will provide necessary support for equipment. As people get closer to the hike, they may choose to add their backpack to their exercise routine.
Hike Preparation
The degree to which people need to prepare depends on their experience and the complication of the hike. Planning for the unexpected helps to keep an emergency from turning into a tragedy. Hikers with little experience in the local outdoors should try to stick to trails that are well-marked, easy to find, and relatively short in length. Before anyone tries a new route, they should inspect the trail and see if they can read reviews of hikes people took in similar weather. Researching local weather patterns and the climate expected in the area (especially if it significantly climbs or drops in elevation) will help people choose a good time to go. Close to the anticipated hiking start date, they can look at weather forecasts and prepare for all temperatures and other concerns during the hike.
Anyone who goes on a hike could possibly get injured or lost, even when they go in a small group. Setting a predictable and well-considered schedule will make it easier for others to follow the trail. A good plan includes an estimated start and end time, time for breaks and meals, and alternatives in case of delays or detours. People who intend to hike alone should make sure that someone knows where they are, with the following information:
- day and time of the planned hike
- name and location of the trail
- names and contact information for close friends and/or family members
These details should be left at home and in the car, so that people can provide help if necessary.
Communication
People are so accustomed to using their smartphones for everything from GPS positioning to flashlights that it might be a bit of an adjustment to not have that technology at hand. Although many trails offer steady and quick access to mobile technology (in the form of cellular and data) through satellite, hikers should not rely on it as a guarantee of communication wherever they go. The best advice for people going out of reach of general communication methods to minimize the need to ask for help, by packing appropriately and knowing what to do in case of emergency.
Sometimes, hikers have no choice but to call for assistance. Many GPS devices can offer offline location guidance, which is a boon for people hiking off the trail or those who get lost. These tools may also feature the ability to communicate with someone who works in local emergency rescue, although that service is often subscription-based. Knowing how to identify a hiker’s location and relay useful information to first responders is also crucial. Two-way radios make it easy for separate parties to talk to each other, although proximity may be important in this capacity. Simple tools like a loud whistle or bright flashlight can also alert people to a person’s location.
Clothing
There are a few concepts hikers need to keep in mind before they start packing and dressing for the hike. Of course, backpacking the Appalachian Trail in the middle of cold winter will not be the same as a leisurely local hike on a beautiful summer’s day. Hikers should aim to:
- pack layers that are easy to put on and take off
- dress for the weather of the season, not just the day
- wear clothes that are comfortable and easy to adjust as needed
- prepare for the possibility that it may get colder or hotter
When people think about the most important clothing item they can choose, shoes usually rank at the top of the list. Good shoes for hiking or backpacking may not have to be very expensive or particularly rugged. The best footwear will offer protection from the elements, adequate traction on dry and wet surfaces, and the ability to keep out rocks and dirt. Certain types of hiking boots need to be broken in, especially if they are made of a stiff material like leather. Hikers are better off to do this for at least a week or two before a long or difficult hike. Packing an extra set of shoelaces provides an added layer of preparedness, just in case.
