Plan Ahead
THE DIFFERENCE BETWEEN A GREAT HIKE OR A TRIP TO THE
HOSPITAL IS UP TO YOU!
Your descent marks your entry into a world in which
planning and preparation, self-reliance, and good choices are crucial. Don't
hike alone. Know what your destination will be and how to get there. Know where
water is available. Get the weather forecast. Don't overestimate your
capabilities. Hike intelligently. You are responsible for your own safety as
well as that of everyone in your party. Stay on the trail and never shortcut
switchbacks.
Be Kind to Yourself
KNOW YOUR ABILITIES; CHOOSE AN APPROPRIATE HIKE.
You will be hiking at high elevation in hot, dry desert
conditions with a steep climb out at the end of the day. Be conservative in
planning your hike!
If you have asthma, diabetes, a heart condition, knee or
back problems, or any other health or medical issue, limit both your exertion
and your exposure to the heat. The altitude, strenuous climbing, dehydration,
and intense heat will combine to make any medical problem worse. Stay within
your training, physical limitations and abilities.
Be a Lightweight
THE LESS YOU CARRY, THE MORE ENJOYABLE THE HIKE.
Travel as light as possible. The heaviest items in your
pack should be food and water. Use hiking sticks to take stress off your legs.
Wear well-fitting and broken-in hiking boots. Bring a small lightweight
flashlight and a change of batteries and bulb. Wear sunscreen, sunglasses, and
a hat. Bring a map, compass, signal mirror or whistle, first aid kit, and water
purification tablets.
Avoid Huffing and Puffing
IF YOU CAN TALK WHILE YOU ARE WALKING, YOU ARE WALKING THE
PERFECT SPEED.
When you huff and puff your body is not getting enough
oxygen. Walking at a pace that allows you to be able to walk and talk means
that your legs and your body are getting the oxygen needed to function
efficiently.
When your body generates fewer metabolic waste products,
you enjoy your hike more and you feel better at the end. At times it may seem
like you are walking too slow, but at an aerobic pace (sometimes even
baby-sized steps when the trail is steep) your energy reserves will last
longer. You will also feel much better that night and the next day.
Take a Break
TAKE A TEN MINUTE BREAK AT LEAST ONCE EVERY HOUR.
A break of ten minutes helps remove the metabolic waste
products that build up in your legs while hiking. Take a break at least every
hour. Sit down and prop your legs up. Eat some food, drink some fluids, and
take this time to enjoy and appreciate the view. These efficient breaks can
recharge your batteries. In the long run, breaks will not slow you down.
No Food, No Fuel, No Fun
DRINK FREQUENTLY AND
EAT OFTEN.
Eat and drink more than you normally do. Eat before,
during, and after your hike. Eat before you are hungry. Drink before you are
thirsty. No matter what the temperature, you need water and energy to keep
going. For every hour hiking, you should drink ½ to 1 quart (liter) of water or
sports drink.
Keeping yourself cool and hiking takes a large amount of
energy (food). Salty snacks and water or sports drinks should be consumed on
any hike lasting longer than 30 minutes. Food is your body's primary source of
fuel and salts (electrolytes) while hiking.
Your best defense against illness and exhaustion is to eat
a healthy breakfast, a full lunch, a snack every time you take a drink, and a
rewarding full dinner at the end of the day. This is not a time to diet.
Watch Your Time
COMING BACK UP IS HARD!
Plan on taking twice as long to hike up as it took to hike
down. Allow 1/3 of your time to descend and 2/3 of your time to ascend. As a
courtesy, give uphill hikers the right of way. Bring a small, lightweight
flashlight in case you end up hiking in the dark.
Hiking is an activity that creates many rewards for those that engage in it. Though many would see hiking as simply a tiring sport, one must understand the benefits associated with hiking. Hiking is a great way for socializing as well as for maintaining your health.
