When not to go on a hike

There is no doubt that hiking is good for the body, but sometimes it is not advisable to go hiking despite the health benefits.

One should not go hiking when:

1. Ill- When ill it is advised that you rest the body and do not put the body under any form of stress. Hiking will take away the much needed energy when you are ill. This is even more applicable for intense and difficult hikes.

2. Pregnant- If you are pregnant a little walk may be good but not hiking. It is actually dangerous to go hiking while pregnant because you can slip, fall or even more dramatic, go into labour with no experienced personnel around to deliver your baby.

3. Raining heavily- It is not advised that you go hiking in heavy rains, especially if the hike is at a waterfall where there are ravines, rivers and gorges. Many people have died after ending up in difficulties, either from slipping or falling into the water which can be very powerful.

What to do if you become lost at a hike

Most of the cases where people become lost was a result of them going off the trails. It is therefore crucial that you stay on the trails and notify the tour guide when you desire to go off track.

The Number One tool needed for survival when you are lost or injured in the wilds is a Positive Mental Attitude. You should continually tell yourself that you have to get home. When you panic or lose hope, the situation becomes fatal.
The Number One thing you should have done before you got lost is something you should have done before ever stepping on the trail. Leave Your Hiking Plan and expected return time with someone, they can report you missing if you do not check in with them at your return time. If you also left this information with a ranger at the trailhead, they'll know quickly when you are not back.

   

STOP - As soon as you realize you may be lost, stop, stay calm, stay put. There is nothing you can do about whatever got you to this point - all you can do now is solve the problem of getting out of the situation. The further you walk, the longer it will take rescuers to find you. If you don't know where you are, walking further has at least a 75% chance of being the wrong direction. If you are not safe where you are, then move to someplace safe and stop there.
Sit down, take a drink of water, eat a handful of trail mix, and relax while you think things over.

THINK - Go over in your mind how you got to where you are. What landmarks should you be able to see? Were you heading North or West?
Do not move at all until you have a specific reason to take a step. Walking around while thinking is not good, sit on a rock or log while you observe your surroundings.

OBSERVE - Get out your compass and determine the directions from where you are currently sitting. Using your map and the general area where you are, identify landmarks that you should be able to see. This step is often enough to get re-oriented and sure of where you need to go to get back on track.
Consider your situation. Estimate how long you have until dark. Check out the weather and determine if it looks like it will be getting better or worse. Check your water and decide how long it should last. Consider the other hikers in your party and how they are doing when you plan your next steps.

PLAN - Based on your thinking and observations, come up with some possible plans and then act on one of them. Prioritize the needs of your group and deal with them in turn.
If you are confident that you have determined the way to go and have time before dark to reach a known spot, such as the marked trail on your map, then go carefully and obviously mark your route with stacked rocks, sticks stuck in the ground, or strips of cloth from your bandanna.
If you are not very, very confident in the route, then its better to stay put.

Hiking to Mermaid Pools. Great hike in beautiful Trinidad and Tobago!!

The Mermaid Pools is made up of three pools of turquoise color that is beautiful beyond compare. Not only are the pools beautiful but they are perfect for having a good swim or simply relaxing.

Beginner's Guide

Are you new to hiking?

It is crucial that beginners satisfy certain requirements before engaging in hiking. This is necessary to ensure that the hike goes as smooth as possible without any discomfort or damages to yourself. The below list introduces some requirements that must be met before you head to the mountains.

Medical Fitness Assessment: Visit your physician to determine whether you are in good physical health to take on this type of physical activity. 

Know your abilities: It is important that you know your body and your abilities before engaging in a hike. If you are new to hiking definitely do not undertake the challenging hikes but start off easy. Remember also that gym fitness does not equate hiking fitness!

Footwear: Have a good pair of shoes that has proper grips or traction and is comfortable to wear. It is advised that you do not wear a fitted shoe but wear one that is 1/2 greater than the size you normally wear because your feet are likely to expand during hiking.

Food and Water: Walk with sufficient food and water to keep you energized during the hike. Carry at least two quarts of water or other energy drinks and enough food such as sandwiches, fruits and energy bars. Refrain from carrying too much heavy food....Just keep it light!!!

Other Items: Feel free to walk with other items that will enhance your comfort on a hike. Bring any other items you may need once it is light and portable. Some items you may want to bring on a hike include:

• Cap with visor to prevent sunburn and glare on an open trail. 
• Sunscreen. 
• Sun glasses. 
• Insect repellent spray. 
• Flash light with batteries. 
• Matches or lighter, kept in a dry bag. 
• First Aid kit. 
• Extra t-shirt, pants and socks stored in a dry bag. 
• Whistle. 
• Toilet Paper.
• If you are on medication walk with it and let a hike leader know .e.g. Asthma Inhaler. 

Contact Trinihikers at 1-868-469-077933 if you have any other beginner concerns and someone will gladly assist.

Hiking Nutrition

Long hikes are a great way to experience the outdoors, but they can also involve a lot of physical exertion, which can quickly deplete your energy.

When hiking, it’s important to keep your "gas tank" full before, during and after an outing that lasts more than two hours.


What to Eat before Hiking

Before going on a hike, fuel up with food. Start with a healthy, filling breakfast – or lunch, if you are hiking in the afternoon. Enjoy fruit or vegetables, whole grains and quality protein, such as peanut butter, lean meat, fresh nuts or eggs. Drink water with your meal (you can easily dehydrate while hiking, especially when hiking at higher altitudes). 


What to Eat during Your Hike

During your hike, plan to snack about every two hours. Carry compact, lighter foods so you aren’t burdened with extra weight in your pack.Convenient snacks include small boxes of raisins, dried fruit, some fresh nuts (but not too many – high-fat foods don’t provide quick energy), seeds, vegetables like celery and carrots, or fresh fruit such as small apples and pears. Crackers, granola or spoon-sized Shredded Wheat are other ideas.

Avoid packing plastic containers of meal items such as pasta dishes as these can be high in fat (which won’t supply quick energy), plus the container 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 compact, nutrient-dense, high-carb foods for instant energy – and don’t forget water bottles. Take frequent, small sips as you hike; about half a cup (125 mL) every 20 minutes.


What to Eat after Your Hike

After your hike: It’s wise to refuel within one hour of a hefty hike. Leave a cooler in your car packed with sandwiches, fresh fruit or veggies and nuts, and drink at least two more cups (500 mL) of water.