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.