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As I was hiking on Memorial Day with my wife, one of our daughters and one of her dogs, I kept thinking about this week’s topic…and then it hit me— healthy hiking! The arrival of warmer weather allows many of us to venture outdoors and explore the beautiful trails in our area.
Hiking is a fantastic way to enjoy nature, get some exercise, and recharge our spirits. It’s also a great way for us backcountry hunters to prepare for this year’s season instead of waiting until the last minute. Here are some essential healthy hiking tips covering everything from clothing and food to safety measures.
Dress for Success
The right clothing can make a significant difference in your hiking experience. Start with moisture-wicking base layers to keep sweat away from your skin. This helps in regulating your body temperature and prevents chafing. Layering is key so bring a lightweight fleece or jacket for cooler mornings and evenings, and a waterproof shell in case of unexpected rain. Avoid cotton as it retains moisture and can leave you feeling damp and cold. Instead, opt for synthetic fabrics or merino wool.
A Step Right in the Right Direction
Choosing the right shoes is crucial for a comfortable and safe hike. Invest in a good pair of hiking boots or shoes that provide ample support, cushioning, and traction.
Make sure they are well-fitted to avoid blisters and other foot injuries.
Break them in before embarking on longer hikes to ensure they are comfortable. Pair your shoes with moisture-wicking socks to keep your feet dry and blister-free.
Backpacks
A well-fitted backpack can make your hike much more enjoyable. Look for a pack with adjustable straps and a padded hip belt to distribute weight evenly across your body. Pack essentials such as a first-aid kit, map and compass or GPS, multi-tool, headlamp, sunscreen, and insect repellent. Don’t forget extra layers of clothing, a rain cover, and a trash bag to pack out all waste. I always seem to bring everything but the kitchen sink, but on shorter day hikes (ten miles or less) it’s not a problem and helps me prepare for hunting and overnight trips when carrying much more weight.
Food and Hydration
Proper nutrition and hydration are vital for maintaining energy levels during your hike. Pack a variety of high-energy snacks such as nuts, dried fruit, energy bars, and jerky. For longer hikes, consider bringing more substantial food like sandwiches or wraps. Stay hydrated by carrying at least two liters of water, and bring a water filter or purification tablets if you plan to refill from natural sources.
Remember to drink often and before you feel thirsty to prevent dehydration.
Trekking Poles
Trekking poles can be a great asset on the trail, and I never go hiking without mine unless it’s very flat.
They provide extra stability, particularly on uneven or steep terrain, and help reduce the impact on your knees and joints. Adjustable poles are ideal as they can be shortened or lengthened depending on the terrain.
Safety
Safety should always be a top priority when hiking.
Before heading out, check the weather forecast and trail conditions. Inform someone about your hiking plans, including your expected return time. Carry a fully charged phone and a portable charger, but do not rely solely on your phone for navigation or emergency communication. A map and compass or GPS device are essential backups.
Leave No Trace (My Pet Peeve)
As hikers, we have a responsibility to protect the natural environment.
Follow the Leave No Trace principles: pack out all trash, stay on marked trails, respect wildlife, and be mindful of other hikers.
By minimizing our impact, we help preserve these beautiful spaces for future generations to enjoy.
Conclusion
Hiking is a wonderful way to connect with nature and improve your physical and mental well-being. By dressing appropriately, wearing the right shoes, packing smart, fueling your body, using trekking poles, prioritizing safety, and respecting the environment, you can ensure a safe and enjoyable hiking experience. So lace up your boots, grab your backpack, and hit the trails – and who knows, maybe our paths will cross!
MICHAEL MARTIN JR. IS A WORLD RECORD HOLDING POWERLIFTER AND AUTHOR OF “REAL QUESTIONS UNREAL RESULTS: Rants, Insights, and Lessons Learned from an Overeducated Underachiever, Chronic Procrastinator, Retired Military Veteran, Cowboy, and World Champion Powerlifter.”
