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9 Tips to Prepare For Your First Multi Day Hike

9 Tips to Prepare For Your First Multi Day Hike

Whether you have your sights set on hiking a national park or simply spending a long weekend on the trail, preparation and planning are both extremely important. Starting a hike without the proper food, equipment, medical supplies, and information can result in an extremely negative experience. At best, you’ll have a miserable time. At worst, you can put your well being at risk, even your life.

When done correctly, multi day hikes can be amazing experiences. You’ll see nature up close and personal, create memories, and possibly meet some interesting people on your treks. By following the 9 tips below, you can help ensure that your hiking trip is a success.

1. Research The Area You’ll be Hiking

Be sure you have accurate and up to date information on the areas where you’ll be hiking. You’ll want to know what to expect as far as weather, trail closures, and rules and regulations. Start by checking out the official information. This means visiting national park services websites, reading guidebooks, and learning the rules and recommendations put out by your local department of natural resources or department of conservation.

You can use that information to begin to plan your trip and map your hike. Your next step is to get the unofficial take on things. Look for community forums and discussion groups that have been formed by hikers and campers familiar to your chosen area. These are great sources for the kind of unofficial information that you won’t find through other sources. For example, experienced hikers may know of landowners along your path who will let you refill your canteen from their spigot or where some edible plants are accessible.

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2. Start Challenging Your Physical Limits

Packing around 30 to 50 pounds of gear is tough for a day. Doing it for two or more days, fatigue quickly becomes an issue if you aren’t prepared. Don’t wait for your long trek to see what your body can endure. Start challenging yourself today. Hit the gym and spend lots of time on the stair climber. Then, ask a trainer for help learning exercises that strengthen your core and your legs. You’ll need this in order to build up both strength and endurance.

On the other hand, be cautious. If you’re the bodybuilding type, you may be used to focusing on getting your gains at the gym. Now is not the time for that. If anything, consider trimming down a bit. It may help to focus on a workout routine designed for endurance athletes.

3. Take Special Care of Your Feet

It’s one thing to have to nurse a blister after a day of hiking. It’s a special kind of hell to deal with blisters and sore feet in the middle of a national park miles and miles away from civilization. Next to your brain, your feet are the most important body part when it comes to hiking. Take care of them.

Invest in a dedicated pair of hiking boots. Then, use them. Take them on several shorter hikes. You don’t want to start a long hike in a pair of boots that aren’t broken in. Next, buy several pairs of socks that are specifically designed for hiking and mountaineering. Merino wool socks are very popular amongst hikers these days. Here are some features that would make for a great pair of hiking socks:.

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  • They Provide Adequate Cushioning
  • They Wick Moisture Away From Your Feet
  • They Are Warm Without Being Overly Thick
  • They Are Breathable in Hot Weather

Some people recommend changing socks once daily. However, you should probably plan on changing more often if your feet sweat or if you are hiking in hot conditions.

4. Consider Investing in Lighter Gear

If you’re planning to hike for multiple days, you’ll have to add lots of new gear to your pack. This includes cooking equipment, sleeping bag, tent, and more clothing. That means adding more weight. You might be able to handle that for a day or two if you are in good shape, but it will take its toll as the days pass.

It  may be a good idea to invest the money in some lighter gear that is specifically designed for multi day hiking trips. You’ll be grateful, even if you can reduce  your overall load by just ten pounds.

5. Invest in a Good Navigation System

First, never start a hike without grabbing a copy of the trail map. If you have an equipment or battery failure, this could be a real life saver. You should also invest in a waterproof carrying case for that map. Having said that, it is more than worth the money you will spend to get a GPS system or app that is specifically designed for hikers. These durable pieces of equipment can help you navigate the toughest areas, and can withstand a lot of abuse.

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6. Make a Hydration Plan

When you plan your trip, it is of utmost importance that you make a plan to stay properly hydrated. Remember that you can’t simply throw a bunch of water bottles in your backpack. If you do carry water, it’s a good idea to invest in a hydration vest or belt. This allows you to carry the water you have more ergonomically.

Then, map out places where you can refill or otherwise replenish your water supply. If you aren’t certain that there will be potable water sources, it’s time to invest in a water filtration straw or purification tablets. If you are hiking in especially demanding surroundings, it may help to bring along some powdered sports drink mix.

7. Be Prepared to Pack Out What You Pack In

Good environmental stewardship is the responsibility of every hiker, camper, mountaineer, or backpacker. This mean that everything you bring along with you on your hike should come back off of the trail when you finish your hike. This includes food waste. Don’t leave it assuming that the animals will devour it. That’s not healthy for them, and it gives them a taste for human food which can be dangerous for them and other hikers.

8. Plan Your Meals to Optimize Nutrition And Avoid Waste

One good rule of thumb to keep in mind is ‘fresh food first’. If you have fantasies of roasting hot dogs over a fire, or preparing a camper’s breakfast with pancakes, eggs, and all the trimmings, that’s fine. Just plan your menu so that any perishable items are eaten first.

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If you’re thru hiking, fresh food may not be an option. Instead, you’ll want to rely on dehydrated or freeze dried foods. These are sold in packs at outdoor and camping supply stores. If you have your own food dehydrator, there are plenty of trail meal recipes online.

9. Have a Plan And Equipment in Place For Illness or Injury

Never hike without a proper first aid kit. If you are hiking long distances, you’ll want to invest in even more supplies than you would normally bring along. Also, bring cash with you. This will allow you to replace any times that you use up when you make your way into campgrounds or towns. Finally, if you decide to hike alone, please invest in a personal location beacon.

Overnight and thru hiking can be amazing experiences. Keep the tips above in mind so that you can get the most out of each hiking trip.

Featured photo credit: David Marcu via unsplash.com

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Elena Prokopets

Freelance Writer

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Last Updated on August 20, 2019

How to Control Your Thoughts and Be the Master of Your Mind

How to Control Your Thoughts and Be the Master of Your Mind

Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life.

Your mind, more specifically, your thoughts, affect your perception and therefore, your interpretation of reality. (And here’s Why Your Perception Is Your Reality.)

I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive and just a general waste of energy.

You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

Choose to be the person who is actively, consciously thinking your thoughts. Become the master of your mind.

When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

I currently have few thoughts that are not of my own choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

Who Is Thinking My Thoughts?

Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in charge of your thoughts. If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

Here are four of the “squatters” in your head that create the most unhealthy and unproductive thoughts:

1. The Inner Critic

This is your constant abuser who is often a conglomeration of:

  • Other people’s words; many times your parents.
  • Thoughts you have created based on your own or other peoples expectations.
  • Comparing yourself to other people, including those in the media.
  • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

The Inner Critic is motivated by pain, low self-esteem, lack of self-acceptance and lack of self-love.

Why else would this person abuse you? And since this person is actually you– why else would you abuse yourself? Why would you let anyone treat you this badly?

2. The Worrier

This person lives in the future; in the world of “what ifs.”

The Worrier is motivated by fear which is often irrational and with no basis for it. Occasionally, this person is motivated by fear that what happened in the past will happen again.

3. The Reactor or Trouble-Maker

This is the one that triggers anger, frustration and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

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This person can be set off by words or feelings, and can even be set off by sounds and smells.

The Reactor has no real motivation and has poor impulse control and is run by past programming that no longer serves you, if it ever did.

4. The Sleep Depriver

This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

The Sleep Depriver’s motivation can be:

  • As a reaction to silence, which he fights against
  • Taking care of the business you neglected during the day
  • Self-doubt, low self-esteem, insecurity and generalized anxiety
  • As listed above for the inner critic and worrier

How can you control these squatters?

How to Master Your Mind

You are the thinker and the observer of your thoughts. You must pay attention to your thoughts so you can identify “who” is running the show; this will determine which technique you will want to use.

Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

There are two ways to control your thoughts:

  • Technique A – Interrupt and replace them
  • Technique B – Eliminate them altogether

This second option is what is known as peace of mind!

The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go to” thoughts in the applicable situations.

Use Technique A with the Inner Critic and Worrier; and Technique B with the Reactor and Sleep Depriver.

For the Inner Critic

When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

You can also have a dialogue with yourself with the intention of discrediting the ‘voice’ that created the thought, if you know whose voice it is:

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“Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready. This is the first squatter you should evict, forcefully, if necessary:

  • They rile up the Worrier.
  • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
  • They are often present when you try to fall asleep so he perpetuates the Sleep Depriver.
  • They are a bully and is verbally and emotionally abusive.
  • They are the destroyer of self-esteem. They convince you that you’re not worthy. They’re a liar! In the interest of your self-worth, get them out!

Eliminate your worst critic and you will also diminish the presence of the other three squatters.

Replace them with your new best friends who support, encourage, and enhance your life. This is a presence you want in your mind.

For the Worrier

Prolonged anxiety is mentally, emotionally and physically unhealthy. It can have long-term health implications.

Fear initiates the fight or flight response, creates worry in the mind and creates anxiety in the body.

You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

  • Increased heart rate, blood pressure, or surge of adrenaline
  • Shallow breathing or breathlessness
  • Muscles tense

Use the above stated method to interrupt any thought of worry and then replace it. But this time you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

If you believe in a higher power, this is the time to engage with it. Here is an example:

Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

“Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

Smile when you think about it or say it aloud, and phrase it in the present tense; both of these will help you feel it and possibly even start to believe it.

If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

Now take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like!

Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

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For example:

If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

“I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place. Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

Change those fearful thoughts when they happen:

“Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

For the Trouble-Maker, Reactor or Over-Reactor

Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers; but until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain:

  • Increased heart rate and blood pressure; surge of adrenaline
  • Shallow breathing or breathlessness
  • Muscles tension

I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

Conscious breathing is as simple as it sounds; just be conscious of your breathing. Pay attention to the air going in and coming out.

Breathe in through your nose:

  • Feel the air entering your nostrils.
  • Feel your lungs filling and expanding.
  • Focus on your belly rising.

Breathe out through your nose:

  • Feel your lungs emptying.
  • Focus on your belly falling.
  • Feel the air exiting your nostrils.

Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize.

Now you can address the situation with a calmer, more rational perspective and avoid damaging behavior.

One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting, or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

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Master your mind and stop the Reactor from bringing stress to you and your relationships!

For the Sleep Depriver

(They’re made up of the Inner Planner, the Rehasher and the Ruminator, along with the Inner Critic and the Worrier.)

I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

  1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
  2. Then I came up with replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and I choose quiet.

From the first time I tried this method I started to yawn after only a few cycles and am usually asleep within ten minutes.

For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (Closed, of course!). Sometimes I try to look toward my third eye but that really hurts my eyes.

If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

You can also use this technique any time you want to:

  • Fall back to sleep if you wake up too soon.
  • Shut down your thinking.
  • Calm your feelings.
  • Simply focus on the present moment. 

The Bottom Line

Your mind is a tool, and like any other tool, it can be used for constructive purposes or for destructive purposes.

You can allow your mind to be occupied by unwanted, undesirable and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. The choice is yours!

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Featured photo credit: Priscilla Du Preez via unsplash.com

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