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30 Essential Hiking Safety Hacks For Safe And Well-Organized Adventures

30 Essential Hiking Safety Hacks For Safe And Well-Organized Adventures

Those of us who soaked up the Oprah-recommended book called “Wild” got to live vicariously through author Cheryl Strayed’s adventures as she white-knuckled her way through a precarious hike up the Pacific Coast Trail.

Those of us who don’t want to experience the foot-bleeding, skin-peeling, moose-fleeing drama that she faced during her arduous journey would do well to follow these 30 hiking safety hacks.

1. Get great-fitting boots

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    Boots that fit improperly can make you suffer from unnecessary blisters and lost toenails. Grabbing a pair (or two) of the best-reviewed hiking boots on Amazon that aren’t too tight or way too big for your feet is critical.

    2. Walk around with your backpack before leaving

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      If you pack too many items in your backpack, you’ll needlessly suffer from carrying a heavier load that necessary. Test out picking up, toting and putting down your intended load on your back while still at home, before embarking on your journey.

      3. Send yourself supply boxes ahead of time

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        Instead of trying to carry everything but the kitchen sink on your back, send yourself boxes full of supplies at pre-planned points at post offices along your trail hike – especially if it’s an extended walk.

        4. Make sure to learn what’s poisonous and what’s edible

        As chronicled in the popular book and movie called Into the Wild, Christopher McCandless died most likely as a result of eating a mold-filled plant or from confusing wild sweet pea seeds with those of another flora. The crucial lesson to be learned is to ensure what you’re eating is safe.

        5. Give up if the hike becomes too dangerous

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          Don’t be so set in stone on following your hiking plan that you’re not willing to make changes. Certain seasons bring inordinate snowfall and ice or other treacherous conditions to some trails, making them impassable.

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          6. Take a buddy if you feel led to do so

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            There’s safety in numbers. Though we love to read the tales of folks brave enough to venture off on solo hikes, it helps to consider bringing others – especially more experienced hikers – along on your trip.

            7. Know your trail

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              Use a map, GPS device and compass to figure out where you’re going, but make sure you’ve also studied every nuance of the area you’re planning to hike – and that you know how to use landmarks to determine where you’re going, just in case all of those devices become lost.

              8. Bring sufficient snacks

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                Keep consuming enough high-quality calories to give you energy for your hike. Stuff your bag with freeze-dried foods that are both lightweight and nutritious.

                9. Check out a menstrual sponge

                Yeah, I’d never heard one either until I read the report of Strayed, the female hiker who used a menstrual sponge to collect her monthly flow. She’d wash it and reuse it instead of dealing with sanitary napkins and tampons.

                10. Hang your food

                Always hang your food or use a bear canister in order to keep it safe from animals, and to help prevent critters from sniffing around near you, advises the Washington Trails Association.

                11. Take enough water

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                  Even if you anticipate running into drinkable, fresh-water sources along your path, realize that it’s healthy to bring a water bladder full of liquid in order to keep you well hydrated each day.

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                  12. Sunscreen is critical

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                    Even if it’s the dead of winter, the sun can still beat down on you in dangerous ways. Protect your skin with sunscreen lotion that contains a high SPF factor.

                    13. Learn how to safely start a fire

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                      Even if it’s raining, it helps to follow the Boy Scout rules on how to still use collected wood, your handy pocket knife and starter accessories to get a fire going that can keep you warm, give light and cook your food.

                      14. Bring extra Band-Aids

                      Experienced hikers say that you can rarely have enough Band-Aids – even more than are found in the standard first-aid kits. Because backpacks tend to rub against shoulders and backs, they can cause blisters that need to be covered.

                      15. Remember the first-aid kit

                      Speaking of first-aid kits, REI has a great one that includes things like Moleskin for blister protection and other wound-care specifics that might not be found in other non-hiking related kits.

                      16. An ice pick can be your best friend

                      As dramatically chronicled in Wild, learning to properly use an ice pick can help you navigate precarious trails by offering surer footing in the case of icy surfaces.

                      17. Take something good to read

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                        Although safety is very important, it doesn’t mean you can’t bring fun items along with you. During the downtime and slow hours when you’re not staring at the sunrise, you might want to pull out your favorite Divergent book or a compact copy of the New Testament to keep you company.

                        18. Inform others of your hiking plan

                        Instead launching off without letting any family members or friends know where you’re going, leave your detailed hiking safety plan with at least one person you can trust – and plan to check in with them at appointed times.

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                        19. Do shorter hikes first

                        Before setting out on the monumental hike of a lifetime, plan to complete several smaller hikes first in order to acclimate yourself to the process.

                        20. Learn how to set up your tent before you leave

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                          It can be tempting to let your tent stay nice and tidy, planning to unpack it and read the rules when you’re on your hike. It’s better, however, to learn the intricacies of tent setup – which can be daunting – in the safety of your own backyard first, instead of in the wild.

                          21. Keep as dry as possible

                          Dampness and cold can be the enemy to a good hike. Even rain jackets may need to be put through an extra waterproofing process.

                          22. Use your fingers to estimate the remaining daylight

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                            Sort of like using a sundial to tell time, there’s a neat way you can use your fingers to determine if you have enough hours of light left to hike on or whether you should hunker down for the evening.

                            23. Look up to the moon and stars.

                            In order to find your true north and south directions, without needing a compass you can observe the moon and the stars.

                            24. Bring a quality knife

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                              Not that you want to use it like Aron Ralston had to use his when he cut off his own arm in order to free himself after getting trapped in rock canyons as shown in the movie 127 Hours, but a good knife can do everything from provide protection to help prepare food.

                              25. Pack extra clothes

                              Realize that if you’re hiking in a cold climate, you can still sweat and soak through your clothes. Make sure you have enough extra gear to change into whilst your other soggy clothes are drying

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                              26. Double-check last minute weather reports

                              Even if the location you’re planning to hike is predicted to be filled with sunny skies and pleasant weather, make sure you’re aware of up-to-the-minute storms or other approaching factors than can adversely affect your hike.

                              27. Research all the potential animals you may encounter

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                                Bring bear repellant spray, and learn the proper way to react if you’re suddenly faced with a big grizzly bear versus a black bear. Determine beforehand the types of wildlife your hiking area contains – be it teeming with coyotes, snakes, mountain lions or whatever – along with the best ways to keep safe from them.

                                28. Duck Tape can be very valuable

                                Duck Tape can serve a multitude of purposes, from taping up wounds to covering blisters to helping to remove a tick, so stock up.

                                29. Protect your smartphone in a waterproof case

                                If you can get a signal when you need it the most, a waterproof case for your cell phone can serve as a lifeline by keeping the electronic dry and usable. Life Proof makes a great one.

                                30. Stay calm, keep your wits about you and have fun

                                Newleycombe Cross In Snow

                                  Remember the main reasons you have embarked upon the journey. Even if you come across unexpected adventures, don’t give in to fear. Enjoy the exercise and keep calm. Remain visible and send distress signals in case of an emergency.

                                  Featured photo credit: Travel to Mount Cook National Park by ZIVOTNACESTACH.CZ via picjumbo.com

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                                  Last Updated on May 22, 2019

                                  10 Simple Morning Exercises That Will Make You Feel Great All Day

                                  10 Simple Morning Exercises That Will Make You Feel Great All Day

                                  There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

                                  One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

                                  In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

                                  Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

                                  1. Cat Camel Stretch

                                  Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

                                  Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

                                  Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

                                  Here’s a video to guide you through:

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                                  2. Go for a Walk or a Run

                                  This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

                                  Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

                                  The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

                                  Also, you are helping your heart to stay healthy and keeping your blood pressure low.

                                  Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

                                  3. Jumping Jacks

                                  Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

                                  Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

                                  4. Abductor Side Lifts

                                  Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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                                  Do about 10 to 15 raises for each side like this:

                                  5. Balancing Table Pose

                                  This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

                                  Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

                                  ablab

                                    6. Leg Squats

                                    Not just legs are involved but also hips and knees.

                                    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

                                    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

                                    7. Push Ups

                                    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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                                    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

                                    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

                                    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

                                    8. Bicycle Crunches

                                    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

                                    Watch the video to see how this is done correctly:

                                    9. Lunges

                                    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

                                    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

                                    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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                                    10. Bicep Curls

                                    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

                                    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

                                    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

                                    Here’re some important notes before you start doing this exercise:

                                    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

                                    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

                                    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

                                    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

                                    More Articles About Exercises for Beginners

                                    Featured photo credit: Unsplash via unsplash.com

                                    Reference

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