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Hiking Tips:

Plan ahead

Before you go, plan ahead. 

Don't hike alone! Know what you're destination will be. Don't overestimate your capabilities: day hikers account for the majority  search and rescue efforts. Hike intelligently. You are responsible for your own safety as well as that of everyone in your party.

Extended or multi-day backpack hikes require some additional planning. Some of the areas you plan to pass thru  may be in national parks. If so then you will need a wilderness permit available from the  National Park Service. Also you will need provisions and will have to make arrangement to have a cache in place for you at pre-appointed locations. Contact the hiking clubs or other grass roots organization that are located in the areas you will be passing through to see if the have any such service. A search of the web produced these results on hiking clubs.

Travel Light

THE LESS WEIGHT YOU CARRY, THE MORE ENJOYABLE YOUR HIKE WILL BE.

Travel as light as possible. The heaviest items in your pack should be your food and water. Walking sticks or poles can take some of the stress off your legs. Wear well-fitting and broken-in lightweight hiking boots. Bring a small lightweight flashlight and a change of batteries and bulb (you can drop a spare bulb down into the coil spring of most flashlights). Wear sunscreen, sunglasses, and a hat. Bring a map, compass, signal mirror (how to use a signal mirror),  and water purification tablets (as a backup).  See our Hiking Checklist

Common sense and good practices

Stay on the trail and never shortcut switchbacks on a steep hillside. Human fecal waste should be buried under 6"-8" of mineral soil and the toilet paper carried out of the canyon in plastic bags. All trash (including biodegradable) needs to be carried out ( the old adage of "Leave only tracks" applies). Wear or at florescent or day-glow  "Blaze Orange"  especially in hunting season. If you are wearing camouflage or the popular military fatigues it may be difficult for a search party to locate you should the need arise. See our Hiking Checklist

Clothing

 Wear proper clothing: natural fibers such as wool, cotton or down are best. Some of the new synthetics are good, but make certain they breathe and wick moisture away from your skin rather than absorbing it. For this reason, cotton should be worn primarily in warm weather only. Clothing made from Gortex material will keep you dry and yet let your perspiration wick away. Dressing in layers makes it easy to regulate your comfort. Long sleeves and full length pants will protect you from sun, insects, and briars. Remember, much of your body heat is lost through your head. Good cold weather advice is: "If your feet are cold, put on a hat."
Hiking boots or good, sturdy walking shoes are essential. There are many boot to chose from. You must consider the weight of the boot and whether or not they are waterproof. Break in your boots before an all-day hike. Wear them around the house for several days, wear them to work, or on a shopping trip or two. Boot should mold to your foot in just a couples of days. If  after wearing them for the break-in period and the are cramped, pinch your feet or your feet slip around in them then somehow you got the wrong boots or size. Do not attempt a long hike with boots that do not fit comfortably.  Two pairs of socks--one lightweight inner, and a heavy outer sock--are strongly recommended with boots. When making an extended hike or backpacking take at least one extra set of socks.
For colder climates research the insulating factor. Most boots are rated to be comfortable down to a specific temperature. Be advised that this temperature rating in most cases allows for liners or insoles and warm wool socks. Many people prefer the look of leather and that is fine, but be aware that that there are many boots that incorporate Gortex or similar material that will allow them to breathe. If your feet can't breathe and the sweat is sufficient to make your socks damp, then you will be exposing yourself to blistering, skin loss, and debilitating funguses. Your feet can sweat even in frigid conditions. This makes for a dangerous situation when you stop walking and the cold weather turns the moisture to ice. You could experience severe frostbite and loose some toes or possibly your foot. The same applies for snow accumulation around the top of your boots. Sitting beside a campfire or going into a warm cabin can cause the snow to melt and seep into your boots resulting in the scenario described above. Remove the snow and your boot when possible and make sure that four feet and socks are dry before venturing out in to the cold again. 

Understand the weather factors.

Storms and Lightning: In wind, rain, snow, etc., take shelter and keep warm and dry. If you have a tent pitch as soon as you detect the storm coming. Read the section below on lightning precautions. No tent? See our survival section on how to make a "lean-to shelter". Do not take risks.

 If thunderstorms and lightning are predicted, avoid planning trips to high risk areas such as exposed ridges and open country. If you find yourself in a thunderstorm, find a place to hide. Never be the high point. Never shelter next to a high point, such as a lone tree or cliff base. If you are in the open get low but do not lay down, drop to your knees and ball up placing your head on you knees. Avoid metal structures and equipment including your backpack frame. tent poles and your aluminum hiking pole. Set them aside (50 feet or more) 

Mountainous regions:  When hiking in the mountains you must be aware of the factors that can effect the weather. Sundown comes very rapid if you are on the East side of a  mountain or in the shadows of a mountain. With nightfall the temperature can drop drastically and the winds may change direction and intensity. Also you must consider the elevation of your target destination, as the temperature will drop about 3 degrees for every 1000 feet of increased elevation, given that all other factors remain constant.

Forested regions: During the daylight hours in a heavily forested area you may be fooled into thinking it will be cool because of the shade created by the tall trees. However there is likely to be less breeze to help cool you and the humidity will be higher making it feel even hotter. 

Avoid Huffing and Puffing

Pace yourself 

 IF YOU CAN TALK WHILE YOU ARE WALKING, YOU ARE WALKING THE PERFECT SPEED. 

When you huff and puff, your legs, your digestive system, your whole body does not get enough oxygen to function efficiently. Your energy reserves get used up very quickly with this type of metabolism (anaerobic - without enough oxygen), and it creates a lot of waste products. These waste products make your legs feel heavy and make you feel sick. Walking uphill at a pace that allows you to be able to walk and talk will help guarantee that your legs and your body are getting the oxygen that they need to function efficiently (aerobically - with enough oxygen). Because your body will generate fewer of these metabolic waste products, you will be better able to enjoy your hike, and you will feel much better when you reach its end. It may seem like you are walking too slow, but at an aerobic pace (sometimes baby sized steps when the trail is steep) your energy reserves will last many times longer, and you will get to your destination feeling well.

Be Kind to Yourself

DO NOT EXCEED YOUR NORMAL LEVEL OF PHYSICAL ACTIVITY OR TRAINING.

Know your own limits. Do not try to go too far too fast. Listen to your body. If you are: Tired? Stop and rest. Cold? Put on another layer of clothes. Warm? Take off a layer. Take care not to allow your clothes to become wet with perspiration. Drink plenty of water and drink before you feel thirsty. Dehydration starts before you actually feel it. Above all, use common sense and do not ignore small problems or possible warning signs. If you have asthma, heart problems, diabetes, knee, back or any other health or medical problem, please limit your exertion and especially your exposure to the heat. Altitude, strenuous climbing, dehydration, and intense  heat, all combine to make any medical problem worse. Please stay within your training, physical limitations, and abilities.

Take a Break

TAKE A FIVE TO SEVEN MINUTE BREAK EVERY ONE HALF TO ONE HOUR.

A break of five to seven minutes can remove approximately 20% to 30% of the waste products that have built up in your legs while hiking. Sit down and prop your legs up above the level of your heart and let gravity help drain these metabolic waste products out of your legs. Take this kind of serious break at least every hour. Eat some food, drink some fluids, and take this break time to really enjoy and appreciate the view. These efficient breaks can really recharge your batteries. In the long run, these breaks will not slow you down. Remember that most of the metabolic waste must be dispelled by urinating. If you feel a sensation of warm fluid or even ice water passing as a wave through you body it means that you have held it for too long. It may be an embarrassing subject but use you breaks to relieve yourself. If not you will develop gas then cramps and become physically ill.

Eat Drink and Go Far

STAY HYDRATED AND EAT OFTEN.

Eat and drink more than you normally do. Eat before, during, and after you hike. Eat before you are hungry. Drink water before you are thirsty. No matter what the temperature, you need water and energy to keep going.

Keeping yourself cool while hiking  takes a very large amount of energy (food). Salty snacks and water or sports drinks should be consumed on any hike lasting longer than 30 minutes. Food is your body's primary source of fuel and salts (electrolytes) while hiking. Eating adequate amounts of food will also help guarantee that you are replacing the electrolytes (salts) that you are sweating out. If you replace the water, but not the electrolytes that you have sweated out of your body, you can develop a serious and dangerous medical condition known as hyponatremia (water intoxication) which, if left untreated, can lead to seizures and possibly death.  

First Aid

Always carry a first aid kit. Make sure at least one person in your group has had first aid training, knows beforehand the contents and use of the kit, or has equivalent knowledge of how to deal with injuries. This does not mean that you are relieved from having knowledge on how to apply first aid as the one that needs help may the one you were counting on to apply the first aid. Most first aid kits come with a "how To" booklet. Read it.

Watch your watch

Plan on taking twice as long to hike up hills as it took to hike down and especially when canyoneering. Allow 1/3 of your time to descend and 2/3 of your time to ascend. As a courtesy, give uphill hikers the right of way. (ask those that you encounter about the trails condition and the amount of time required) Most problems will develop on the return trip

Hiking presents some danger in addition to the dangers presented by the terrain the are health issues that must be considered. Most problems develop from the lack of water or salt. Following are some of the problems that can develop.

HEAT EXHAUSTION

Is the result of dehydration due to intense sweating. Hikers can lose one or two quarts (liters) of water per hour. Symptoms are pale face, nausea, cool and moist skin, headache, and cramps. To treat, drink water, eat high-energy foods, rest in the shade, and cool the body.

HEATSTROKE

Is a life-threatening emergency where the body's heat regulating mechanisms become overwhelmed by a combination of internal heat production and environmental demands. Symptoms include flushed face, dry skin, weak and rapid pulse, high body temperature, poor judgment or inability to cope, and unconsciousness. The heatstroke victim must be cooled immediately! Continuously pour water on the victim's head and torso, fan to create an evaporative cooling effect, move the victim to shade, and remove excess clothing. The victim needs evacuation to a hospital. Someone should go for help while attempts to cool the victim continue.

HYPONATREMIA (water intoxication)

Is an illness that mimics the early symptoms of heat exhaustion. It is the result of low sodium in the blood caused by drinking too much water, not eating enough salty foods, and losing salt through sweating. Symptoms are nausea, vomiting, altered mental states, and frequent urination. To treat, have the victim eat salty foods. If mental alertness decreases, seek immediate help!

HYPOTHERMIA

Is life-threatening emergency that can occur in any season. The body cannot keep itself warm, due to exhaustion and exposure to cold, wet, windy weather. Symptoms are uncontrolled shivering, poor muscle control, and careless attitude. To treat, put on dry clothing, drink warm liquids, warm victim by body contact with another person, protect from wind, rain, and cold. Avoid hypothermia by checking at Canyon View Information Plaza or Backcountry Information Center for latest weather and trail conditions, taking layered clothing for protection against cold and wet weather, eating frequently, replacing fluids and electrolytes by drinking before feeling thirsty, and avoiding exposure to wet weather.

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