Hiking is for everyone! It is one of the best ways to connect with nature, reduce stress, and enjoy some fresh air. And the great news is that you do not have to be an expert outdoors-person or have expensive gear to enjoy this popular outdoor recreation. HIking is really just walking outside! There are tens of thousands of miles of developed trails in the United States that over 50 million people enjoy each year. Not only is hiking great exercise, but studies show that it also improves balance and bone health. If you are ready to hit the trail but are unsure about the essentials you need to do to get started then read on for some easy tips that will ensure your hike is both safe and enjoyable!
These 6 essential tips will help you take your first steps as a hiker:
- Bring enough water
- Know the weather conditions
- Understand your abilities
- Make a plan
- Start a field journal
- Stay on the Trail
Hikers are a caring and open community of people that believe time spent in nature is essential to both physical and mental health. Keep in mind, just like any other type of physical activity, preparation is required to ensure the safety of all those on the trail, so let’s dig in to learn more!
Bring Enough Water
While out on the trail, carrying water is the most important piece of gear any hiker can have. Staying hydrated helps your body perform at peak condition by regulating body temperature, maintaining energy levels, and reducing adverse effects of dehydration such as headaches, dizziness, and exhaustion.
A general rule to remember is to carry at least 1 liter/32 ounces of water per person per 2 hours of hiking.
Know the Weather Conditions
All outdoor activities are subject to the weather, and experiencing varying conditions is part of the fun! However, it is paramount to be fully aware of the local and regional forecast for the full amount of time you plan to be out on the trail so you can plan accordingly, such as by bringing an extra layer of clothing, a waterproof layer, or sun protection.
Weather awareness is particularly important in certain landscapes, for example, in higher elevations weather conditions can change rapidly, sometimes deteriorating into dangerous conditions for hikers. I want to offer a quick note of caution NOT to rely on cell phone weather apps during hiking because service may not be available to provide you with ample warning of changing weather conditions. To learn more about staying safe during dangerous weather conditions check out this National Oceanic and Atmospheric Association’s Weather Safety resource.
Understand Your Abilities
Beginning any new physical activity or exercise regimen means taking stock of your current level of fitness. It’s easy to underestimate the physical challenges of a hike, because afterall it is just a walk outside! Uneven terrain, steep inclines, and exposure to the elements all have an impact on physical performance. So before heading off to that first trailhead, honestly reflect on your level of fitness and any health issues that may impact your hike. Understanding your abilities will help you plan for a hike that best fits your needs. Consider the questions below as a starting point for checking in on your level of fitness:
If you answered yes to existing medical conditions or injuries, consider consulting with your doctor to learn more about any precautions you may need to take to ensure a safe hiking experience.
Make a Plan
As the saying goes; Know Before You Go! If available in your area, connect with local hiking or outdoor recreation organizations to learn more information about local hiking trails, gain access to maps, get tips from fellow hikers, and engage in community hiking activities. If there is not a local organization in your area, do some research on city, county, or state parks in the vicinity, as well as other types of public land such as national forests, national parks, wilderness areas, or wildlife refuges where trails have been developed and maintained. There are millions of acres of public land in the United States for you to explore! Check out this article from the Department of the Interior to learn more.
Start a Field Journal
Field journaling is a type of journaling for recording observations made while in nature. The purpose is to cultivate knowledge and understanding of a wild or natural place, and keeping a field journal can enrich your hike by taking it from a strenuous walk to an immersive nature experience. Experiences in nature rejuvenate us and we carry those feelings as long as we can recall moments on the trail. A field journal prompts us to capture these moments in words and sketches, helping brains to more easily access the memories and refresh those feelings of peace and joy created from spending time outside. Check out my post on Field Journaling to learn more!
Stay on the Trail
Trails are physical manifestations of the safest and most efficient way to traverse a particular landscape and they are often first developed by wild animals and then later found by people and transformed into hiking trails. Both beginner and experienced hikers should stay on the trail by paying attention to the trail markers or blazes for the duration of the planned hike to avoid potential risks and dangers. Blazes can be made of swaths of colored paint on tree trunks, posts, or rocks or be carved into trees, or be various shaped signs which are typically placed about eye-level.
A recent article reported that the vast majority of injuries and wilderness rescues are due to hikers losing the trail. Staying on the trail 1) keeps hikers from getting lost, 2) reduces risk of injury because trails are typically maintained for multi-use traffic (walking, running, biking, horses, etc.), and 3) decreases human impact on the local ecosystem.
See You On the Trail
Starting with these 6 essential tips will help get you out on the trail where experience is the best teacher! Embark. Explore. Enjoy. Happy Hiking!
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