As spring has well and truly sprung, it’s the perfect time to start hiking. Hiking is a great way to get fit and enjoy nature while you’re at it. Various studies have proven that spending time outdoors is very good for your mental health and for increasing your creative and problem-solving abilities. As long as you are safe and prepared, hiking is also an amazing way to get fit and healthy, and it’s a lovely way to spend a day or two with friends or family. This guide will give you some basic pointers before you head out to explore your local wilderness.
Footwear: Protect your feet
If you’re new to hiking, then it’s very important to wear the right footwear. Even if you’re only walking shorter distances over flatter terrain, the right footwear can make you more comfortable and help protect you from injury. You have a huge variety of hiking boots to choose from, so it’s important to consider what kind of hiking trails you’ll be exploring before you decide on your hiking boots.
– Lightweight hiking shoes
Consider lightweight hiking shoes if you’re only going out for 1–3 hour hikes on well-worn trails that don’t provide too many boulders and obstacles that might wrong-foot you. Hiking shoes don’t provide ankle support, but they are lighter and cooler to wear. This makes them perfect for warm days and relatively easy walks where ankle support is not necessary.
– Day hiking boots
Day hiking boots provide ankle support whilst remaining relatively lightweight. The material moves easily, so it does not take long to wear them in. The ankle support is there, but the material is still flexible, so day hiking boots are suited for people who want to head out for the day and aren’t carrying heavy loads along for the ride.
– Backpacking boots
Backpacking boots are made with strong ankle support, protecting people with heavy backpacks from damaging their ankles. They are also ideal if you plan to do a lot off rougher, off-trail hikes. The material is quite stiff (to provide support), so it will probably take a while to wear them in. This means that you should not head out on a big expedition if your backpacking boots are brand new, as they won’t be sufficiently pliable and suited to your feet and may hurt them instead of protecting them. So try wearing your new backpacking boots around the house or to the shops to wear them in.
Wear the Right Eyewear
Wearing the right eyewear is both an issue of safety and the best way to ensure you enjoy yourself. First off, it’s important to protect your eyes from the harmful UV rays in sunlight. Just as you protect your skin (we’ll come to this next), you should protect your eyes from the sun. When you’re buying sunglasses, ensure they provide total UV protection. You can ensure this by asking the vendor, or if buying them online, you can check the product description. As UV rays are invisible, you can also wear clear glasses that provide you with total UV protection.
Secondly, if you require corrective lenses, then it may be in the interest of safety for you to ensure you bring your prescription glasses or sunglasses. This is especially relevant if your eyesight is so poor that you may not be able to spot difficult terrain, hazards, or obstacles. But it’s also important to bring your prescription glasses because enjoying the beautiful vistas is pretty much the best thing about hiking.
Often, hikers have prescription glasses, but not prescription sunglasses. So they sometimes swap their glasses for sunglasses on sunny days and cannot see the views as well. Prepare for this by investing in a good pair of prescription sunglasses. If you shop online, you can save a lot of money on prescription sunglasses, as websites often charge significantly less than in-store shops. Red Hot Sunglasses, for example, has a comprehensive prescription sunglasses collection that allows you to choose between trendier-looking frames and sporty sunglasses that might fit more snugly to your face. Sports sunglasses are ideal if you plan to do difficult trails, as they are usually wraparounds, which are less likely to slip off your face and they also stop light getting in at the sides of your sunglasses.
Protect your Skin
Even if it doesn’t seem very sunny, it’s still important to look after your skin when you’re out hiking. This is because you’ll be out in the elements for long periods of time, so even sunlight filtering through clouds will have long enough to potentially damage your skin. Other than sunburn and skin cancer, protecting your skin from the sun will also ensure that it ages slower.
It’s not just sunscreen that protects you from the sun – clothing can too. Look for long-sleeved tops, hats, and even light scarves to protect your skin from the sun. This option is particularly attractive in springtime, as it is still relatively cold – especially at higher altitudes and in exposed, windy areas. Some hiking clothing brands offer clothes with additional sun protection, but this isn’t really essential in the UK.
Sunscreen is also a must for any hiker. Choose the right SPF for your skin type. But as you are probably hiking for three hours or more, it’s advisable that you choose a sunscreen with at least SPF 50. Also keep an eye out for brands that guarantee they won’t be washed off by rain or sweat, as hiking out in the elements means that anything can happen and it’s always good to be prepared.
Stay Hydrated
As you’ll likely be hiking for several hours at a time, it is critical that you stay hydrated, so you will need a duffel bag or rucksack to keep bottles of water in – this is extremely important. It’s so easy to stay hydrated and it’ll prevent you from getting ill (or worse) whilst you’re out enjoying nature. There are several things you can do to stay hydrated, so I’ll outline the most important ones below:
- Drink a few glasses of water and/or a sports drink before you begin your hike. Doing this before you start is ideal as it gets plenty of water and electrolytes (if you drink the sports drink) into your system and you won’t need to carry the extra liquid on your journey.
- Reduce your intake of caffeinated drinks such as coffee and tea, as the caffeine can have a diuretic effect, causing you to urinate more, which dehydrates you.
- If your hike is particularly strenuous and the weather is warm, you should aim to drink approximately 1 litre of water every hour. Plan your hike accordingly, either by bringing enough water with you or by passing through places where drinking water is available.
- If you’re going to be out for a long time, it’s a good idea to also pack a few sports drinks. Sports drinks contain sugar (which provides fast energy) and electrolytes. Electrolytes are essential for our bodies to function correctly and they actually increase the rate of rehydration. Do not only drink sports drinks, however; try to alternate them with water.
Keep an eye out for signs that you are dehydrated. These signs include:
- rapid heart rate
- weakness
- dizziness
- dark urine
- and low volumes of urine
If you look after your hydration levels, your skin, your eyes, and your feet, then you’re sure to have a wonderful time out exploring mother nature. I hope this guide has taught some readers a few things about staying healthy and happy whilst hiking. Just remember to stop every now and then to appreciate the view!
