Why Doing Pre Hike Stretches Is Important

Before heading out for a hike, it’s important to do pre hike stretches. Hiking is a physical activity that requires strength and endurance, it’s also not as simple as walking on flat ground. Throughout the journey, hikers are faced with obstacles like uneven terrain, steep inclines, and rocky conditions. Stretching helps prepare your muscles for these strenuous physical tasks and can help reduce the risk of injury while on the trail.

When stretching before a hike, it’s important to focus on muscles that you use most while hiking. Such as your calves, hamstrings, back and shoulders. Stretching will help make sure these muscles are loose and limber so they can be better prepared for the different types of terrain you may experience during your hike. It also helps to increase your range of motion which can make navigating around rocks and roots much easier.

Doing pre hike stretches not only reduces the chance of injury but also helps build endurance and stamina so that you can enjoy your hike even more! So don’t forget to do some stretching before hitting the trails. It could mean the difference between an enjoyable day or a painful one!

Why Pre Hike Stretches Help You As A Hiker

Pre hike stretches help hikers in a few key ways. First, it can help keep their heart rate lower and prevent it from spiking during the hike. It also increases range of motion, allowing hikers to keep an even pace while enjoying their time in nature. Additionally, stretching before a hike allows for better warm-up of muscles that will have to work harder than usual when on the trail. This can help reduce soreness and fatigue after the hike is completed.

Stretching can be done almost anywhere! And is best done once you get to your hiking destination so your body has had time to adjust. I like to do mine after I have everything ready to go, like my backpack and have applied bug spray. That way my muscles don’t have time to cool off while I get ready. The process starts with simple movements like rotating arms and legs in circles. This helps increase blood flow throughout your body which will help you stay energized for the remainder of the hike. You’ll also want to include some static stretches (holds) for larger muscle groups like your hamstrings, calves, hips, quads, and lower back. All areas that tend to be overworked when hiking up hills or traversing uneven terrain.

Overall pre-hike stretching can go a long way toward keeping hikers safe on their outings by helping them prepare physically for what lies ahead. Not only will they feel more energized during the hikes but they’ll also be less prone to injuries as well!

Upper Body Pre Hike Stretches

I tend to start my stretches with my upper body and work my way to my lower body. It has always been easier to start that way, mostly because I feel like they are easier stretches and I like to do my legs last so they don’t have time to cool down before I start hiking. I also like to do all my pre-hike stretches in the standing position or sitting on my travel stool. As a larger person I do not want to sit on the ground in the parking lot to stretch. Mostly out of fear of not being able to get back up!

I will include some stretches that are done in a laying down position for those of you who can sit on the ground. I have also found that they can be done on top of a picnic table if available, a bench or stairs. A picnic table is my personal preference as it is the easiest thing for me to get up and down from.

Overhead Arm Circle Stretches

Overhead arm circle stretches are a great way to stretch and work the shoulders, chest, and back muscles. This stretch will help improve shoulder mobility.

To do an overhead arm circle stretch, stand with your arms overhead and hold your hands together. Make sure to keep your elbows slightly bent and your feet are shoulder width apart. Begin to move your arms in a big circular motion as if you’re drawing circles in the air with your hands. Move your arms for 20-40 seconds in one direction and then switch directions. As you do this, focus on keeping your core engaged and your back straight for maximum benefit. Your goal should be a full range of motion while maintaining balance and control throughout the entire stretch.

I will do this stretch at least once per side, but if it was a long drive to get to the trailhead I will do it 2-3 times each side.

Standing Side Bend Stretch

The Standing Side Bend Stretch is an effective exercise that stretches the muscles on the sides of your body, including your obliques, shoulder blades, and back. When done correctly, it can help improve posture and increase flexibility in those areas.

To do the stretch, start by standing with your feet shoulder-width apart and your arms at your side. Then reach your right arm up above your head and bend to the left side until you feel a stretch along your right shoulder and waist. Hold this position for 10-20 seconds before switching sides. For those of you in better shape wanting a deeper stretch you can keep both legs together. This will target deeper muscles in the torso and shoulders to further enhance mobility.

I repeat this stretch between 3-5 times on each side.

Triceps Stretch

A triceps stretch targets the triceps, a muscle group located on the back of your arm. It’s important to stretch this muscle group before hiking because the triceps are used in pushing and pulling motions. Which are essential for doing activities like scrambling and ascending and descending hills. The stretches increase flexibility in your arms, allowing for better range of motion while on the trail.

To do a triceps stretch, start by standing with your feet shoulder width apart. With your left arm bent bring your left elbow straight up towards the sky. It should look like you are trying to scratch between your shoulder blades with your left hand. Next you will take your right hand over your head and grab your left elbow. You will want to pull your left elbow toward your head until you feel a stretch on the back of your arm. Hold this position for 15-30 seconds then repeat on the other side grabbing your right elbow with your left hand. This pre hike stretch should be done 2-4 times each side. Doing this simple exercise prior to hitting the trails can help avoid muscle soreness or discomfort later on.

Standing Bicep Stretch

A standing bicep stretch is a great way to loosen up tight muscles in your upper arm and shoulder. It stretches the biceps, triceps, deltoids, and anterior and lateral rotator cuff muscles.

To do this stretch, start by standing up straight with your feet shoulder-width apart. Reach both arms behind you at the base of your back. Put your hands together by interlacing your fingers together. Now, while keeping your arms straight raise your arms upward away from your body as far as is comfortable. Hold this position for up to 60 seconds, then release and relax your arms. You should feel relief from tension in any tight areas after doing this stretch regularly. You can do this pre hike stretch up to 3 times.

Standing Spine Twist Stretch

A standing spine twist is an incredibly beneficial pre-hike stretch that helps to release tension in the back and hips, improve posture, and even increase energy levels. It’s also great for improving range of motion in the spine and shoulders.

To do this stretch, begin by standing with your feet shoulder or hip width apart. Whichever is more comfortable for you. Keeping your chest lifted, raise both arms straight out in front of you with palms facing each other. Then twist to one side, making sure your hands follow along with your upper body. Hold for a few breaths then switch sides. There are a variety of variations of hand placements for this stretch, this is the one I found felt the best for me. You can repeat this stretch 4-5 times on each side. I have found this to be one of the best stretches if you have been in the car driving for a while.

You can also do this stretch while in the seated position. Simply sit on the ground cross legged and do the same arm position as described above. You can also leave your arms down but let them turn with your upper body. For some extra stretch when leaving your arms down press your arm against the outside opposite leg. If you were turning your body to the left you would place your right arm on the outside of your left leg.

Lower Body Pre Hike Stretches

Doing these hiking stretches helps you to warm up your muscles, which as you learned earlier can help reduce the risk of injury. Additionally, lower body hip stretches help to strengthen your hip flexors, which play an important role in maintaining good balance and stability during a hike. When you have strong hip flexors, you can more easily navigate uneven terrain and reduce fatigue from having to constantly adjust your posture while walking.

Adductor Stretch In Standing Position

An adductor stretch is a great for warming up the muscles in the inner thigh, which are important for stability during hiking. The adductor muscles help to move your legs and can easily become tight, so stretching them will help you avoid pain and injury. This stretch will work the glutes, hip flexors and hamstrings. That is like three stretches in one!

When doing an adductor stretch, start by standing up straight with feet hip width or shoulder width apart, whichever is more comfortable. To help with stability you can place your hands on your hips. With your left leg take a step to your left but leave your right foot in place. Bend your right knee but do not let your knee go in front of your foot. Your left leg should be straight with your toes facing straight ahead. Hold for 20-30 seconds. Move your left foot back to the starting position. To stretch the other side repeat the above but instead step out with your right leg to the right side and bend your left knee. You should feel a slight stretch on your inner. I like to do this stretch twice on each side.

Quad Stretch Using A Tree For Balance

A Quad pre hike stretches is used to stretch the muscles in the front of your thigh, more commonly known as quadriceps. This exercise helps hikers because it can help reduce soreness and stiffness from long hikes. Quad stretching also helps increase flexibility, which aids in improving stability and control while on trails, ultimately leading to a better hiking experience. Additionally, quad stretching can also help reduce the risk of injuries while out on the trails since it helps keep your legs strong and prepared for longer treks.

Performing a quad stretch up against a tree is a great way to help increase flexibility in your quads. To do it, stand facing the trunk of the tree, and place your hands on the trunk for stability. Bend your left knee raising your left foot up behind you. Then grab your left ankle with your left hand hand while keeping the other hand on the tree. Bring your heel close to your buttocks and hold this position for 30-60 seconds. Be sure that you keep your upper body and torso upright by engaging through your core muscles. Make sure you do both sides.

Standing Calf Stretch

Standing calf stretches are a great way to keep the muscles in your calves loose and relaxed for hikers. This stretch is great for targeting the gastrocnemius and soleus muscles that both make up the calf muscle group, as well as your Achilles tendon. It helps to improve circulation throughout these muscles so they stay flexible while you hike. Additionally, this stretch can help to prevent tightness in your calves, which can lead to cramps or overuse injuries.

To do a standing calf stretch you are going to need to be at a tree, sign post or your car. Start by standing with an arms length away from a tree, sign post, car, etc. and your feet hip width apart. Put your arms out straight with your palms flat against the tree or whatever you are using. Take a step back with your right foot and lean forward while slowly bending your left knee. Stop when you feel a stretch in the back of your calf muscle. Hold for 20-30 seconds and then switch sides. Repeat these pre hike stretches both sides 3 times.

Hamstring Stretches

The hamstring muscle is a group of three muscles located in the back of the thigh. It is responsible for providing strength and stability when bending the knee and extending the hip. During hiking activities, the hamstrings are subjected to increased demand compared to typical everyday movements, rendering them more susceptible to strains or injuries if not adequately stretched and cared for. Taking the time to properly stretch and condition these muscles is crucial to maintaining optimal performance and preventing potential setbacks. There are several different ways to stretch your hamstrings. I of course will be going over the standing hamstring stretch which is just a fantastic way to loosen up those tight hamstrings! I love this variation because it is just one those simple stretches that makes me feel great.

When doing a standing hamstring stretch it is important to start from a standing position with your feet shoulder-width apart. Place your right leg in front of your body with your foot flexed. The heel of your right foot should be pushing into the ground and your toes pointing upward. Bend your left knee slightly and lean forward from the waist, and rest your hands on your right knee. Hold this position for 15-30 seconds, then slowly come back up to your initial position and then do the other side. Repeat this process two to three times.

Knee To Chest Standing Leg Pre Hike Stretches

This stretch works on improving hip flexors, quads, glutes, hamstrings, calves, and inner thighs! That’s a lot of muscles being stretched at once. All of which play a role in hiking. Additionally, they help limber up your hips and spine so you can move with ease rather than being stiff and sore after a day of hiking.

This stretch can also be done lying down if you have a bench or picnic table available to use. If you are going to do the standing version I recommend doing so by a tree or your car. This stretch does require you to balance on one foot so having something close by that you can use for stability is great.

To begin, stand with your feet shoulder-width apart. Balance yourself on one foot and slowly lift the opposite knee up towards your chest keeping it bent. Wrap both arms around the raised leg like you are hugging it and hold for 10-15 seconds before lowering the leg back down and switching sides. Keep your back straight and avoid leaning forward or sideways. If you need to some extra stability use one of your hands to brace yourself against a tree or some other object. Repeat 10-15 times on each side for maximum benefit.

If you happen to have a place you can lay down that is easy to get back up from like a picnic table or bench than you might want to try it this way. Lay flat on a stable surface. Slowly bring one leg up, bending at the knee, to your chest. Wrap your arms around your raised leg and hold for 10-15 seconds. Release your leg back to the initial position and then repeat on the opposite side. Again, repeat this for 10-15 times on each side.

Should Stretching Hurt?

Stretching should not be painful, but it can feel uncomfortable. If you experience pain when doing pre hike stretches, it’s important to reduce your range of motion or stop the stretch entirely. It’s also important to check your form and make sure you’re doing the stretch correctly. If stretching is still causing discomfort, try a different type of stretch or decrease the time you hold a posed stretch. This will help open up your muscles over time without creating too much pain. Additionally, static stretches (a stretch is a single position you hold for up to 45 seconds) can be beneficial before and after exercising since they can help improve flexibility and reduce soreness in muscles.

It is important to remember that everyone’s fitness level and ability is different. So it’s essential to talk to your doctor before you begin any kind of stretching routine.
Your doctor will be able to give you personalized advice about which stretches are best for you based on your individual physical condition, medical history and age. They can also help you assess any risks or safety measures that should be taken before engaging in a pre hike stretching routine. Additionally, they can help create an exercise plan specific to your needs. That will safely build strength and endurance for hikes.
Ultimately, talking with your doctor before starting a new exercise regimen is always the safest option. That way you can ensure that you have all the information necessary to stretch correctly and safely while out on the trail.

A Final Thought On Pre Hike Stretches

Before embarking on every single hike, I make it a point to prioritize stretching. This simple yet crucial step doesn’t take much time and plays a significant role in ensuring that my muscles are properly warmed up and ready to tackle the journey ahead. Engaging in pre hike stretches is not just about preparing yourself for a great hike, it’s also an act of taking necessary precautions to effectively minimize the risk of potential injuries while immersing yourself in nature’s wonders. So go ahead, embrace the added tranquility and peace of mind that accompanies a well-stretched body before setting foot on the hiking trail.

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Get Ready To Determine Your Hiking Time

You have prepared yourself and ready for your day hike! But are asking yourself how long does it take to hike a mile? Well, the amount of time it takes to cover a certain distance varies from person to person. And also depends on other factors such as fitness level, terrain, weather and elevation to name a few. The key to an enjoyable hike is knowing your own abilities and finding a pace that works for you. To accurately determine how long it will take to complete your hike, you should first calculate your average hiking speed, or the number of miles per hour (mph) you can cover on flat ground or on an average uphill/downhill gradient. This will give you a good estimate of how much time it will take for you to complete your trek.

In general, an experienced hiker at a fast walking speed can usually cover one mile in about 30 minutes. If you’re pushing yourself hard then this could be reduced down to 15-20 minutes per mile. But if you’re carrying heavy loads or walking up steep terrain then it may take closer to 45-50 minutes per mile.

When planning out your next hike, be sure to factor in these estimates. And adjust them according to any special conditions that might come into play during your day hike. Taking into consideration the type of terrain, weather conditions and any additional gear or supplies that you might have with you can all help make for an enjoyable hike!

Naismith’s Rule For Time To Hike A Mile

Naismith’s Rule is a well-known formula used for calculating hiking times that takes into account trail length and feet of elevation gain. It has been found to be effective in helping hikers plan their trips more accurately.

The core idea of this hiking time calculator is simple. The distance of a hike 3 miles should take the average person 1 hour. The average person can hike a mile in roughly 20 mins. Naismith’s Rule also tells us that we should add 1 hour of time for every 2,000 feet in elevation gain. Let’s put Naismith’s Rule to the test and look at a couple examples.

If you have already ready my post about how much water you need to bring hiking then you already know that both those hikes take me longer what Naismith’s Rule tells us. That is because my hiking pace is slower than your average hiker. I will cover how to find your hiking pace in the next section. In the meantime, back to Naismith’s Rule.

In addition to providing a more accurate way to calculate hiking times, Naismith’s Rule can also help with making sure that hikers are adequately prepared for their trips. Since it takes into account terrain and elevation changes. Hikers can better anticipate how much energy and supplies they will need for their hikes and plan accordingly.

Overall, Naismith’s Rule is an great tool for any hiker wanting to know how long it will take them to complete their day hike. As well as having them prepared for whatever might come their way!

Calculating Your Hiking Speed

Your base hiking speed is something you are going to use all the time when calculating hiking time for yourself. To calculate your base hiking speed, you’ll first need to find a beginners hiking trail with flat terrain that’s at least a mile long. I use one of the local land trust trails for this and I also wear my backpack with whatever gear I normally take in it so my base speed has my pack weight included. Yes, wearing your backpack gives you a more accurate base hiking pace.

Next, noting your hiking time. You can do this by turning on the stopwatch on your phone. Or you can use a hiking app for your phone like my favorite Alltrails. Alltrails will actually tell you your average pace, however it does require a yearly subscription. Back to the stopwatch method. Once you have your time, simply divide it by the number of miles walked to get your average speed in miles per hour (mph). For example: if it takes you 51 minutes or 0.85. (51 minutes/60minutes) to walk 1.7 miles, then your average speed is 2 mph (1.7/0.85=2). Your base hiking speed is an important benchmark to track as you progress in your hiking season. Because it will help you identify what kind of terrain and distance goals are realistic for you.

A great way to help track your progress is to check your base hiking speed a few times throughout your hiking season. I always check mine first thing in the spring, mid summer and in late fall.

Calculation Of How Long Does It Take To Hike A Mile

Now that we have calculated your hiking speed with your pack weight and on flat terrain we can calculate how long it does take to hike a mile. Based on above we know that I hike at 2mph. To calculate how long it does take for me to hike a mile it would look like this. 1hr/2mph=0.5 which is 30 minutes.

Let’s look at our example hikes and see how long does it take to hike a mile. First we will look at each trail with my base hiking speed in it.

Let’s start with Wonderland Trail, 39 mins/1.3 miles= 30 minutes per mile which is my base so that is great! Gorham Mountain Trail is going to be higher partly due to the steep inclines, trail conditions like rough terrain and that I had to bring more water which meant carrying a heavy pack. 60 mins/1.6 miles=37.5 minutes per mile.

Other Factors To Consider When Determining How Long It Takes To Hike A Mile

When it comes to calculating your hiking time, there are several other important factors to consider. For longer hikes, it’s crucial to pay attention not only to the distance but also to the elevation changes. Higher elevations may pose additional challenges. They can require more frequent breaks and a slower pace due to the necessary adjustment to the altitude. It’s also worth noting that the type of terrain, weather conditions, and individual fitness level can further influence your hiking time. Taking these factors into account will help you plan and prepare for a safe and enjoyable hiking experience.

Hiker Experience

Hiker experience level has a big effect on how long it takes to complete a hike. A novice hiker is likely to take much more time to navigate the terrain and adjust to the physical demands of hiking. An experienced hiker, however, will be familiar with the terrain. And have better endurance, so their hiking time will be faster than that of a beginner hikers. Additionally, an experienced hiker may know ways to reduce their hiking time. Such as bringing along less weight in their backpack or finding alternate routes.

It’s important for hikers of all skill levels to understand the various factors that can affect their overall hike time. From elevation changes in the terrain to temperature fluctuations. This way they can plan accordingly and ensure they are able to reach their destination within an appropriate timeframe. I always recommend that beginner hikers add some extra time to there rough estimate of completion time. This is an especially good idea after heavy rain as the trail can become slick and very muddy.

Hiker Fitness Level

If you don’t want to take the time to figure out your own base hiking speed you can just use the average time from below. Hikers often forget to factor in their fitness level when deciding how long it will take them to hike a mile. While some experienced hikers may be able to do it in as little as 15 minutes, the average person or beginner hiker should plan for at least 30 minutes for each mile. To ensure you can meet your hiking goals, commit yourself to increasing your strength and stamina. This could include things like going on daily walks or taking up a weight routine. With additional practice and training, you may find that you’re able to travel much farther than you thought possible and save time on hikes. Or at least stop and enjoy the view for longer periods of time!

Pack Weight

I recommend finding your base hiking time with your pack on for a reason. It is the best way to get a more accurate time. My backpack tends to be on the heavy side, weighing in between 10-15 pounds, sometimes more if I will be hiking the entire day. Your pack might not weigh as much as my heavy backpack. Remember, when I hike with Alex he carries all the camera equipment and I take all the water and safety gear. When I am hiking with anyone else I then have all my camera equipment plus water. This is another reason my base time is on the slower side.

Hiking with a lighter pack load can drastically reduce the time it takes to complete your journey. Going with a simpler day hike setup that has fewer items, or opting for lighter versions of necessary gear can save hours in the long run. Go for a day hike through the summer months without being weighed down and see how much faster you can make your way from point A to point B. It might take some practice initially to get comfortable packing and carrying less, but once you do you’ll be able to move more quickly and with greater ease.

Final Thought On How Long Does it Take To Hike A Mile

So, how long does it take to hike a mile? As you have seen you must consider different factors when determining the hike time for your upcoming hikes. So of the factors are your level of fitness and how many rest breaks you take, as well as the length of the hike you are doing. As your hiking season progresses, you will gain more endurance which makes hiking faster and easier. Therefore, it is important to remember that the amount of time taken for each mile may fluctuate throughout the season.

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Are You Curious About What The Difference Is Between Walking And Hiking?

Walking and hiking are popular activities that can both be done outdoors for exercise, stress relief, and enjoyment. Although they might seem similar, there are some key differences between walking and hiking.

For example, walking is a generally slower-paced activity that is more suitable for those who want to enjoy a leisurely stroll in nature rather than push themselves physically. It’s also ideal if you don’t have much experience with outdoor activities. Meanwhile, hiking often involves more uneven terrain and elevation changes. As well as carrying gear or supplies, which can make it a much tougher workout than a long walk.

Having spent years hiking various trails myself, I have plenty of knowledge to share when people ask me about the difference between walking and hiking. As a beginner hiker myself once upon a time, I remember how confused I was about what exactly made walking different from hiking. Luckily now I know better and am happy to pass on my knowledge to others.

What is Walking?

The definition of walk is to advance or travel on foot at a moderate speed of pace. Or to move about or travel on foot for exercise of pleasure.

Walking is an activity that can be done by hikers of all levels, from beginner to advanced. However, it is different than hiking in some key ways. Walking is generally a slower-paced low-impact activity, as you take your time to appreciate the nature around you. Additionally, walking requires less physical fitness than more intense activities like running or mountain climbing. Going for a walk can provide a lower-stakes environment for beginners to explore the outdoors without feeling overwhelmed or intimidated. Walking can be done at your local park on a nice flat path. Or in an urban environment along the side of the road. Walking can consist of both short distances, especially if you are just getting started or longer distances for those in better shape.

Why Is Hiking Harder Than Walking

Hiking is so much more than just taking a leisurely walk in the woods. It’s an activity that can push your physical and mental limits, and it requires extra preparation and knowledge of the outdoors. With an uneven terrain, varied weather conditions, and changing environments, hiking can be physically taxing on the body. It takes longer to cover the same distance as if you were walking on a flat surface because of all the changes in elevation. You also need to carry your own supplies with you such as food, water, navigation tools, warm clothing for temperature drops, making it even more challenging. Hikers sometimes have to make tough decisions while out on their hike in order to stay safe and complete their journey successfully.

The Health Benefits Of Walking And Hiking

Walking and hiking are great forms of exercise that can provide many health benefits, such as reducing the risk of heart disease and improving your heart rate, blood pressure, and calorie burn. Studies have found that walking for at least 30 minutes a day can reduce the risk of coronary heart disease by up to 19%. Additionally, walking and hiking can help to regulate your blood pressure and reduce high cholesterol levels which can help lower the risk of stroke. Furthermore, it is a great way to boost your metabolism, burning more calories and helping you maintain a healthy weight while reducing stress levels.

Hiking and walking are great for improving your mental health as well! Being out in nature provides a calming effect, allowing you to refocus your attention from daily stressors and relax. This helps reduce the symptoms of depression and anxiety as it can provide a sense of balance and peace. Not only that, but the physical activity itself also releases endorphins, further helping to reduce stress.

In addition, hiking and walking can also help to clear the mind and give you more clarity by allowing you to break away from daily routines. This can help provide perspective on life issues and help lead to better solutions. Furthermore, it’s an opportunity for self-reflection as well, with plenty of time away from distractions like cell phones or computers, you have the chance to really evaluate where your life is at this moment in time. This is another reason I love hiking! I will often take a journal with me and do a reflection writing at the summit or turn back point of a hike.

Check Out My Post On The Mental & Physical Benefits Of Hiking

Read More:

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Ready To Hit The Trail But Not Sure How Much Water You Need For Your Hiking Adventure?

In order to have a successful and enjoyable full day of hiking, it’s crucial to plan ahead and ensure that you have enough water. The amount of water required may vary depending on various factors. These include your unique body type, the duration of your hike, the nature of the terrain, and even the temperature outside. While a general rule of thumb suggests bringing at least 1/2 liter (17 ounces) of water per hour of hiking. It’s always a good idea to carry a slightly larger water supply than you anticipate needing. Staying hydrated is not only one of the best ways help you maintain optimal performance, but it will also contribute to your overall well-being during your outdoor adventure. So, don’t underestimate the significance of ample water intake while hiking and prioritize your hydration to fully enjoy the experience.

Proper hydration is absolutely key for a successful hike. Ensuring you drink plenty of water before embarking on your adventure sets the stage for an optimal start. Personally, I make it a point to consume between 17-24 ounces before hitting the trails. This becomes even more crucial for me as I tend to get dehydrated easily. By starting my hike fully hydrated, I’ve noticed a significant improvement in my overall endurance and enjoyment of the journey!

Take Into Account Some Variables

When going on a hike, it’s important to plan ahead and figure out how much water you need to take. There are several variables that should be taken into account when doing this, including the temperature, terrain, your body type, duration of hike, and level of exertion.

Temperature can play a big role in how much water you need to take. If it’s hot or humid outside, your body will sweat more quickly and you’ll need an extra bottle or two. On the flip side, colder temperatures won’t cause your body to lose as much water during a hike.

The terrain is another factor to consider when planning for hydration needs. If you’re hiking on uneven terrain or up and down hills or mountains, your body will use more energy than if you were on steady ground. This means that you’ll need more water to replenish what you’ve lost.

The size of your body and body weight should also be taken into consideration. Larger individuals such as myself may require more water depending on their activity level since they have more mass that needs hydration throughout a hiking trip. For instance, I need to drink extra water as compared to Alex because of my weight.

Your total duration of the hike is also important when deciding how much water to bring along with you. The longer the day hikes, the more important it is to stay hydrated!

Finally, consider the level of exertion during your hike. If it’s particularly strenuous like going uphill for extended periods of time then obviously more water is needed than if it’s a leisurely stroll with minimal elevation gain or intensity.

How Much Water Should I Drink Before A Long Hike?

Hydration is an essential part of your preparation before starting a long hike. The amount of water you should drink before beginning a hike depends on the length and difficulty of the hike, as well as the temperature and humidity conditions. If you’re planning on completing a longer, more difficult hike during hot and humid conditions, it’s important to drink more water than normal. Generally speaking, as I mentioned earlier, my personal preference is to drink between 17-24 ounces of water before a hike.

That being said, I am generally a first thing in the morning hiker. I get up, eat something and head out for my day. It’s usually about an hour or two from the time I get up to the time I hit the trail. If you are going to have more time between wake up and hike time, say three hours then you should be drinking between 17-24 ounces each hour as a minimum. For a three hour pre-hike timeframe that would be between 51-72 ounces or around 2 liters of water. I know that it sounds like a lot of water. But it really isn’t when you are prepping for a long hike.

How Much Water To Take For A Day Of Hiking

Now that we have gone over the general guideline for pre hike water intake, let’s go over how much water you should take for different hiking scenarios. For instance you will need less water for shorter hikes that are easy level hikes than you would for more strenuous hikes going into higher altitudes on the same day in the same weather conditions.

Let’s do a comparison of a couple of my favorite hikes, both in Acadia National Park. First let’s look at Wonderland Trail, it is 1.3 miles out and back with an elevation gain of 78 feet. This is an easy trail with an average hiking time of 27 minutes to complete. It took us about 40 minutes of, mostly because we stop and take alot of photos.

Our second trail we will look at is also in Acadia National Park. Gorham Mountain is ranked as a moderate trail that is 1.6 miles out and back style with a 429 foot elevation gain. It has an average hiking time of 54 minutes to complete. It takes us about 1.5 hours to complete with stops for photos.

Trail Chart

Let’s look at how I came up with those amounts. Keep in mind the best way to start is with the baseline amount which is 1/2 liter or 17 ounces of water per hour of hiking. You will take your baseline amount and multiply it by the number of hours you will be hiking. Your calculation for Wonderland Trail looks like this: 17X1=17 ounces. Personally, my baseline is 24 ounces. Remember earlier I said that your baseline water supply might be higher depending on your size. Let’s do the same calculation for Gorham Mountain Trail. 17X1.5=25.5 ounces of water.

Take Into Count The Weather Conditions

As you can see on the about graph we have a hot and humid day listed. Now, your girl here starts to sweat standing still at around 75% to 80% humidity. For a nice and level trail like Wonderland I’d double what I would normally take on a low humidity day. Your humid day calculation will look like this: 17X1X2=34 ounces. Now, Gorham Mountain Trail has some elevation gain. It’s steepest incline is 20% which is considered a pretty steep incline. Because of the humidity and elevation gain I will triple the baseline. The calculation looks like this 17X1.5X3=76.5 ounces. Because my baseline is higher my calculation looks like this 24X1.5X3=108 ounces.

Other Factors To Consider When Calculating Your Water

I know, I know, I can hear you now saying, “Jodi, I want to hike, I don’t want to do math!” I will let you in a trick. Ready, my Yeti Rambler water bottle is 26 ounces. I always put a couple ice cubes in it so I know it holds about 24 ounces of water which is enough for one hour of hiking for me.

Unfortunately, I also can’t drink the tap water at my house so I buy water and Poland Spring has a sport top bottle that is 23.7 ounces. I round for easier math, so each one of those is one hour baseline for me. Another favorite of mine is the Yeti Rambler 46 ounce which lives in my pack. I fill it with ice cubes and it will hold 24 ounces of actual water. It will hold more as the days progresses. So, I know that between those three I can take a three hour hike on a low humidity, average temperature day.

Something else to consider is your fitness level. For those of us who, cough cough, may be slightly out of shape, we need more water. Our bodies are working harder and most likely sweating more than a person who is in stellar shape. Therefor we need to drink more water to replenish ourselves. For instance, Alex has a physically demanding job so he is in pretty good shape. I have a squishy desk job and not in as good of physical shape as I can and should be. Therefor, Alex does not need to drink as much water as I do while hiking.

How Much Water To Take With You For A Day Hiking When Using A Hydration Bladder

Alex uses a hydration bladder when we hike instead of a water bottle. Due to this he does not tend to carry any “extra” water in a bottle like I do. He uses the Camelback Fusion Reservoir hydration bladder that is 3 liters or 101 ounces. He is also at the lower level of baseline water intake because he is on better shape than me. Alex can hike Gorham Mountain Trail with his hydration bladder full on a humid day and still have water left over after.

If we were to hike Wonderland Trail on a cooler, less humid day let’s figure out how much water to put in the hydration bladder for our hiking adventure. We know based on Alex’s baseline that he would need 17 ounces of water. Because it is always a good idea to take extra water just in case we always bring at least enough extra for one hour of our baseline amount. For Wonderland Trail Alex would want to fill his hydration bladder with 34 ounces or roughly 1 liter of water.

How Much Extra Water You Should Take With You When Day Hiking

One of the last things I want to go over is how much extra water you should take for a day of hiking. It is important to take some extra water with you especially on long hikes and in hot weather. My general rule of thumb is to always take at least an extra 24 ounces of water for myself. This is my hourly baseline water consumption. When hiking some more popular trails, such as Gorham Mountain, Ocean Path or Cadillac Mountain, I bring and extra 48 ounces. I do so because I have seen people who are blissfully unprepared to be on the hiking trail. We have seen it all! From people hiking in blue jean pants with button up flannel shirts wearing loafers in July. To folks wearing shorts that look more like underwear, a sports bra with no shirt and sandals.

These are the folks who most of the time do not even have a backpack with them and are only carrying one small bottle of water. It is because of the blissfully unaware “hikers” that your girl here looks like she is ready for a backpacking trip on the Appalachian Trail. I don’t mind carrying the extra weight of at least one extra water bottle. Taking extra water especially on humid days has helped many strangers over the years who ran out of water on the trail.

One Last Thing

Now that you can calculate your water requirements, how do you figure out how often to stop for a drink? So, you do not want to stop and drink a whole bunch of water at once. Instead you want to stop frequently and drink small amounts of water. Now, I will be the first to admit that I am terrible at this. But the rest of my hiking gang are pretty good at it. You should stop every 15-20 minutes for a drink of water. One way to do this is to set a timer on your phone, just make sure it is on vibrate only! You can also just check the time and do it without an alarm.

Final Thoughts

Making sure you have the right amount of water with you easiest way to ensure that you will not suffer with dehydration. On the trail, it’s important to stay hydrated. Depending on the temperature and length of your hike, it’s a good idea to bring more water than you think you need. As with any activity in nature, it’s wise to be prepared and bring along more resources – in this case, water – than you think you will need.

It’s generally recommended to drink about 17 ounces or 0.5 liters of water per hour when hiking. This amount may vary depending on intensity of the physical activity as well as the climate conditions on the trail. So make sure that when you’re packing for a day hike, you have enough water with you to last until the end!

The bottom line is that proper hydration should never be underestimated when it comes to hiking in nature. Whether it means bringing more water than originally planned or preparing for extreme weather conditions, taking the necessary steps to ensure enough hydration can be key for having an enjoyable time on the trails!

The post How Much Water To Take For Your Day Of Hiking appeared first on The Fat Girl Hiking.

So you are new to hiking and want to know which muscles you are working while hitting the trail.

Hiking is an incredible activity that works a variety of different muscles in your body. When I first started researching hiking, I already knew it was going to be beneficial for my overall health. One thing I really wanted to learn was what muscles does hiking work and how would it benefit me. When I actually got out there and experienced the burn of my glutes and quads while climbing up steep terrain, I was really sold on the idea!

It’s not just me either. Many other hikers have reported feeling these same muscle benefits from their hikes, and trust me, they’re real! Speaking with other beginner hikers who were curious about the health benefits of hiking has made it clear how important having a functioning body is to this activity. As much as hiking benefits your physical well-being. It also rewards your mental health with mental clarity and relaxation like no other exercise can provide.

What Muscles Does Hiking Work Exactly?

When hiking, you work multiple leg muscles, including quadriceps and calf muscles. Going up hill, your quadriceps bear the brunt of the effort since they are responsible for straightening your knee joint. Going down hill, you’ll notice more strain on your calf muscles as they work to slow and control your descent. You’ll also work your gluteus maximus when descending, helping you maintain good posture and stability. Additionally, your hamstrings help to stabilize both movements by controlling hip flexion. When taken together, these leg muscles help maximize balance and efficiency in each stride.

No matter your fitness level, hiking is a great way to increase cardiovascular endurance. Plus it will build muscle strength by working different muscle groups. When done correctly, it can be a powerful tool for weight loss or weight management, in my case, as well. Furthermore, the fresh air and stunning scenery of nature can help with stress relief and relaxation. So don’t hesitate to get out there and hit the trails! You’ll be glad you did.

Don’t Forget To Stretch

For me, the most important part of staying safe and injury-free is getting your body ready for the activity. You want to make sure your muscles are warmed up and flexible before heading out. Specifically, focus on stretching your hip flexors, quadriceps, calves, hamstrings, and glutes. In addition to stretching, I recommend incorporating a few simple exercises into your pre-hike warmup routine. These can include things such as squats, lunges, and the ever popular high knees. These will help you get your body in motion before hitting the trails.

Finally, once you’re out on the trail make sure to practice good form by keeping your chest up and body aligned, and engaging your core muscles. This will ensure that you have enough stability while traversing uneven terrain. Plus, it will also help to prevent any potential injuries caused by poor posture or misalignment, especially in your lower back.

The Quadriceps

The quadriceps muscles are some of the biggest and strongest in your body. They are located at the front of your thigh, are an essential part of hiking. They are responsible for straightening and extending your legs as you traverse trails. Beginner hikers should think about strengthening their quadriceps muscles in order to make their hikes more efficient and enjoyable.

When hiking, it’s important to remember that your quads are responsible for pushing your body forward. A good technique is to push off from your toes instead of just walking flat-footed. This will help engage the quadriceps and give you better propulsion with each step.

A great way to develop strong quads when not on the trail is by doing body weight exercises. You can do things such as squats, lunges, wall sits, and step-ups. These exercises can be done at home. Additionally, a good warm up before starting a hike is key to preventing injury. It can also help build muscular strength over time.

Overall, developing strong quadriceps muscles is essential for beginner hikers looking to get the most out of their time in nature. With proper preparation and practice, you’ll be able to enjoy longer and more rewarding hikes with confidence.

Your Calf Muscles

Hiking requires strength and endurance in your calf muscles. These are the large muscles located at the back of your lower leg. When hiking, it is important to remember that you should use the correct form in order to optimize your calf muscles while on the trail. Beginner hikers should strive to put their feet flat on the ground with each step. And remember not to lock their knees when walking uphill, downhill or on flat terrain. Additionally, make sure to keep a steady pace and avoid taking too large strides. This will help ensure that your calves receive an even amount of stress throughout your hike.

It is important for hikers to take regular breaks during their hikes and great option to do some calf stretches. This can help prevent muscle pains and cramps from occurring later on during your hike. During these breaks, perform exercises such as rolling out your calves with a tennis ball, calf raises, and heel drops. Doing so can help reduce any tension that has built up in your calves before it causes you pain or injury.

What Is Your Gluteus Maximus Muscle And How Does Hiking Work It

Hikers of all levels of experience can benefit from exercising their glutes. The gluteus maximus, or glutes, are located in the hip and buttocks area. This buttock and hip muscles main responsibility is to help more your hip and thigh.

For beginner hikers, it is especially important to focus on engaging your glutes as you hike. This will help to prevent injury and build strength and muscle mass so that your future hikes might be easier. When hiking, start by focusing on shifting your weight back, but not so far back that you fall backwards, to engage your glutes with each step you take. This will ensure that they are doing the majority of the work instead of other muscles in your legs that may become fatigued more quickly. The best way to prevent strain is to alternate which leg you lead with every few steps to distribute the effort evenly between both sides. This is especially important to do when you are going uphill. Additionally, make sure to keep your stride length consistent and natural while hiking.

By actively engaging your glutes while hiking, beginners can increase their strength, muscle growth and endurance over time and decrease their risk for injury due to an improper stride or lack of support from weak muscles.

The Hamstring Muscles

Your lower body muscles, including your hamstrings, are particularly important for providing the energy and balance necessary to navigate uneven terrain.

For beginner hikers, learning how to engage their hamstring muscles during a hike can make it much easier. Hamstrings are located at the back of your thighs and help you extend or bend your knee joints as you take each step forward. When you’re hiking up an incline, engaging your hamstrings helps provide extra stability so that you don’t slip or stumble. It’s important to remember that even though they help you move forward, they should not be overly stretched as this could cause injury.

In general, when hiking uphill with a heavy backpack, it’s best to contract and engage your hamstrings gradually while making sure there’s no strain on them from over-flexing. Conversely when going downhill with a light pack, having more relaxed hamstring muscles allows for greater range of motion so you can move faster and more freely with less effort.

Aside From The Lower Body What Other Muscles Does Hiking Work?

Hiking is a great way to strengthen not only your lower body muscles but your upper body muscles. Hiking works your entire body making it a great exercise for a full-body workout. When hiking, your shoulders and arms help your body forward, while also working to stabilize you while hiking over uneven ground and rough terrain. It can also help you gain better control of your core muscles and back muscles as you balance and adjust your body during hikes. This makes it a great workout to help in building muscle. Plus, the incline of a steep hill can add an additional challenge that helps in toning arm and shoulder muscles even more.

If it’s your first time hitting the trails, make sure you start off with easier terrain until you get a feel for the activity. Trail or speed walking on flat level ground is a great way to get started as it’s lower impact and still offers some resistance training benefits for beginner hikers. As you get more accustomed to it, increase the intensity of your hike difficulty by adding in uphill hiking or varying terrain. With regular practice, your upper body will soon become stronger and more toned from all that hiking!

Hiking uphill or what we refer to as hiking an incline does work different muscles than hiking downhill or descending. Because of this it can feel like you are getting a completely different muscle groups workout depending on the direction you are hiking.

Read More:

The post What Muscles Does Hiking Work And Build In The Legs? appeared first on The Fat Girl Hiking.

Hiking can be a great way to stay active and get some fresh air, but it’s often hard to know what to pack for lunch. Fortunately for you, you have come to the right place. If it is one thing we know about around here, it is food! I don’t know about all of you, but I did not become The Fat Girl Hiking by eating carrot sticks, instead I ate carrot cake. Continue on for some fantastic hiking lunch ideas.

I will admit that when I started hiking I would just pack a whole bunch of trail mix, beef jerky and granola bars for my lunch. I would basically use my trail snacks as my lunch and I do not recommend this. Because hiking burns a lot more calories than just walking, it is a good idea to pack a well balanced lunch so that you can keep your energy levels up. Things you want to have in your day hike lunch are some complex carbohydrates, healthy fats, lean protein and sodium. Yes, you need sodium aka salt while you are hiking.

Basic Overview Of Food Types For Your Long Hike

There are plenty of delicious and easy-to-make lunch ideas that you can enjoy on your hiking journey! From simple sandwiches and wraps to hearty one-pot recipes and creative bento boxes, there’s something for every hiker. Here are just a few options:

Sandwiches and Wraps: Sandwich classics like peanut butter and jelly never go out of style, but if you’re looking for something more unique, try making a hummus wrap with veggies.

One-Pot Recipes: One-pot meals make the perfect hiking companions because they require little cleanup and provide an easy way to pack lots of protein in one meal. Try cooking up a pot of quinoa pilaf with vegetables before hitting the trail.

Bento Boxes: Bento boxes offer endless possibilities for creating nutritious, balanced meals that will keep you energized throughout your hike. Whether it’s roasted couscous salad, sushi rolls, or Korean bibimbap, the options are endless!

When you’re gearing up for your next hike, don’t forget to delicious and hassle-free lunch options. Armed with these swift and simple lunch ideas, you’ll be fully prepared to conquer any challenge while hiking. But, before we get to those let’s go over some basics.

Food you Should NOT Take For Your Hiking Lunch

Eating a heavy, greasy lunch also known as junk food while out on the trail is one of the worst things you can do, as it will leave you feeling sluggish and weighed down. Here is a list of some of the food items that should definitely be avoided when planning a day hike:
1. Fast food burgers and fries
2. Greasy pizza
3. Sugary sodas
4. Chips dipped in creamy dips like ranch or blue cheese
5. Candy bars or any other sugary snacks
6. High-fat deli meats like bologna or salami
7. Any processed lunch meat with added preservatives

As much as you might crave some of the items listed above it is best to wait until you are done hiking to indulge yourself. Not only can these food items make you feel sluggish, they can also make you tired and leave you feeling slightly sick, or at least that is what happened to me.

What You Should Eat On A Day Hike

It’s important to remember that a healthy, balanced meal is key for any outdoor activity, especially hiking. The best way to ensure you will have enough energy on the trail is to focus on nutrient-dense options like fresh fruits and vegetables, whole grains and quality proteins.

When packing your lunch for day hikes, it is essential to pack light, yet nutrient-rich and energy-dense foods that will power you through the long hours of hiking. Here are some of the best foods to take on a day hike:

1. Nuts – almonds, walnuts, etc. are great sources of healthy fats and are packed with protein.
2. Trail mix – A combination of nuts, dried fruits and dark chocolate adds an extra boost of energy while satisfying hunger cravings.
3. Whole wheat sandwich – Packed with carbs and fiber, a whole wheat sandwich can provide enough energy to keep you going for a couple of hours.
4. Nut butters – bringing nut butter packets like almond or peanut butter can give you not only extra calories but also vitamins and minerals from the nuts used in them.
5. Fruits– Apples, oranges or bananas are great snacks that can give you enough potassium to help restore electrolytes lost during exercise as well as vitamin C which helps protect your body from oxidative stress caused by exercise.
6. Jerky – jerky is an excellent source of protein and contains minimal fat which makes it a great snack for those who want to build muscle mass while hiking without adding extra weight with too many carbs in their diet
7. Protein bars– Protein bars provide easy access to protein which helps rebuild muscles after strenuous activity like hiking all day long

Our Top Picks Of Day Hike Lunch Ideas

When picking your bread, wrap and/or crackers, remember to go with a whole grain option. A whole grain bread option is a great choice for hikers because it provides more complex carbohydrates and fiber to keep your energy levels up. Whole grains also contain more vitamins, minerals, and phytonutrients than white breads. Additionally, whole grain breads can help regulate blood sugar levels better than white breads which is great for people like me who are pre-diabetic. The complex carbs in whole grain breads are also ideal for sustained energy on long hikes, meaning less hunger along the way!

I always recommend talking to your doctor if you have some health issues. I am a pre-diabetic with Esophagitis due to a stomach hernia as well as some vitamin deficiencies. We are having fun times over here! Because of these health problems I have a very restrictive diet in my everyday life, the problem was that when hiking my restrictive diet was not working well to keep me fueled and feeling well on the trail. I was able to work with my doctor to come up with some dietary exceptions for my long hiking days. So, again, I recommend talking with your doctor and letting them know that you plan to hike and come up with a dietary plan together.

Top Sandwich Lunch Ideas For Day Hiking

When it comes to sandwiches for a hike, there are a few options that stand out above the rest. Here are the top picks:
1. Peanut Butter & Jelly – This classic sandwich is lightweight and easy to make in a hurry. It’s also energy-dense and packed with protein, making it a great option for the trail!
2. Hummus & Veggie – If you’re looking for something healthier and lighter on calories, this is your best bet. Choose whole wheat bread or a whole wheat wrap as a base, add hummus and your favorite fresh veggies, then pack it up!
3. Club Sandwich – If you’re in the mood for something heartier than PB&J but still don’t want to take a lot of time to prepare, this is the sandwich for you. Pile turkey and bacon between two slices of bread with lettuce and tomato for an easy but filling meal-on-the-go.
4. Italian Sub – For something really substantial and full of flavor, go with an Italian sub. Just make sure you pack something to keep it from getting soggy before lunchtime!
5. Egg Salad- Hard-boiled eggs are something I generally have in my fridge all summer thanks to my in-laws chickens! It is really easy for me to whip together an egg salad wrap with a whole grain wrap and tossing in some lettuce the night before or the morning of a hike. Eggs are a great source of protein for you!

These sandwiches are sure to provide all the sustenance you need while out on the trail, so why not give them a try?

Top Picks For One-Pot Meals To Take On Your Day Hike

I love one-pot recipes, especially in the fall. There is nothing like taking a hike on a cool fall day and having yourself a nice hot meal to help keep you warm. I also love these for my everyday life so I usually have one of these in my fridge at all times. All you need to do is heat is up and but it in a thermos before you head out for a day on the trails. I have an extra Yeti water bottle that is perfect for putting your hot meals into. That makes these lunch ideas perfect for hiking.

1. Minestrone Soup: This hearty, Italian-style soup is one of my favorite comfort foods. It’s packed with vegetables, beans, and pasta for a filling meal that is sure to warm your belly.
2. Quinoa Pilaf with Vegetables: A nutritional powerhouse, quinoa is a complete protein and an excellent source of dietary fiber. This pilaf packs in fresh vegetables for a light yet satisfying meal.
3. Fajita Soup: a delicious soup made with all your favorite fajita fillings like bell peppers, onions, garlic, and black beans in a flavorful broth.
4. Chili Stew: an easy chili recipe that can be made ahead of time. Chili Stew is also something that you can easily add or remove ingredients from to make it to your own preference.
5. Pasta Primavera: a light yet filling dish that’s perfect for a day hike- fresh vegetables are cooked together with noodles for a simple one-pot meal that’s full of flavor!

Top Picks Of Bento Boxes To Take For Your Hiking Lunch

Not sure what a bento box is? No problem, let me explain. A bento box is a traditional Japanese lunch box typically filled with rice, fish or meat, and cooked vegetables. It usually comes in a single-portion container composed of multiple compartments. Bento boxes can be made from metal, plastic, wood, lacquerware, stoneware and ceramic. Bento boxes have become popular around the world as they are convenient and often reusable. When it comes to hiking, a bento box will offer plenty of lunch ideas.

1. Teriyaki Chicken Bento Box: Cubed teriyaki chicken, steamed rice, edamame, carrots and broccoli florets.
2. Grilled Salmon Bento Box: Grilled salmon, soba noodles, steamed spinach, avocado slices and cucumber slices.
3. Sushi Bento Box: Assorted sushi rolls (cucumber maki roll, salmon nigiri), edamame and pickled ginger.
4. Veggie Bento Box: Steamed vegetables (broccoli, cauliflower and carrots) with a side of hummus for dipping.
5. Mediterranean-Style Vegetarian Bento Box: Hummus dip with whole grain pita chips, olives with a drizzle of olive oil, feta cheese cubes and cherry tomatoes. If feta cheese isn’t your thing you can replace it with a hard cheese like Halloumi or a soft cheese such as goat cheese.

Best Option For Fruit To Take For Lunch While Hiking

I love fruit, especially when I am hiking. I tend to get cravings for something sweet while I am on the trail so I always carry some fresh fruit with me. Fresh fruits are something you will always find in my fridge so it is easy for me to grab some when packing my lunch. Some great ideas for dessert to take hiking for lunch is to pair the following fresh fruits with a nut butter.

Fresh fruits are an excellent and nutritious option when packing lunch for a hike. Here’s a list of my top 5 picks:
1. Apples – these tasty fruits are full of vitamins and minerals, plus they go great with some nut butter and can be eaten with or without the skin.
2. Bananas – easy to pack and peel, this classic fruit is packed with potassium, vitamin B6, fiber, and magnesium.
3. Blueberries-they are loaded with antioxidants and fiber, which helps to keep you feeling full.
4. Oranges – these citrus fruits are full of vitamin C and can help you stay hydrated during your hike due to their high water content.
5. Strawberries – add some sweetness to your snack with strawberries! They also have powerful antioxidant properties that will boost your immune system during your journey.

Pack In The Protein With These Great Nut Butter Options

Nut butters go hand in hand with the fresh fruits I bring. I pair them together to make a dessert for myself while out on the trail. The ideas are endless when you start to pair these butters with your fresh fruits to have after lunch while hiking. Here is a list of the top nut and seed butters I like to pack in my lunch box when going hiking.

1. Almond butter – it’s rich in protein and healthy fats, so even a few spoonfuls can keep you feeling full and energized for the rest of your hike. Plus, it’s a good source of other essential vitamins and minerals too.
2. Sunflower seed butter – this nut-free option is a great way to add extra protein to your hiking lunch bag. It’s also full of healthy mono-unsaturated fats, vitamin E, magnesium, and zinc.
3. Cashew butter – this nut butter is high in protein as well as healthy monounsaturated fats like oleic acid which helps reduce inflammation caused by exercise. It’s also a great source of omega 3 fatty acids, magnesium, phosphorous, zinc and copper.
4. Walnut butter – walnuts are known for being one of the most nutrient-dense nuts available and that includes their butters too! Walnut butters have lots of heart-healthy fats, Vitamin E, magnesium and other essential micronutrients that make them a great choice when prepping lunch for your hike.
5. Peanut Butter – probably the most iconic nut butter when it comes to hiking lunch! Peanut butter has plenty of protein along with several vitamins and minerals including Vitamins A & B6, iron and magnesium making it an ideal energy boost!

The Extras For Your Lunch Box: Trail Mix, Nuts, Jerky And Protein Bars

Anyone who has ever hiked with me will tell you that I always pack way too much food! I carry with me not only a lunch box but a hiking snacks bag in my hiking pack. Also, those who hike with me laugh about all the food I bring until they run out and need something to eat. This is where the extra’s in my lunch box come in. I also keep extra’s in case the hike is more strenuous that originally thought to be or the weather is hotter therefor taking longer than anticipated. Sometimes you just need that little extra and that is where things like trail mix, some plain old nuts, jerky or a couple protein meal bars comes in handy.

You should be able to pick up all of these items at your local grocery store. With there being so many options for all of the items it really boils down to your personal preference. I really like to make my own trail mix but Alex and I also eat it pretty regularly so by making our own we are sure to get what we like. I will give you my recipe for trail mix so you can get some ideas of things to put in yours to add to your lunch while hiking.

Jodi & Alex’s Trail Mix

Ingredients

2 Cups Raw Almonds
2 Cups Raw Pistachios (No Shell)
1 Cup Raw Brazil Nuts
1 Cup Raw Macadamia Nuts
1/2 Cup Roasted Pumpkin Seeds
1/2 Cup Raw Sunflower Seeds
3 Cups Dried Blueberries (We live in Maine so I get fresh blueberries in season and then dehydrate them myself to have all year)
2 Cups Unsweetened Coconut Chips
2 Cups Dried Apples (Also something I make myself every fall after Apple Picking!)
1 Cup Salted Pretzels

Instructions

Combine ingredients into a large mixing bowl and using a rubber spoon stir everything together. Store in a container or zipper bag and presto, homemade trail mix. Again, you can add or remove whatever you want from this to make it your own. I do buy my ingredients online for this.

Some Other Considerations

When it comes to packing your lunch for your day hike, there are some things you need to keep in mind. My best hiking lunch ideas almost always contain perishable foods so you will need a good lunch box and ice pack. The last thing you want, especially on longer hikes is to reach for your lunch only to realize it spoiled and is not edible.

As far as how I pack my sandwiches for hiking, it will depend on how long of a hike and what I have for a sandwich. I tend to eat a lot of wraps when I hike so the hard sandwich containers don’t always work out well for me. Unless I wrap my wrap in plastic wrap to keep it from unrolling my poor sandwich is generally a mess when I get around to eating it. I tend to use reusable storage bags for my wraps and other fresh food. I love them because they are reusable and come in different sizes. The reusable bags also take up less space in the lunch box than the hard plastic containers.

Things I Do Not Take On A Short Hiking Trip For Lunch

I am sure that you have read others talk about dehydrated meals, freeze-dried meals, chicken packets and tuna packets when you read about nutritious hiking lunch ideas. And, don’t get me wrong, I am sure people love them, they just aren’t for me. If you take any freeze-dried meals or dehydrated meals you will then need to either take hot water in a thermos or bring a small cook stove with you to make your meal. Yes, they are an easy meal idea but let’s face it, we are talking about meals for day hikes. These types of meals are great if you are say hiking the Appalachian Trail or doing any number of multi-day hikes.

The same hold true for me when it comes to chicken packets and tuna packets. I have tried several of them and I was not a fan. Again, I am a day hiker so I would rather make a chicken salad sandwich at home to take with me than eat a chicken packet on the trail. These are a great option for multi-day hikes as it will provide you with lean protein and other nutrients for your backpacking trip.

In Conclusion

Hiking can give you the opportunity to get creative with lunch ideas. Whether it’s a nutritious snack or an entire meal, you can pack something that will keep your energy sustained and your taste buds happy. There are plenty of healthy and delicious options for your next hike, from simple sandwiches to more adventurous dishes. Plan ahead, bring enough food, and enjoy!

The post Easy Hiking Lunch Ideas: Best Food For A Day Hike appeared first on The Fat Girl Hiking.

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Best Ready To Drink Electrolytes Water For Hiking

Propel Electrolyte Water Variety Pack

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Propel Flavor Enhanced Water With Electrolyte Variety Pack is the perfect choice for beginner hikers. A range of refreshing flavors provide great taste without the added sugar or calories. Plus the convenient individual bottles are ready to drink. Each bottle contains electrolytes that help replenish fluids lost while hiking in hot weather.

For those looking for ready to go sports drinks that are also a flavorful way to stay hydrated on their hikes, Propel Flavor Enhanced Water with Electrolyte Variety Pack is the answer.

These are great if you need something fast, or if like me and your electrolyte mixes packets go punctured in your bag. I also like these sports drinks because you find them at most grocery stores now.

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Best Electrolyte Powders To Add To Your Water

Liquid IV Powder Packets Electrolytes For Hiking

Features: Single Serving Packet | Lots Of Flavors | Two Size Options  Buy It Here

Liquid IV Electrolyte Powder mix is the perfect choice for beginner hikers looking for an easy, convenient, and tasty way to stay hydrated while out on the trail. Just a single packet of this powder mixed with about 16oz of water provides the same hydration as drinking two to three bottles of water! All while providing essential vitamins and nutrients such as Vitamin C, B3, and B5.

It comes in a variety of flavors like lemon lime, raspberry lemonade, and acai berry-pomegranate just to name a few, so you don’t have to worry about getting bored with just one flavor. Plus Liquid IV’s formula has been clinically tested to help your body absorb more rehydrating fluids than water alone. So if you’re a beginner hiker looking for an easier way to replenish using electrolyte drink mix and stay hydrated on your next adventure, Liquid IV is definitely worth checking out!

I love these because I can take this electrolyte mix and add it to my plain water in my water bottle during my hike on hot days. I generally have a hard time staying hydrated which can lead to muscle cramps. Adding one of these electrolyte mixes to my water bottle throughout my hike helps to make sure I stay hydrated and keep my electrolyte levels up.

I also keep extra of these in my pack in case I come upon someone who might be experiencing dehydration on the trail. It is easy for you add the packet into a water bottle for someone. They are small and light enough that it is not a big deal to have some extra one in your pack just in case. You never know what you might encounter on the trail.

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Top Pick For Electrolytes Snack For Hiking

Honey Stinger Energy Gel

Features: Single Serving Packet | 4 Yummy Flavors | Made With Real Organic Honey  Buy It Here

Honey Stinger Energy Gel with Electrolytes is the perfect choice for beginner hikers. It comes in a convenient single serving size, so you don’t have to worry about taking too much or not enough. Plus, it does not contain any artificial sweeteners or artificial colors and it has a great taste! The fruit smoothie texture is something even the most discerning palate can appreciate. On top of that, it contains electrolytes to help replace what you lose while hiking and keep your energy levels up. In short, Honey Stinger Energy Gel with Electrolytes is an excellent option for beginner hikers looking for a tasty and convenient way to get some extra fuel on the trail. Give it a try and you won’t be disappointed!

These are also something I like to keep extra of in my pack for emergencies. I have seen my fair share of things on the trail. The most common one by far has been people suffering from dehydration and heat exhaustion on hot days. They are also great electrolytes for hiking because they are individually packaged so you know you are getting the proper amount.

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Do I Really Need Electrolytes For Hiking

One of the most important things to consider when hiking, especially in hot or humid climates, is staying hydrated. Drinking electrolytes can help ensure that you don’t get dehydrated and continue to make progress on your hikes. Electrolytes not only help keep you hydrated but also enable essential functions like muscle contraction, nerve impulse transmission, and acid-base balance throughout your body.

Proper electrolyte consumption is particularly important for those who sweat a lot or spend extended periods of time outdoors as it helps replace what is lost in sweat and prevents cramping and fatigue. When you’re out there on the trail, drinking water won’t be enough – you need electrolytes to avoid serious health problems that can result from dehydration.

Should You Drink Electrolytes Before Or After Hiking

Before embarking on a hike, considering whether to drink electrolytes is critical. Making the right choice can help you get the most out of your experience!
By consuming an electrolyte-infused beverage beforehand, you can give your body the added jolt of energy it needs to tackle the trail ahead. Not to mention, it can also prepare your body for the energy it will expend throughout the rest of your adventure.

During the hike, drinking electrolytes can also assist in replacing any salts or minerals lost through sweat and ensuring your body stays adequately hydrated for the entire trek. This is crucial for maintaining peak performance and avoiding any risk of dehydration and electrolyte imbalance.

Even after the hike is over, drinking electrolytes is a good idea and can help replenish essential nutrients and ensure your body remains hydrated for the next day’s activities. Ultimately, maintaining a healthy balance of salts, minerals, and fluids in your body can make hikes more enjoyable!

How To Tell If You Might Need Some Electrolytes

Electrolytes are essential for maintaining the proper levels of hydration and helping your body regulate its temperature and pH levels. If you experience any of these symptoms while out on the trail, make sure to take a break and have some electrolyte-rich foods or drinks so you can keep hiking strong!

Electrolyte imbalances are common in active individuals, especially those who sweat heavily. Symptoms of electrolyte imbalance include:
1. Headaches
2. Fatigue
3. Muscle cramps or muscle weekness
4. Lightheadedness
5. Rapid heartbeat or palpitations
6. Weakness or difficulty concentrating
7. Dehydration
8. Increased thirst
9. Salty cravings
10. Irregular or slow heartbeat

Do Electrolytes Help You Rehydrate Faster

Electrolytes are essential minerals found in the body such as sodium, potassium, and magnesium. These minerals help your body regulate hydration levels and are particularly useful when you’re dehydrated. By drinking an electrolyte drink, you can quickly replenish your body’s store of electrolytes and rehydrate yourself faster than by just drinking water.

When it comes to rehydrating, electrolyte drinks are often a better option than plain water because they contain sugar and salts. Those help your digestive system absorb the fluids more quickly. This helps your body retain more of the fluid you’ve taken in so you can become hydrated faster. However, it should be noted that these drinks do have more calories than plain water, so if you’re trying to watch your calorie intake it may not be ideal for rehydration purposes.

In addition to being more effective at hydrating than plain water alone, electrolyte drinks also provide other benefits such as restoring energy levels and preventing muscle cramps during physical activity. They are also helpful in maintaining proper pH and fluid balance in the body which is important for overall health.

Overall, if you want to get rehydrated quickly, especially on hot days then drinking electrolytes is one of the best options available. The added sugar and salt helps your body absorb the fluid faster so you can start feeling better sooner.

The Main Electrolytes

There are five main electrolytes in our body- sodium, potassium, calcium, chloride, and magnesium. Sodium helps to regulate both water levels and blood pressure, making it an essential electrolyte for our body. Potassium, on the other hand, is crucial for muscle contractions and nerve impulses, making it an indispensable electrolyte. Calcium not only helps our muscles move but also strengthens our bones, making it a must-have electrolyte in our body. Chloride and sodium work hand-in-hand to maintain fluid balance in our cells and extracellular spaces. Finally, magnesium is responsible for activating enzymes in our body that are responsible for numerous biochemical reactions, rendering it a vital electrolyte.

Ensuring that our body has an adequate supply of these essential electrolytes especially in hot weather is crucial to maintaining a healthy and well-functioning body.

Some Food Options To Replace Electrolytes For Your Hiking Trip

Hiking snacks are also great way to replenish electrolytes and provide energy during a long hike. Here’s a list of some of the most popular hiking snacks and why they’re essential for any hiker:

1. Energy bars – high in carbohydrates, these are a great source of quick energy. Look for bars that are free of processed sugars and contain healthy fats and proteins as well.
2. Nuts – rich in protein, omega-3 fatty acids, vitamins, and minerals like zinc, magnesium, and calcium—nuts make an ideal snack while on the trail.
3. Trail mix – this combination of nuts, dried fruits, and chocolate or other candy provides an easy-to-carry snack with quick energy boosts throughout the hike.
4. Fresh fruits & veggies – apples, oranges, peppers—these fresh produce options provide lots of nutrients as well as hydration benefits when consumed while out on the trail.

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The Ins and Outs of Trail Appropriate Footwear

If it’s your first time hitting the trails, you may find yourself wondering what to wear, especially on your feet. After all, there’s nothing worse than walking for hours in shoes that end up leaving you with blisters. But at the same time, do you really need to spend hundreds of dollars on professional hiking boots? Can’t you instead just wear your regular sneakers? The answer – probably. While more serious hikers will most likely need some sort of designated hiking shoes, the occasional hiker, especially those just starting out, can usually get by with standard run-of-the-mill sneakers. That being said, every hike is different. Every hiker is unique. Before you head out on the trail, it’s important to take a few moments to reflect on your personal situation and decide what works best for you.

Common Types of Footwear

There are five main types of footwear that many hikers utilize. These include sneakers, running shoes, trail running shoes, hiking shoes, and hiking boots. While any of these are acceptable to wear on the trail, they each offer their own advantages and disadvantages. Generally speaking, sneakers and running shoes are the most affordable and easily accessible options. However, they do not provide as much support and protection because they are multi-purpose shoes. Meanwhile, trail running shoes, hiking shoes, and hiking boots are all designed specifically for hiking and, therefore, offer much more support, durability, and protection. 

That being said, the level of support and protection you’ll find among hiking footwear varies. Each option is designed a bit differently and offers varying benefits. While hiking boots are the most supportive and durable, they’re also the heaviest and can be challenging to move around in. Meanwhile, trail running shoes are much lighter and easier to maneuver but don’t offer as much support and protection. Finally, hiking shoes fall somewhere in the middle, providing a decent amount of support and protection while maintaining a modest weight. 

What to Wear and When

Which of these shoes you opt to wear will depend upon a variety of factors. Some factors include your budget, personal preferences, physical condition, and the difficulty of the trail you intend to hike. To help you break down what to wear and when, we’ll explore each option in more detail, highlighting the pros and cons of various types of footwear.

Hiking in Sneakers

Sneakers are a great option for those who are new to hiking and not ready to invest in hiking footwear. Chances are, you probably already have a pair of sneakers lying around the house somewhere that you can simply grab and hit the trails with. This convenience and affordability make sneakers a common choice among new and occasional hikers. In fact, I started out my own hiking journey with regular, every day sneakers. I used to hike regularly in a pair of Saucony Cohesion sneakers. They were not only affordable but comfortable as well. It wasn’t until I started hiking more often and taking on more difficult trails that I made the switch over to actual hiking footwear. 

The same holds true for many other hikers as well. Since sneakers work great on beginner trails, they’re an easy go-to when you’re just starting out. As long as the trails you explore are relatively flat, even, and short, you shouldn’t have any problems hiking in your sneakers. That is, of course, as long as you don’t have any medical conditions that need to be taken into consideration. If you do have some physical limitations, it’s probably in your best interest to obtain hiking footwear that will provide you with more ankle support, as sneakers are not as protective and supportive. Similarly, if you plan on hiking longer, more challenging trails, it’s advisable to invest in more supportive footwear that’s built specifically for hiking.

Hiking in Running Sneakers

Like sneakers, running shoes are another great option to consider for new and beginner hikers. Not only are they more affordable than most hiking shoes, but they’re also great for easy trails that are even, short, and relatively flat. As long as you don’t have any medical conditions that require ample support and you don’t plan on exploring difficult or challenging trails, then you should be just fine hiking in your running shoes.

Running shoes are a great alternative to consider if you don’t want to risk damaging or dirtying your everyday sneakers. Remember, hiking trails can be muddy and messy at times! Especially if it’s been raining, so you should always come prepared to get dirty as well.

Hiking in Trail Running Sneakers

Trail running shoes are an excellent option for those who would like more support but don’t want to deal with the bulkiness of hiking shoes and hiking boots. Specifically designed for running on rugged terrain. Trail running shoes are supportive and protective but also lightweight and breathable at the same time. In fact, when I made the switch away from regular sneakers, I opted for a pair of Salomon trail running shoes because of their ability to provide support without the added burden of additional weight. On top of this, trail running shoes are known to offer better traction, especially along uneven terrain, and are more durable than regular sneakers and running shoes. Personally, I won’t hike in anything other than a trail running sneaker in the summer now.

It’s important to note, however, that while trail running shoes are supportive, they aren’t as supportive and protective as hiking shoes and hiking boots. Therefore, if you require extra support, especially around your ankles, you should consider investing in proper trekking footwear.

Hiking in Hiking Shoes

If you’re looking for footwear that provides decent protection and support but isn’t quite so bulky and heavy, then hiking shoes are the way to go. Generally speaking, hiking shoes are a hybrid combo of trail running shoes and hiking boots. While they provide almost the same level of protection and support as hiking boots, they are typically lighter, more flexible, and more breathable. The material used on hiking shoes is generally thicker than trail running shoes, so you can expect them to be a bit heavier but also more durable than trail runners. 

Overall, hiking shoes are great for a wide variety of hikes, including short-distance and long-distance trails. They can be used across an array of terrain, including off-trail and backcountry bushwhacking. Hiking shoes are what I use during the cold winter month. I personally love the Merrell Moab 3. They are sturdier than my Salomon Sense Ride sneaker but still just as breathable. And for those of us who have sweaty feet, we need breathable.

Hiking in Hiking Boots

For those in search of maximum protection and support, hiking boots are, without a doubt, the way to go. Not only do they provide ample ankle support, but they are also slip-resistant, waterproof, and warm. This means that you can even use them in the colder months if you ever decide to try winter hiking. In addition to this, they are great across all types of terrain and are perfect for off-trail explorations. And the best part is, they are super durable and last forever. So if you’re an avid hiker (or plan to be), hiking boots are well worth the investment.

Now, I personally don’t like to wear a boot, however Alex prefers them. He needs extra ankle support and likes the feel of them while hiking. Alex swears by the Oboz Sawtooth Hikers.

With this level of protection and durability, however, comes a few concessions. Hiking boots are typically the heaviest of all hiking footwear and do require a bit more energy to hike with. Their bulkiness also makes them more difficult to travel with. So if you plan on venturing off on an outdoor vacation, you may be better off packing something a bit lighter.

Common Comparisons

Many hikers who decide to invest in footwear find themselves torn between a few different options. For those looking for lightweight support, it becomes a question of trail running shoes versus hiking shoes. Meanwhile, those who place maximum support first and foremost usually find themselves debating between hiking shoes and hiking boots. While there is no one clear answer to either of these questions, we’ll break down the differences, so you can decide what works best for you. 

Trail Running Sneakers vs. Hiking Shoes

Generally speaking, trail running shoes are lighter and more breathable than hiking shoes, while hiking shoes are more supportive and durable. They both are great options on short and long-distance trails and can handle a variety of terrain. Hiking shoes, however, do possess thicker soles that provide better traction and underfoot support, which is important if you plan on hiking off-trail. Meanwhile, trail running shoes are usually more flexible and allow for a wide range of movement, such as trail running.

Overall, trail running shoes are preferred among hikers who prioritize flexibility and movement. While hiking shoes are favored among those who want a bit of flexibility with ample support.

Hiking Shoes vs. Hiking Boots

While hiking shoes and hiking boots both offer great support and protection, hiking boots do provide a bit more support. They rise higher up on the leg and wrap around the ankle. Hiking boots are also typically made of tougher material, which makes them more durable but also heavier than hiking shoes. Meanwhile, hiking shoes offer a lower rise, so they aren’t as supportive around the ankle, but they are still very supportive and protective around the feet. In addition to this, they are typically lighter in weight, more flexible, and more breathable. 

Generally speaking, hiking boots are preferred among hikers who prioritize support and durability. While hiking shoes are favored among those who like support but also want a lighter shoe that offers more flexibility. 

Choosing the Best Footwear for You

“What type of footwear is best for hiking?” 

This question commonly comes up among hikers, especially new hikers, as they prepare to hit the trails for the first time. And while it may seem easy enough to throw out an answer, the truth is – there is no one correct answer. What works for one person may not work for another, and vice versa. Everybody is different, every hike is different, every trail is different, and every shoe is different. It all just comes down to the individual and their personal preferences. I personally prefer a lighter more breathable trail running sneaker. Alex prefer a most stable hiking boot. We have have many debates about what is the best option when hiking.

So while I can’t necessarily tell you what shoe is right for you, I can offer you some advice. And that is to pay attention to your body. Find what feels the most comfortable because, in reality, comfort is what matters most. If you want or need extra support, consider investing in hiking boots or hiking shoes. If you prefer to have more flexibility and sensitivity underfoot, then try out trail running shoes. And if you just want to give hiking a try, throw on those sneakers or running shoes and give it a try. At the end of the day, it’s all about you and what makes you the most comfortable!

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The Hiking Community & Learn Hiking Etiquette

Steep inclines, breathtaking views, and a respect for natural beauty all help bond hikers to one another. There’s unspoken respect between those who know what it’s like to experience the hardest physical exertion of your life, only to be greeted by a view that’s better than you can imagine. There’s also an unbreakable bond formed between those that have to poop in precarious positions with some of the best bathroom views available. Before you hit the trail be sure to learn about hiking etiquette!

It doesn’t take long to feel welcomed by the hiker community! Everyone is thrilled to share the outdoors and experienced hikers generally love to see more people enjoying the sport. However, there are clear rules and safety tips in this community. It’s not wise to start trekking without learning said rules. Not only do these rules keep everyone safe, but they also protect the environment. That way humans can keep enjoying it for years to come. The last thing a new hiker wants to do is peeve another hiker. Stick to these simple tips to ensure you have the safest, most enjoyable experience possible.

Hiking Trail Etiquette

Hiking trail etiquette consists of rules on the trail that should be abided by at all times and followed by all explorers. Proper etiquette helps keep things running smoothly and keeps everyone safe, too! Most importantly, hiking etiquette gives a blueprint for how to not be…well…annoying. 

Right-of-way

First rule of the trail: you are not the only person on the trail! Trails and mountains worldwide are enjoyed by hikers, horseback riders, mountain bikers, and more. When coming across fellow adventurers, know who has the right-of-way. 

• In a hiker vs. hiker situation, the hiker traveling uphill has the right-of-way, so follow their lead. Those traveling uphill generally can’t see as far and might be intensely focused on trying to forget how badly their booty is burning on the way up! They’re less likely to see hikers coming downhill.
• If you’re hiking and you come across a mountain biker, you technically have the right-of-way. However, mountain bikers are often moving a lot more quickly than you can, and, let’s face it, it’s harder to pull a bike to the side than to just step to the side, so it’s recommend that the hikers pull off when possible. 
• Horses can kick your face into tomorrow, so it’s best that you give them the right-of-way on the trail. They are less maneuverable than you and much harder to predict. If you come up to an equestrian group from behind, be sure to leave a wide space between you and the group and announce your presence. Horses can get spooked if something sneaks up behind them. Remember that thing about kicking your head into tomorrow? Yeah, don’t spook them.

Leave No Trace

The motto to live by in any outdoor situation is “pack it in, pack it out.” If you bring ANYTHING with you, it should leave with you. This is all-inclusive of your trash, food scraps (even biodegradable ones like banana peels!), and your poo products. While it may not sound fun to pack around used toilet paper with you, it’s even less fun to find someone else’s used toilet paper in the wilderness. 

Not only is bringing your trash with you the polite thing to do, but it helps protect the environment and the animals that live in the wilderness. Many packaged food products have plastic in them that will never leave the dirt they’re buried in. Not to mention that animals getting into human food is dangerous for their health. It’s also dangerous for you and other hikers. If an animal likes human food, they are more likely to approach humans aggressively to get another taste of PB&J’s! No one can’t blame them, PB&J’s are delicious, but we can prevent this dangerous behavior.

Poop Responsibly

We can all agree, there’s something incredibly liberating about finding that perfect spot, nestled up in the trees with a cool breeze to pop a squat, but there’s also some major bathroom hiking etiquette on the trail. 

• Location location location: If you’re just going #1, you can have a little more freedom with where you go. However for #2 bathroom visits, be sure to do it at least 200ft away from water sources and keep it out of high-traffic areas like campsites. 
• Hide the evidence: One of the most important trail items for overnight trips is your trowel, also known as, your tiny shovel for bathroom purposes. Dig at least 6 inches into the ground, go in the hole, then cover it up. Remember – don’t shove your TP in the hole, put that in a baggy and pack it out with you.

Hiking Etiquette With Furry Friends

There are some incredible perks when you take your dog hiking with you. You have a buddy, protection from animals, and someone to help keep the pace with. However, dogs, just like humans have some hiking rules to follow. They need to be kept on leashes and trained well to listen to you; no hiker wants a dog jumping on them, especially if they have a heavy pack on already. More importantly, you don’t want your dog running off-trail and bothering wildlife. Lastly, dogs create waste, just like you. Be sure to pack out any doggy bags or food waste from your pup!

Trail Magic

Nature provides its own music, all free of charge! There are no subscription fees or monthly memberships to listen to the sound of the trees, rivers, and earth that surrounds you, so leave your playlist at home. Listening to music out loud on the trail can be a bother to those around you! And pose a danger to you and your group. Being able to hear while hiking is important. Many animals notify you with noise if you’re getting too close, and if you can’t hear them, then you’re in for an unpleasant surprise. 

Trail Safety

Trail etiquette is one thing; it’s the rules of society out in the wilderness. It keeps everything functioning in harmony. Now, trail safety is a whole different ball game. Accidentally breaking a hiking etiquette rule may annoy someone but breaking a safety rule could kill someone. The top trail-safety tips are:

• Have a Trail Plan

Before you depart on any outdoor excursion, no matter the length, have a plan and share that plan with your friends or family. Let them know the location of your trailhead, your anticipated route, and when you’ll return. This is important for hiking trips of all lengths. A plan lets people know when they should worry about you and where to look for you if something goes awry. When possible, hike with a partner or group, this is the best way to avoid horrible situations in the wilderness.

• Be Prepared

In your pack, you should always have a first aid kit with hiking necessities. Injuries on the trail can range from needing Band-Aids to needing a tourniquet, or worse. I recommend a first aid kits designed specifically for hikers; we recommend starting with one of those and adding anything you may need. Remember to bring your medications on the trail as well! If you take anything daily, you should not be skipping it while hiking. Consult your doctor if you have specific questions about your situation.

• Food and Water

On the trail, your body burns energy faster than you realize. You’ll likely need to drink and eat way more than you do on a normal day. Bring food that you can snack on throughout the day to replenish your calories. And always bring more water than you think you’ll need. The weather gets hot, hikes can take longer than expected, and the last thing you want to do is run out of water. When taking longer trips, bring your own water purification systems to ensure that you can replenish your water supply with water you come across from rivers, lakes, or streams. 

• Weather Anticipation

The weather can change in an instant on the mountain. Be sure you’re intimately familiar with current weather reports and typical weather conditions of the season you’re hiking in. It’s not uncommon for afternoon storms to hit in high-altitude locations, so storm safety is important.  Remember, the weather can get colder than expected at night, so make sure you have proper gear, including a sleeping bag that will keep you warm. Lastly, sun protection is a must. Even if you’re going on a cloudy day, wear sunscreen, bring a hat, and anything else you may need.

• Animal Safety

We’ve covered this a bit already but leave the animals alone. You wouldn’t like someone coming into your house, pointing a camera in your face, or throwing random objects at you, and neither do they. The best animal safety is to give them a wide girth and go on about your day. If you hear signals of distress from animals, you’re likely too close.  When you’re on the trail, talk loudly and bring a bear bell to warn animals you are coming. In the event that something goes wrong, and you’re being charged by an animal, I recommend bringing bear spear with you and keeping it accessible as a last resort.

The Wilderness Rewards Respect

Slogging your way up an incline for hours may have you re-thinking this whole hiking hobby. But once you reach the top, you’ll be on the hunt for the next peak. The views you encounter, the people you meet, and the stories you’ll gain will be some of the best of your life. Mother Nature has so much to offer, but she is not a force you want to mess with. Respect the outdoors, respect the animals, and respect these hiking rules and safety tips for a successful trip….and enjoy those bathroom views! 

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The First Hike is the Hardest

Like with any new activity, getting started doing it is the hardest part. It takes courage to try something new, especially if you know it’ll challenge you physically and mentally; hiking does both. While your first beginner hiking experience shouldn’t be the most difficult hike you do in terms of distance and elevation gain, it’ll be difficult mentally because you don’t know what to expect or how you’ll do on the trail. 

The main thing to keep in mind is that you want to be able to enjoy this activity. If you pick a 15-mile day hike that climbs 3,000 ft. and almost pass out in the hot sun, you’ll probably never lace up your boots again. Instead, start slowly, bring snacks you think are rad, and call up your best friend to come along with you. If you head into your beginner hiking experience with little expectation and proper preparation, you’ll love every second of the experience. Treat this article as a guide for your first hike. I won’t lead you astray, unlike the confusing trails you might encounter, but we’ll cover this later. 

Picking Your Hiking Trail As A Beginner

The formula for a successful first hike is to pick exactly a 3.38-mile hike! Also only wear rain boots, and eat licorice all day. Okay, okay, there’s no exact formula; and if there was one, that definitely wouldn’t be it. It is important to assess your skill level and plan for a hike that matches what you’re capable of. When choosing your trail, choose one that’s only as long as you know you could comfortably walk. Maybe it’s 1, 2, or 3 miles starting out. By starting with a shorter trail, you’ll be able to get a sense of your pace, how you feel after “x” number of miles, and scale up from there.

I have talked about this before, but I love using AllTrails to plan my hikes. It’s an easy-to-use app that allows you to filter on hikes based on difficultly level, length, and more. You can also read recent reviews of each hike, so you know from first-hand experience what you’re getting yourself into. When thinking of your timing, start out planning about a 2-mile/hour pace. If there is much elevation gain, plan for it to take you even longer. Pick a trail that’s easy, fun, and has a good view!

Research

The most important part of hiking is the preparation. Before you even leave your house, you should know the weather you’re going to be dealing with, any trails that might cross through yours and confuse you, and good spots to stop for snack breaks or lunch breaks. Let’s be real, snack breaks are an important part of hiking, and no one can tell me any different!

Adequately researching your hike will take away pre-hike nerves, it’ll also make you feel more comfortable on the trail. You may be able to recognize landmarks along the hike and tell how far you’ve come. During your research session, download your trail maps, print them out, and make sure you know how to read them. Being able to read a map can be crucial! Especially if you take a wrong turn or get lost on your hike.

Sharing Your Plan

You can do all the super planning that you want, but if no one in civilization knows where you’re going to be and how long you should be gone, you could be writing your death wish. I don’t mean to be overdramatic – I am not saying this lightly: communicate your plan. Communicate your plan, communicate your plan, communicate your plan.

I don’t just mean “hey, mom, I’m going hiking an hour away tomorrow.” I mean, “Mom, I’ll be hiking the saddleranch trail tomorrow. The trailhead is at this location, the trail is 3.5 miles long, and I’ll be doing the loop clockwise. I’m going with my friend Sue, it should take us 3-4 hours to complete, and I plan to be home by 2PM.” I mean SPECIFICS. It should be specific enough to be at the level of finding your crush online without knowing their last name. This is so important for every hiker, not just beginner hikers.

Packing Your Bags

Once you have planned, communicated, and given yourself a pep-talk for when your butt burns and you want to turn around, it’s time to pack your bags. Packing your bags is an art. You want to have everything you need and not a single thing more since it’ll just add weight. I am not sure if anyone ever masters the art of packing their pack. I always have an item or two that I didn’t need, but I like to be better safe than sorry. 

As a beginner, there are 10 essentials you should always have with you: navigation, sun protection, extra clothing or a jacket, a light of some sort, first-aid supplies, fire-making supplies for emergencies, a repair kit, nutrition (SNACKS, yay!), Hydration, and emergency shelter. For a day trip, you may be able to cut back on some of these, but this makes a great starting checklist.

Ensuring Physical Fitness

I’ll be the first to shout from the rooftops that you don’t have to have a six-pack or be able to run an 8-minute mile before your first hike. I have been hiking for years and I am nowhere close to a six-pack or an 8-minute mile. You do, however, have to be able to march your booty the distance of your hike and get back to your car safely. If you don’t feel like you’re in a place to do that, don’t feel bad. Start with walks around your neighborhood or find some loops around town to explore.

If you get bored of walking but still aren’t feeling physically ready for your first hike, do any activity that gets your cardio up and stretches your endurance. You can dance around your livingroom, ride a bike around the lake, or try a new workout class! My favorite is to put on the best tunes and walk/dance around town. Don’t knock it until you try it!

Hiking Etiquette

As a beginner in the hiking world, you want the long-timers to welcome you into the community and teach you their ways, so don’t get on their bad side! It may sound intimidating to keep track of all the “hiker etiquette” but a lot of it is just common-sense stuff. Be kind to those around you, appreciate the earth you’re exploring. And most importantly leave the trail more beautiful than when you showed up. I have a more detailed article on hiking etiquette, but here are a few major components:

Leave No Trace

This is a practice to keep our earth beautiful and healthy. It’s simple – whatever you bring with you, bring it back out. Don’t leave garbage, food scraps, or anything else. I always like to pick up a few pieces of trash that I find on the trail. It’s one way I can do my part in maintaining the trails I love.

Respect Wildlife

When you’re hiking, you’re in the animals’ territory, so be respectful of their space. Don’t bother them, give them a wide girth, and don’t try and feed them. Animals who get fed human food then become pests and try to get into other human food later on, which can lead to dangerous situations for the animal and hikers it encounters.

Understand Right-of-Way

When you’re exploring busy trails, do what you can to keep track of the right-of-way rules. Uphill hikers have the right-of-way on the trail. Their range of sight is shorter and changing an uphill rhythm is a bit more difficult than a downhill one. 

When it comes to etiquette, just do the best you can and be mindful. If you operate under the intention of being respectful and open to learning, the hikers around you will help teach you and welcome you into the world of hiking. 

Pre-Hike Warmups

Hiking can be really taxing on your body, so don’t skip out on the pre-hike warmup. As a beginner make sure you stretch out your legs, back, and glutes, and get your muscles warmed up before hiking. If you’re starting your hike early and it’s chilly outside, your muscles can be very tight and need a gentle wake-up instead of just hitting the trail immediately. Imagine starting your day with a bucket of ice water dumped on your head vs. someone rubbing your back and slowly waking you up. One will go much more differently than the other and hiking is no different.

Choosing Your Beginner Hiking Wardrobe

Before you head out on your hike, you’ll want to make sure that you’re wearing proper attire, such as your best pair of stilettos and your favorite cocktail dress. If you decide to opt for a bit more traditional hiking fashion, I recommend keeping it simple. You need a good pair of hiking shoes, either boots or hiking tennis shoes, depending on your preference. In terms of clothing, I always wear my favorite workout clothes and am sure to bring a couple of layers. In my pack, I usually bring a beanie in case it gets cold, and I wear a cap on my head to block the sun. My top recommendation is a pair of hiking toe sock-type liners that go under your regular socks. These are the best for long hikes because they help prevent gnarly blisters between your toes – trust me on this, they’re worth the investment!

Common Hiking Pitfalls

Up to this point, you have done so much research and preparation for your hike, it would be a shame to fall victim to some of the common hiking traps out there! The list is non-exhaustive, and hiking can be dangerous if you’re not careful, but some of the biggest pitfalls beginner hikers succumb to are:

Overpacking For Hiking As A Beginner

I think this is probably the most common thing to come across on the trail, even by experienced hikers. I even overpack myself sometimes! It’s a really hard balance to be fully prepared for what you could encounter, while not adding too much weight to your pack. The obvious stuff is easy – don’t bring three extra outfits for a day hike. It’s the little stuff that gets you, should you bring 2 granola bars or 3? A large water bottle or a small one? It gets tough because every hike is different, but after a few times hiking as a beginner, you’ll start to learn what your body needs and what you do or don’t use along the way. 

Under-packing

This is probably less likely, but under-packing can be dangerous. If you run out of food or don’t have the gear you need for the weather on the trail, it could turn into a bad situation. Yes – even worse than your 7^th-grade school picture! Research upfront to understand the conditions you’ll be navigating.

Overestimating Abilities

Don’t get cocky! It’s not good in any situation, especially one that involves strenuous physical activity for long periods of time. Set your ego aside, choose a hike you know you can do, and gradually work up from there. If you’re hiking with friends who may be more advanced than you, be honest with them about your fitness level and beginner hiking capabilities. They’ll respect and understand your decision. After all, no one wants to have to carry you down the mountain if you’re severely fatigued!

Not Having Navigation Backup

Our phones are amazing tools, we can pretty much do anything on them, including using them to help us navigate our hikes. My biggest lesson to share when discussing hiking for beginners is this. DO NOT depend on your phone as your navigation tool. As convenient as it may be, phones die, they fall in the river, they suddenly quit doing what we want them to do, and more! Things can go wrong. Print out your map, know your trail, bring a compass, and build a basic skillset around navigation before your first hike. 

Too Little Hydration When Hiking As A Beginner

Running out of water can kill you. It’s not like when your mom wouldn’t let you go to a friend’s house in high school and you thought you might die, running out of water can actually kill you. You may think that it’s not a major concern for a short day hike, but if you get lost or it’s hotter than expected, water will be your lifeline. If you must overpack, overpack for water. I often see a few beginners hiking with just one bottle or two bottles of water on a 6 mile trail rated as hard.

Starting Late in the Day

Now, it’s not that you can’t start late in the day, but in the summer hiking season, starting late in the day can make for an unenjoyable experience, or worse, a dangerous one. There’s nothing less fun than an uphill slog with no shade in 100-degree heat. Don’t make this mistake; get started early if possible!

Post Hiking Recovery For Beginners

After you successfully finish your first hike, you may have a classic “hiker’s high” and want to do an even longer hike the next day. As tempting as it is, be sure to incorporate rest days into your routine. There is such a thing as “too much of a good thing” with hiking. As a beginner, hiking will push your body in a way it’s not used to! It will need time to heal from the exertion. Even as you become a more experienced hiker and leave the title “beginner hiker” behind, rest days are still important. You can’t hike every day, or your body will not recover properly and you could experience more serious injuries.

The day after your hike, you may feel sore muscles throughout your body or shin splints from the day before. Simply put, shin splints are strained shins from the pressure of each step you take during your hike on a terrain your body isn’t used to. These ailments are normal after hiking and will likely go away with time. Make sure you hydrate well in the days following a hike. I promise you’ll sweat more than you’ll realize and your body needs to be hydrated well as it tries to repair your muscles.

Selecting Your Next Hike

Hiking is pure magic. It’s beautiful, glorious, and all things good in the world. You’ll feel empowered after you complete your first hike (and maybe a little exhausted, too!) so it’s no surprise you might be ready to plan your next hike immediately. While it’s tempting to think “I’m no longer a beginner at hiking, let’s do the tough stuff,” you have to be careful of that mentality. Your next hike shouldn’t be a 10-mile hike, maybe try a 3- or 4-mile hike and see how that goes. If you gradually work your way up, you’re less likely to have a negative experience or feel burnt out after a hike. 

Remember: you want to keep coming back for more. It’s good to push yourself sometimes, but with hiking, don’t push yourself too hard. Hiking for beginners is like learning a whole new sport. You wouldn’t suddenly play major league baseball after your first t-ball game. Work slowly, sustainably, and enjoy every step!

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