Quick Answer
How do you properly prepare for a hike?
To prepare for a hike, choose a trail that matches your fitness level, pack the Ten Essentials (navigation, sun protection, water, food, first aid kit, fire starter, repair tools, lighting, shelter, and communication device), and dress in layers with supportive hiking shoes or boots. Physically prepare by building cardiovascular fitness with brisk walking and strength exercises in the weeks prior. Also address mental preparation by studying your route, knowing what to expect, and planning for contingencies. Complete a gear check the night before, and always tell someone your route and expected return time before heading out.
150,000+
C2C students trained in wilderness-ready first aid
25%
Reduction in knee strain when using hiking poles on descents
20%
Max body weight recommended for a loaded hiking pack
What You Will Learn
- How to choose a trail and hiking type that matches your current fitness level
- Which essential gear items, from hiking shoes to rain pants, reduce your risk of injury
- How to build a training program in the weeks prior to a big hike
- The most common trail injuries and how to prevent or manage them
- Season-specific preparation tips and why a hike check the night before matters
- Mental preparation strategies: studying your route, setting realistic expectations, and planning contingencies
What Is Hiking and Which Type Is Right for You?
Hiking is the activity of walking on a trail in a natural outdoor environment for exercise, exploration, or pleasure. At its simplest, it means placing one foot in front of the other on terrain that ranges from groomed popular trails in national parks to rugged backcountry hikes deep in the wilderness. What makes it so accessible is that there is a form of hiking for virtually every fitness level, age group, and comfort with the outdoors.
Common hiking types include day hikes, backpacking (multi-day with a loaded pack), thru-hiking (end-to-end trail completion), scrambling (hands-and-feet climbing), summit hiking, glacier hiking, and dog hiking, among others. Multi day hikes and long hike formats require significantly more preparation than a single-day outing: you will need to plan for shelter, a sleeping bag suited to overnight temperatures, multiple days of food, and the physical condition to perform on consecutive days. Specialty styles like peak bagging and bushwhacking attract seasoned hikers seeking specific terrain challenges. Understanding which category your planned hiking adventure falls into helps you gauge the fitness preparation, gear list, and safety skills required.
Before your first outing, honestly assess your current fitness level and choose a trail that matches it. Starting with shorter, easy trails builds both confidence and physical conditioning before you tackle bigger objectives. A common beginner mistake is underestimating elevation gain; a 5 km trail that climbs 400 metres is far more demanding than a flat 10 km walk. Even seasoned hikers planning a big climb, like the South Rim of the Grand Canyon or an alpine summit, should work up to it with progressive practice hikes rather than attempting it cold. Talk to fellow hikers who have completed similar routes; their firsthand knowledge of current trail conditions and pacing is often more useful than any guidebook.
What Are the Physical and Mental Benefits of Hiking?
Hiking delivers a wide range of health benefits that go well beyond simple calorie burning. On the physical side, sustained uphill and downhill walking strengthens the quadriceps, glutes, hamstrings, and stabilizing muscles around the ankles and knees. It improves cardiovascular fitness, supports bone density, and has been associated with a reduced risk of heart disease with regular physical activity on the trail.
The mental and emotional benefits are equally compelling. Spending time in natural environments reduces cortisol levels, eases anxiety, and improves mood. Hikers regularly report improved sleep quality and a welcome break from digital overload. The focused attention required to navigate trail features stimulates creative thinking and strengthens problem-solving abilities. Completing a challenging summit or backcountry hike builds genuine self-confidence that carries over into everyday life.
Mental preparation is also an active pre-hike step, not just a benefit that accumulates over time. Before a big hike, study the route thoroughly: review the topographic map, note the total elevation gain, identify turnaround points, and read recent trip reports from fellow hikers. Visualize the physical demands and plan how you will respond to adversity, whether that is unexpected weather, a wrong turn, or a fellow hiker in your group who needs to slow the pace. Hikers who mentally rehearse their route and contingencies make better decisions on the trail, especially in the high-stress moments when calm thinking matters most.
How Do You Build a Training Program Before a Hike?
One of the most overlooked steps in how to prepare for a hike is structured physical preparation. To physically prepare properly, you need to address cardiovascular endurance, lower body and upper body strength, and the specific demands of walking on uneven terrain with a loaded pack. Showing up undertrained is a leading cause of injury and a surefire way to turn a great hike into a miserable one, especially on multi day hikes where you must perform on consecutive days. A targeted training program in the four to six weeks prior to your trip makes the difference between a difficult slog and a genuinely enjoyable experience.
Cardiovascular Fitness: Brisk Walking and Daily Walking
Cardiovascular fitness is the foundation of hiking endurance. The most effective and specific way to build it is through brisk walking and daily walking. Start with 30-minute brisk walks on flat ground three to four times per week, then progressively increase duration, pace, and elevation over the weeks prior to your hike. In the last week before a demanding trip, taper the volume slightly to let your legs recover. Stair climbing is an excellent complement when hills are unavailable, as it closely mimics the muscular demands of an uphill trail.
Strength Exercises for the Trail
Strength exercises targeting the lower body, core muscles, and upper body round out a complete hiking training program. The best exercises for hiking require no gym equipment. For leg strength and lower body power: squats and reverse lunges build the quads and glutes you rely on for climbs and descents, while calf raises and single-leg balance work strengthen the lower legs and ankle stabilizers that absorb impact on uneven terrain. Push ups strengthen the chest, shoulders, and triceps for trekking pole use and scrambling. Pull ups build the back muscles and arm strength needed for hauling a loaded pack over long distances. A strong core is non-negotiable: planks, dead bugs, and side planks improve posture and stabilize the spine under pack weight. Integrate two to three strength sessions per week into your weekly workouts alongside your brisk walking days, and include active recovery days (light walking or stretching) rather than complete rest to keep your legs form ready for trail demands.
Practice Hikes Are Non-Negotiable
No amount of gym work fully replicates the demands of walking on uneven terrain with a loaded pack. Schedule at least two to three practice hikes in the weeks before a big trip. Start with short walks on local easy trails, then progressively increase the distance, elevation, and pack weight across each outing. Between practice hikes, use active recovery days to walk lightly or stretch rather than taking full rest days; this maintains lower leg conditioning without accumulating fatigue. The week prior to your hike, complete one final practice hike on terrain as similar to your target route as possible. Use that outing to test your packing list in full: check that your hiking boots or hiking shoes fit well under real load, confirm that your water bottle capacity is sufficient, and identify any gear issues before you are hours from the trailhead.
What Essential Gear Do You Need to Prepare for a Hike?
Packing the Ten Essentials is crucial for hiking trips of any length. This framework covers every major survival and comfort category and applies equally to day hikes and multi day backcountry hikes. For overnight and multi-day trips, add a sleeping bag rated to below the expected overnight low temperature, a shelter system (tent or bivy), and extra layers of insulation. Use a written packing list every time so that nothing critical gets left behind in the rush of an early departure.
Sun Protection
Apply a broad-spectrum SPF 30+ sunscreen before you leave and reapply every two hours. Polarized sunglasses protect your eyes from UV glare on snow, water, or open rock. A wide-brimmed hat provides shade for your face, ears, and neck.
Clothing, Footwear, and Layering
Dressing in layers helps hikers adapt to changing temperatures throughout the day. A moisture-wicking base layer moves sweat away from skin; an insulating mid-layer (fleece or down) retains warmth on cool mornings; and a wind-and-water-resistant shell protects against rain and wind. Bring extra layers even on sunny days, since temperatures drop quickly at elevation and exposed ridges funnel cold wind. Rain pants are a worthwhile addition on any multi-day or shoulder-season trip where wet legs can accelerate heat loss. Avoid cotton in any layer; it retains moisture and contributes to hypothermia when wet. Pay attention to sensitive areas like the back of the neck and tops of the feet, which are prone to sunburn on exposed trails and irritation from pack straps and boot collars.
Footwear is equally important. Comfortable shoes or dedicated hiking shoes work well for well-maintained day hikes with light loads. For rough or rocky terrain, mid-cut hiking boots with ankle support are a better choice. High-cut boots are recommended for backcountry hikes, heavy loads, and winter conditions. Whatever footwear you choose, break it in with short walks well before your target hike to prevent blisters. Keeping your feet dry is essential for comfort and blister prevention; waterproof footwear, moisture-wicking socks, and gaiters all help in wet or muddy conditions.
Pack Weight and Food
A hiker’s backpack weight should ideally be under 20% of body weight. Exceeding this threshold strains the lower back, hips, and knees and increases fatigue on long days. For a 70 kg (155 lb) hiker, that means keeping total pack weight under 14 kg (about 30 lb). Audit your gear before each trip and leave items that serve no clear safety or comfort purpose. Pack high-energy, lightweight foods such as nuts, dried fruit, energy bars, and jerky. In areas with wildlife, use bear canisters for food storage rather than hanging food from a tree; they are more reliable and increasingly required on popular trails in national parks.
Water and Hydration
Staying hydrated is essential. Drink lots of water regularly, even before feeling thirsty, as thirst is already a signal of mild dehydration. Carry at least 500 mL per hour of hiking in moderate conditions and up to 1 litre per hour in heat or at elevation. Use an insulated water bottle or a hydration reservoir to make sipping convenient without breaking your stride. Always bring a water treatment method (filter, iodine tablets, or UV pen) if your route passes natural water sources.
Navigation, Lighting, and Communication
A downloaded offline trail map, a printed topographic map, and a baseplate compass are non-negotiable even when you plan to use a GPS app. A headlamp with fresh batteries keeps you safe if you finish after dark. A fully charged phone and a small power bank give you emergency communication ability in areas with cell service. A whistle (three blasts is the universal distress signal) and an emergency bivy complete your communication and shelter kit for backcountry hikes.
First Aid Kit and Repair Tools
Your trail first aid kit should include adhesive bandages, blister treatment (moleskin or hydrocolloid pads), gauze pads, medical tape, antiseptic wipes, tweezers, a SAM splint, a CPR mask, and any personal medications. A multi-tool (with a knife, scissors, and pliers) and a compact gear repair kit round out the essentials. Having the gear is only half the equation; knowing how to use it is the other half, which is why completing a first aid and CPR course before a major hiking trip is as important as packing the kit.
How Should You Check Trail Conditions and Prepare the Night Before?
Checking trail conditions before a hike is essential for safety and is one of the most frequently skipped steps. Trail conditions can change dramatically from week to week due to weather, wildlife activity, or seasonal closures. Before any outing, check the official park or trail authority website, regional hiking forums, and recent trip reports to confirm the route is open, passable, and appropriate for your planned date. Note whether snow or ice is present at your target elevation, whether creek levels are elevated from snowmelt, and whether muddy conditions from recent rain will make certain sections hazardous. Check whether fire or wildlife closures are in effect.
Performing a hike check (gear check) the night before is equally recommended. Lay out all your gear and work through your packing list systematically: check that your headlamp batteries are fresh, your water bottle is filled, your first aid kit is stocked, and your phone is fully charged. Confirm that the weather forecast aligns with your clothing layers and that you have extra layers ready for unexpected temperature drops. Verify that your footwear is in good condition and that a trusted person knows your route, trailhead location, and expected return time. A thorough hike check the night before prevents the rushed packing errors that most trail mishaps trace back to.
What Are the Most Common Hiking Injuries and How Can You Prevent Them?
Even on well-maintained popular trails, injuries happen. Knowing which conditions are most likely helps you prepare specifically for them.
Blisters are the most frequent complaint on day hikes and backcountry hikes alike. They result from friction between skin and poorly fitted footwear or wet socks. Prevention: break in boots with short walks, wear moisture-wicking wool or synthetic socks, and treat hotspots with moleskin before a blister fully forms.
Dehydration is a leading cause of trail emergencies. Symptoms include headache, dark urine, dizziness, and fatigue. Prevention: drink before you feel thirsty, increase intake in heat and at altitude, and avoid alcohol the night before a strenuous hike.
Heat stroke occurs when core body temperature exceeds 104°F / 40°C. It is a medical emergency. Prevention: hike in the early morning during hot months, take shade breaks, keep electrolytes topped up, and know the warning signs of heat exhaustion so you can stop and cool down before it progresses.
Altitude sickness affects many hikers above 2,500 metres / 8,200 feet. Symptoms include headache, nausea, fatigue, and insomnia. Prevention: ascend gradually and descend immediately if symptoms worsen.
Cuts, bites, and stings are everyday hazards. Keep wounds clean and covered. Carry an epinephrine auto-injector if you have a known allergy, and pack insect repellent to reduce tick and mosquito exposure.
Cardiac events and diabetic emergencies are less common but high-consequence. Hikers with pre-existing conditions should consult a physician before strenuous trips and ensure their group knows how to respond to a medical emergency. Completing a CPR and first aid course before a major hiking trip can be a genuine lifesaver.
Frostbite affects exposed extremities in freezing temperatures. Prevention: wear insulated, waterproof gloves and socks, keep moving to maintain circulation, and recognize the early signs so you can rewarm affected tissue before permanent damage occurs.
How Does the Season Affect How You Prepare for a Hike?
Each season presents distinct trail conditions that require specific gear adjustments and awareness.
Spring (March to May)
Lower elevations are ideal in early spring because snowmelt at higher altitudes creates unstable conditions and avalanche risk through March and April. Expect muddy conditions on trail, unpredictable weather swings, and creek crossings higher than shown on maps. Gaiters and waterproof boots keep your feet dry and help you move confidently through soft, saturated ground. Always check trail conditions on official park websites before heading out in spring.
Summer (June to August)
Summer offers the widest access to popular trails, but heat and sun exposure become the primary hazards. Start hiking early to complete exposed sections before midday heat peaks. Carry more water than you think you need, apply sunscreen frequently, and schedule rest stops in shade. Afternoon thunderstorms are common in mountain environments; plan your turnaround to be off exposed ridges by early afternoon.
Fall (September to November)
Fall is widely considered the best season for hiking. Temperatures are mild, insect pressure drops significantly, and deciduous forests reach peak colour. The main caution is the shortening daylight window; an afternoon start that would be fine in July can leave you finishing in the dark in October. Pack a headlamp regardless of your planned return time and watch for early frost on high-elevation trails.
Winter (December to February)
Winter hiking is the most demanding season. Stay below 3,000 feet / 900 metres unless you are trained in avalanche awareness and carry appropriate rescue equipment. Traction devices (microspikes or crampons), insulated waterproof boots, and extra layers are non-negotiable. Dressing in layers is critical in winter as temperature swings between exertion and rest stops are dramatic. Daylight hours are short; plan conservative distances and return well before dark.
What Essential Skills Should Every Hiker Know Before Hitting the Trail?
Gear and physical fitness do not keep you safe on their own; skills fill the gap when trail conditions change unexpectedly. The four most important skills for any hiker are navigation, wilderness first aid, water purification, and fire safety.
Map and compass navigation: even on popular trails, knowing how to orient a topo map and take a compass bearing can prevent a wrong turn from becoming a true emergency. In areas with no cell service, a phone GPS app is useless without the skill to interpret what it shows. Practice on familiar short walks before your first backcountry hike.
Wilderness first aid: the ability to assess an injured hiker, manage bleeding, splint a suspected fracture, treat a heat emergency, or respond to anaphylaxis can determine the outcome of a serious incident. A Standard First Aid and CPR/AED course provides the foundational skills applicable on the trail. If you regularly hike in backcountry areas more than 30 minutes from emergency services, consider a Wilderness First Aid course as a next step.
Water purification: natural water sources may contain harmful pathogens even when clear. Boiling water for one minute (three minutes above 2,000 metres) is the most reliable method. Filtration and chemical treatment are practical alternatives for day hikes where carrying a stove is impractical.
Fire starting: the ability to build a small signal or warmth fire can be critical in an unexpected overnight emergency. Carry waterproof matches or a lighter and tinder in a waterproof bag, and always follow local fire regulations before lighting any fire on the trail.
Key Takeaway
Preparing for a hike means matching the trail to your fitness level, building a training program with cardiovascular fitness and strength exercises in the weeks prior, packing the Ten Essentials with a thorough packing list, dressing in layers with the right hiking shoes or hiking boots, and covering mental preparation by studying your route and contingencies. Check trail conditions, complete a hike check the night before, and tell someone your plan. The hikers most likely to have a safe, enjoyable experience are the ones who physically prepare and plan before they leave, not the ones who improvise after something goes wrong on the trail.
Be Ready for Any Trail Emergency
First aid knowledge is the most compact and valuable item in any hiking pack. Coast2Coast offers Red Cross-approved Emergency First Aid and Standard First Aid courses with CPR/AED training across Canada and the US.
Frequently Asked Questions: 2026 Hiking Preparation
Q1: What should I pack for a day hike?
A: For a day hike, use a packing list to make sure nothing is forgotten. Core items include: a water bottle or hydration reservoir (at least 500 mL per hour of hiking), high-energy snacks, a trail map and compass, a fully charged phone and power bank, a headlamp, sunscreen and a hat, a basic first aid kit, a rain jacket or wind shell, extra layers in case temperatures drop, a whistle for signalling, and insect repellent. Dress in layers so you can adapt to changing temperatures through the day. If you are hiking in an area with wildlife, add bear spray. This list covers safety, navigation, nutrition, and weather protection for most single-day outings.
Q2: What is a hike check and when should I do it?
A: A hike check (also called a gear check) is a systematic review of everything you plan to bring on a hike, performed the night before your trip. Work through your full packing list and confirm: headlamp batteries are fresh, water bottle is filled, first aid kit is fully stocked, phone is charged, clothing layers and extra layers match the forecast, and your hiking boots or shoes are in good condition. Also verify that trail conditions are current and that a trusted contact knows your route and expected return time. Doing the hike check the night before gives you time to replace missing or faulty items without a last-minute rush.
Q3: How do I build a training program for hiking?
A: A hiking training program should run four to six weeks prior to your target hike and include three components: cardiovascular fitness, strength exercises, and practice hikes. For cardiovascular fitness, start with daily walking and brisk walking sessions of 30 minutes, gradually increasing duration and elevation. Add strength exercises two to three times per week: squats and lunges for the legs, push ups for upper body strength, pull ups for back strength, and planks for core muscles. Schedule at least two to three practice hikes on local trails of increasing difficulty. In the last week, complete a final practice hike and then taper volume to allow recovery before your trip.
Q4: What does mental preparation for a hike involve?
A: Mental preparation for a hike means studying your route thoroughly before you leave: reviewing the topographic map, noting total elevation gain, identifying turnaround points, and reading recent trip reports from fellow hikers. It also means setting realistic expectations for how hard the hike will feel relative to your current physical condition, and planning how you will respond to challenges like unexpected weather, muddy conditions, or a member of your group needing to slow down. Hikers who mentally rehearse their route and contingencies make calmer, better decisions on the trail, especially in high-stress moments when clear thinking matters most.
Q5: How much water should I bring on a hike?
A: A general guideline is 500 mL (about 17 oz) of water per hour of hiking under moderate conditions. On hot days or at higher elevations, that estimate rises to 750 mL to 1 litre per hour. Staying hydrated is essential; drink water regularly, even before feeling thirsty, as thirst is already a signal of mild dehydration. For longer trails near natural water sources, bring a portable filter or purification tablets as a backup. Avoid relying on cell service to call for help in remote areas if dehydration becomes an emergency; prevention is the only reliable strategy.
Q6: What are the signs of heat stroke and what should I do?
A: Heat stroke is a life-threatening emergency that occurs when core body temperature exceeds 104°F / 40°C. Warning signs include hot and dry or flushed skin (sweating may stop), rapid pulse, confusion, slurred speech, loss of coordination, and unconsciousness. If you suspect heat stroke, call emergency services immediately, move the person to shade, remove excess clothing, and cool them aggressively with wet cloths, fanning, or any available water. Do not give fluids to a person who is confused or unconscious. Heat stroke requires emergency medical care and cannot be safely managed on the trail alone.
Q7: How do I prevent blisters on a hike?
A: Blisters form when friction between skin and footwear generates heat faster than the tissue can dissipate it. Prevention starts with proper-fitting, broken-in boots or hiking shoes and moisture-wicking wool or synthetic socks rather than cotton. Liner socks reduce interior friction. Apply moleskin or a hydrocolloid blister pad to any areas that begin to feel warm or tender (hotspots) before a full blister develops. Use short walks in the weeks prior to a big hike to break in new footwear. Keep feet as dry as possible; waterproof socks or gaiters help in wet conditions.
Q8: Is hiking safe for beginners?
A: Yes. Hiking is safe for beginners when the trail is matched to their current fitness level and the right preparation steps are followed. Starting with shorter, easy trails and popular trails that are well-marked builds confidence and fitness before tackling more demanding routes. Tell someone your route and expected return time, carry the essential gear items, and go with an experienced companion if possible. As fitness builds through regular physical activity, including weekly workouts and daily walking, gradually progress to longer and more challenging routes. Taking a basic first aid and CPR course before venturing into remote areas significantly improves your ability to manage trail incidents.
Q9: What should I know about altitude sickness when hiking?
A: Altitude sickness (acute mountain sickness) affects hikers who ascend too quickly above approximately 2,500 metres / 8,200 feet. Common symptoms include headache, nausea, dizziness, fatigue, and difficulty sleeping. The primary treatment is descent; most symptoms resolve quickly at lower elevation. Prevention involves ascending gradually, spending a rest day at an intermediate elevation before going higher, staying well hydrated, and avoiding alcohol during acclimatization. Hikers planning a big climb at altitude should build cardiovascular fitness through a structured training program in the weeks prior to the trip to reduce susceptibility.
Q10: Do I need a first aid kit for a day hike?
A: Yes. Even a short day hike can result in cuts, blisters, sprains, insect stings, or allergic reactions that benefit from immediate treatment. A compact trail first aid kit should include adhesive bandages in several sizes, blister pads, gauze and medical tape, antiseptic wipes, tweezers, a small triangular bandage, a CPR face mask, and any personal medications including an epinephrine auto-injector if you have severe allergies. Knowing how to use the contents is as important as carrying them, which is why pairing a kit with a recognized first aid certification provides the most complete level of trail preparedness.
Q11: What is the safest season to go hiking?
A: Fall (September to October at most latitudes) is widely considered the most forgiving hiking season. Temperatures are cool and comfortable, insect populations drop, and most avalanche and snowmelt hazards have passed. Summer is accessible and popular but introduces heat, sun, and afternoon thunderstorm risks. Spring can offer beauty at lower elevations but trail conditions are unpredictable; check conditions before any outing. Winter hiking is safest for those with experience and appropriate gear. Every season carries risks that can be managed with the right preparation, from checking trail conditions in advance to dressing in layers suited to the forecast.
Q12: How do I purify water while hiking?
A: Three main methods are used to purify water from natural sources on the trail. Boiling is the most reliable: bring water to a rolling boil for at least one minute, or three minutes above 2,000 metres. Portable water filters (squeeze filters or pump filters) remove bacteria, protozoa, and some viruses in seconds and are practical for day use. Chemical treatment with iodine or chlorine dioxide tablets works for clear water but takes 30 minutes to four hours depending on temperature and the pathogen targeted. UV purification devices are fast and effective but require batteries. Carry at least one backup method on any hike beyond the trailhead.
Q13: Should I use trekking poles when hiking?
A: Yes. Trekking poles are beneficial for most hikers, particularly on steep or uneven terrain. Research shows they reduce the load on knee joints during descents by up to 25%, improve balance on loose or wet surfaces, and help distribute exertion across the upper and lower body during a big climb. Poles also serve as a makeshift splint in an emergency. Older adults and hikers with knee or hip concerns benefit most, but they are useful for any hiker carrying a loaded pack over long distances. Include a few short walks with poles before your first hike to get comfortable with the technique.
Q14: What should I do if I get lost on a hike?
A: If you believe you are lost, stop moving immediately and use the STOP method: Stop, Think, Observe, Plan. Retrace your steps only if you are confident you can identify where you made a wrong turn. Blow your whistle three times (the universal distress signal) at regular intervals. If you have cell service, call emergency services. Stay on or near the trail where searchers are most likely to find you. Do not continue moving in unfamiliar terrain after dark. Conserve your water and food, build or find shelter if you must stay overnight, and signal with your light or fire if conditions permit.
Q15: Why is first aid training important for hikers?
A: When a medical emergency occurs on the trail, professional emergency services are often 30 minutes to several hours away, especially in backcountry hikes with no cell service. A trained hiker can assess the situation, control bleeding, manage a sprain or fracture with improvised materials, recognize and respond to cardiac arrest with CPR, treat anaphylaxis, or manage a heat or cold emergency until professional help arrives. First aid training also reduces panic and enables better decision-making in a high-stress environment. A Standard First Aid and CPR/AED course is the most practical trail preparation any hiker can do beyond packing the right gear.
Sources & References
- Canadian Red Cross — Wilderness and Remote First Aid guidelines
- Lifesaving Society Canada — Outdoor Recreation Safety recommendations
- Parks Canada — Trail Safety and Avalanche Awareness resources
- Leave No Trace Center for Outdoor Ethics — Seven Principles of LNT
- National Outdoor Leadership School (NOLS) — Wilderness Medicine, 7th Edition
- American College of Sports Medicine — Exercise in the Heat position statement
- Reviewed by Ashkon Pourheidary, Co-Founder Coast2Coast First Aid & Aquatics, B.Sc. Hons Neuroscience, Canadian Red Cross certified instructor since 2011
