Tis the season of shedding the cozy layers and embracing the great outdoors once again. As the temperatures rise and nature beacons it is time to embark on captivating escapades in the realm of hiking.It is the perfect time to dust off those hiking boots, stretch our legs and embark on thrilling escapades that will leave you breathless
What is Hiking?
Hiking is an activity with a vast range of experiences. There are numerous ways to approach hiking, making it a diverse and multifaceted activity that can have different meanings for different individuals.
Hiking is simply walking by placing one foot in front of the other, often done in natural outdoor environments for exercise or pleasure. Hiking is about connecting with nature. Day hikes, long-distance hikes, and peak bagging are among the most popular types of hiking adventures.
Below are other types of hikes:
1. Backpacking 2. Thru-hiking 3. Swim, Hiking 4. Scrambling 5. Glacier hiking 6. Waterfalling 7. Dog hiking 8. Summit hiking | 9. Short-distance hiking 10. Long-distance Hiking 11. Base camping 12. Section hiking 13. Bushwhacking 14. Peak bagging 15. Trekking |
Benefits of Hiking
Physical Benefits
Weight loss: Hiking is a great way to lose weight and burn calories. The number of calories burnt during hiking depends on various factors, including weight, gender, and aerobic intensity. However, even if you are a beginner and opt for light hiking, it can still aid in gradual weight loss.
Helps build strong muscle and bone density: Hiking is an excellent way to tone your muscles, particularly in the quads, glutes, and hamstrings. Consider adding hills or navigating through uneven terrain to achieve a more effective cardio workout and burn more calories. Incorporating hiking poles into your hiking routine provides fantastic exercise for your upper body. Using hiking poles will significantly benefit your shoulders, arms, and back.
Improves balance: Hiking aids in improving proprioception, which is the mind’s ability to perceive the body’s position and movements concerning the environment. The brain analyzes every rock and root encountered during hiking, assessing the necessary steps to overcome obstacles. Regular hiking improves the brain’s proficiency in navigating such barriers, leading to better balance and coordination.
Reduces risk of heart disease: Hiking offers significant cardiovascular benefits, contributing to improved heart health. Even engaging in light hiking can improve the heart rate to a moderate level, promoting enhanced aerobic fitness and endurance. As you continue hiking regularly, your body adapts to increased fitness levels, enabling you to walk for more prolonged durations quicker and with reduced fatigue and breathlessness.
Mental and Emotional Benefits
Brain functioning: As you hike, the brain receives a fresh supply of oxygen and essential nutrients via the blood flow. Therefore, going on a hike can stimulate creative thinking, boost problem-solving abilities, and enhance attention span.
Improves self-esteem: Hiking has the potential to instill a sense of strength, capability, independence, and preparedness, empowering you to face any challenges that come your way.
Ease stress and boosts mental well-being: Taking a walk in the woods can assist in relieving mental fatigue. Sounds of nature, such as chirping birds and flowing water while hiking, can have a calming effect on the mind, helping to reduce stress levels.
Improves sleep and relieves insomnia: Getting sufficient exposure to vitamin D aids in regulating your sleep-wake cycle. Additionally, spending time outdoors and engaging in exercise raises your body temperature, and as it naturally decreases afterward, it can promote a soothing effect conducive to sleep.
Disconnect from technology: In this era of increased dependence on technology, immersing ourselves in nature by putting aside our phones and going for a hike presents an opportunity to embrace the present moment and detach from the pressures commonly associated with endless scrolling.
Essential Hiking Gear
Having appropriate equipment can significantly impact your hiking experience. The following are vital gears one should/must have while hiking to ensure you are prepared and safe. 
Sun Protection: It is crucial to prioritize sun protection measures, even when hiking in heavily wooded areas or during overcast weather conditions. Ensure protection from the sun by packing sunscreen, sunglasses, and caps/huts with wide brims.
Clothing & Footwear: Prioritizing comfort is essential regardless of the weather conditions. Opt for breathable and moisture-wicking clothing layers, such as synthetic fabrics or merino wool, and select appropriate footwear that suits you. This includes hiking shirts – long sleeves to protect from the sun, hiking socks – synthetic or wool/blended wool, hiking pants & shorts, sports bra, gloves, neck gaiter, toque,
Food & Water: Ensure that the quantity of food you bring aligns with the duration of the hike. Dehydration is a frequent issue encountered while hiking. Including water treatment tools such as tablets or pumps can be a valuable addition, enabling you to filter and purify water from nearby creeks in case your supply runs low.
Navigation: Knowing navigating to your destination and back is vital when hiking, therefore ensure that you have maps, a compass, GPS and the ability to use them to get to and from your destination
Lighting: When your hike lasts longer than planned, hiking in the darkness can be more challenging as it becomes harder to navigate, and it may be difficult to identify obstacles like loose rocks and roots. It is essential always to have flashlights or a headlamp and extra batteries for the headlamp and flashlights.
Communication Devices: Communication devices enable you to maintain contact with others or seek assistance in an emergency. Whistles, power banks and fully charged phones are highly recommended while hiking.
Repair kit and tools: Unforeseen instances are bound to occur, so one should be prepared to handle the situations and know how to resolve them on the trail. Ensure you carry essential items such as a multi-tool or knife and a compact repair kit for your gear.
Emergency Items: Maintaining preparedness for hiking safety by carrying the necessary emergency essentials is important. To ensure a safe and enjoyable hike, it is vital to bring a First Aid Kit, Bug spray, a fire starter candle and a lighter.
Essential Skills for Hiking
Knowing how to use a map is crucial for navigating trails and ensuring you stay on the right path. A map provides valuable information about the terrain, landmarks, and potential hazards, allowing you to plan your route effectively. Additionally, being familiar with using a compass can complement map reading skills, helping you maintain your sense of direction even in unfamiliar surroundings.
Having a basic knowledge of First Aid is essential for handling potential injuries or emergencies during a hike. Administering basic First Aid can make a significant difference in providing immediate care until professional medical help can be reached. This includes handling minor wounds, sprains, or other common hiking-related injuries.
Start a fire safely: Knowing how to build and manage a fire can provide warmth, a means to cook food, and a signal for help if needed.
Understanding how to purify water: for ensuring safe drinking water during a hike. This skill involves knowing different purification methods, such as water filters, boiling, or chemical treatments.
Most Common Hiking Injuries
Sunburn
Sunburn is a visible response of the skin when it comes into contact with ultraviolet (UV) radiation, consisting of invisible rays in sunlight. To avoid sunburn, it is necessary to make a dedicated effort to select a suitable sunscreen and apply it consistently.
Protective gear such as hats/cups and sunglasses are a must to stop the rays from beating down directly on your head and skin.
Dehydration
Dehydration is when your body lacks adequate water levels to maintain optimal functioning. Inadequate water intake relative to your body weight and the surrounding outdoor temperatures can lead to rapid dehydration. Therefore, it is essential to drink plenty of water while hiking.
Heat Stroke
Heat stroke occurs when your body temperature surpasses approximately 104 degrees Fahrenheit/40 degrees Celsius. The indicators setting heat stroke apart from less severe conditions involve abrupt collapse, disorientation, or seizures. The most effective remedy is to immerse oneself in cold water. An excellent cooling option can also be finding a nearby river, stream or lake. If not, find a way to improvise with the water currently available.
Altitude Sickness
This condition happens when you travel to high altitudes too quickly, where the air carries relatively little oxygen. This can lead to various symptoms, such as headaches, fatigue, nausea, and difficulty breathing. By gradually ascending (over multiple days), you can proactively prevent the onset of symptoms, allowing your body to acclimatize effectively.
Asthma Attacks
Diabetic Emergencies
During Hiking, people with diabetes may be at risk of experiencing symptoms related to low or high blood sugar levels, such as confusion, dizziness, or even loss of consciousness. These symptoms can occur due to the physical exertion of Hiking, changes in elevation, or changes in diet and hydration during the hike. Therefore, hikers with diabetes need to monitor their blood sugar levels regularly and carry appropriate snacks and medications to prevent and treat any potential episodes. Hiking with a partner or group who knows how to recognize and respond to these symptoms can also benefit safety.
Cardiac Events
When hiking, it is essential to know that exertion can increase the risk of heart attacks or cardiac events, especially for those with pre-existing heart conditions. Hiking involves physical challenges like varied terrains and elevation changes, which strain the cardiovascular system. Prior consultation with your doctor is essential for personalized guidance on suitable exertion levels, adjustments in intensity or duration, and choosing less demanding trails. Recognizing heart attack symptoms, such as chest pain or dizziness, is crucial. Hiking with a partner or group is recommended for support and emergency assistance. Prioritizing cardiovascular health and safety allows individuals with heart conditions to enjoy Hiking.
Cuts
Cuts can occur unexpectedly and in various settings. While challenging to avoid, they typically don’t pose a significant threat. It is essential to exercise caution when walking on uneven surfaces to prevent falls and to be mindful of passing through areas with vegetation to minimize the risk of cuts from branches and thorny plants.
Blisters
Blisters develop due to the rubbing or friction between your skin and socks or shoes that do not fit properly. To prevent blisters, ensure your socks fit snugly, and your hiking boots strike a balance between a secure fit and allowing some room for thicker socks or multiple layers. Breaking in your shoes before setting off on your hike rather than using a brand-new pair is essential. Additionally, keeping your feet dry is crucial, so carry extra socks to change if your feet get wet, especially after stepping in wet areas.
Bites & Stings
Although snakebites are uncommon, severe ones can pose a danger to life.
Frostbite
Frostbite can occur due to exposure to cold temperatures for an extended period of time. When hiking in cold weather, it’s essential to prevent frostbite by wearing suitable clothing and protecting your ears, nose, fingers, and toes.
Hiking in Different Seasons
Hiking is most suitable during the transitional period from summer to fall when the climate is mild and the snow on the mountains has melted. During the fall, the weather is cooler, the trail is less crowded, and there are fewer bugs, with longer hours of daylight. For a pleasant hiking experience, it is recommended to hike in the morning when the weather is calm, and the temperature is moderate.
Spring
Spring presents a favourable opportunity for Hiking, especially in lower elevations where there is no snow. However, caution should be exercised in higher elevations where snow still persists, as this period marks the peak season for avalanches, particularly from March to April when the snow begins to melt. In many regions, spring brings about warmer temperatures, vibrant wildflowers, and progressively longer days. Hikers who have made necessary preparations by acquiring suitable clothing and equipment can reap the benefits of exceptional Hiking during this season.
Summer
It offers favourable and enjoyable weather conditions, making it an ideal season for hiking in numerous regions. However, it’s essential to be cautious as lower elevations can become scorching hot, posing a risk to hikers. While rewarding, Hiking can also be physically demanding and potentially life-threatening.
Fall
Fall presents an exceptional opportunity for Hiking, characterized by warm air, extended daylight hours, and a decline in insect activity and trail congestion. It is widely regarded as one of the most favorable hiking periods, regardless of location. Specifically, the early fall months, such as September and October, offer the prime time for hikers to embark on their adventures.
Winter
Many individuals often overlook winter as part of a hiking season. It can be a fulfilling experience if adequate precautions are taken to address various risks. Undoubtedly, this season presents the most demanding conditions, often accompanied by substantial rain or snowfall. Fewer hikers can still enjoy by sticking to areas below the snow line, typically around 3,000 feet (or 900 meters) above sea level. By adapting to these considerations, individuals can safely partake in the rewards of winter hiking.
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Conclusion
Hiking is an incredible activity that connects us with nature, challenges us physically and mentally, and unveils breathtaking landscapes. It offers a chance to escape from our daily lives, explore diverse terrains, and immerse ourselves in the tranquility of the outdoors.
Hiking provides numerous benefits for our body, mind, and soul, improving cardiovascular health, reducing stress, and fostering resilience and self-confidence. It is vital to approach hiking responsibly, leaving no trace and respecting the environment. By adhering to proper trail etiquette and practicing safety precautions, you can ensure a sustainable and fulfilling hiking experience. So, grab your gear and embark on an unforgettable journey into the great outdoors, where adventure and self-discovery await. Happy Hiking!
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Our training will equip you with the necessary skills and knowledge to ensure your utmost confidence during any hiking adventure. Enroll today and get ready to embark on an exceptional hiking journey with the assurance of being prepared for any emergency.
