Hiking is a popular pastime for many Americans. With the great outdoors at your doorstep, you would be silly not to grab the opportunity to explore with both hands. For many, there are numerous trails a short distance away, meaning you could be on a new hike every couple of weeks. However, while the enjoyment might cloud your judgement, it is vital to remain prepared for the unexpected.
Being prepared is one way to protect your health when you are hiking. There are significant risks out there for hikers, and being knowledgeable about them can keep you safe and healthy. In this post, you will learn three of the most effective ways to protect your health on your next hiking trip.
Stay Hydrated and Fueled
Hikes use lots of energy, so keeping your energy levels up is essential. You can do this by staying sufficiently fueled by eating carbohydrates throughout your trip. Carbs are your body’s primary fuel source for endurance activities. This is why you should consume complex carbohydrates before, like oatmeal and whole grain toast, and during, such as dried fruit and trail mix, a hike. These foods will take longer for your body to digest.
As well as fueling your body before and during a hike, you must prioritize drinking water, too. Your body will sweat to regulate body temperature, so adequate fluid levels are necessary to reduce the risk of heat exhaustion or heat stroke. How much water you should drink during a hike will depend on the conditions and your own body’s needs. For example, you might drink half a liter of water per hour when hiking in moderate conditions, but this should increase if you sweat more.
Carrying enough water and food during a hiking trip can be tricky, but there are ways to simplify this. It is always best to begin with at least one or two liters of water, although the exact amount you need will depend on the length of your hike and the weather conditions. You can research the trail you will take to find reliable water sources, but you must carry a portable filter or purification tablets to treat this water.
For food, it is best to focus on carrying lightweight, calorie-dense options. It is advised to consume 2,500 to 4,000 calories for an all-day hike, but again, this varies based on your own needs and the hike’s intensity. The best foods to carry during hikes are energy bars, trail mix, and jerky, all of which are easy to store.
Perform a Tick Check
Although tick checks are primarily performed after a hike, this is a step that can have a considerable impact on your health. Ticks can transmit several diseases, from Lyme disease to Rocky Mountain Spotted Fever. The specific diseases you are at risk of will depend on the type of tick and its location. However, you must take the same measures to check yourself post-hike.
A full-body check is required after each hike. This means examining both your skin and clothing thoroughly for ticks, which can be easier if you wear light-colored clothing. There are hard-to-see spots you must pay close attention to when checking for ticks, including your armpits, belly button, groin, knee ditches, and scalp. Ticks are attracted to these areas because they are often dark, moist, and warm, with thin skin, making them ideal feeding grounds.
If you do find a tick on your body during this check, then you must remove it carefully and quickly. It can be tempting to wait and see a healthcare expert for removal, but this increases your risk of getting a disease. Instead, use fine-tipped tweezers to grasp the tick as close to the skin’s surface as possible. You must then pull the tick away from the skin with even pressure. Do not twist the tick, as this can cause its mouthparts to break off in the skin. The tick must then be disposed of using one of these methods, then the skin can be sanitized.
It is also worth knowing that there are some ways to prevent tick bites. Some people choose to wear factory-treated permethrin clothing, which repels ticks before they even reach your skin. Knowing how to prevent tick bites while hiking can reduce your chances of contracting a disease that could change your life.
Tend to Injuries
Although no one wants to imagine their hiking trip going wrong, this can happen, and it could result in injuries. Uneven terrain is the perfect scene for scraped knees and palms, twisted ankles, and even shin splits. Of course, there is also the chance that you will experience blisters from ill-fitting shoes, sunburn from prolonged sun exposure, and itching from insect bites.
When injuries occur, it is important to ask fast. Delayed or improper care could cause the injury to worsen, particularly in the case of cuts and scrapes, as they can become infected in unclean outdoor environments. It is advised to pack a first-aid kit when hiking so you have the equipment required to treat the most common issues. Your first-aid kit should include antiseptic wipes, gauze pads, ibuprofen, insect bite treatment, tweezers, and more.
While many of the common hiking injuries are not serious, severe bleeding, fractures, and shock will need emergency care. This means stabilizing the injury, preventing it from getting worse, and signaling for emergency help. A cellphone should be used to call for emergency services, but a Personal Locator Beacon (PLB) might be needed in more remote areas with no cell service.
To conclude, protecting your health is a significant factor that must be remembered when hiking. The rough terrain of many trails can lead to injuries, but you are also at risk of dehydration and tick bites when exploring the outdoors. It is crucial that you follow the three tips outlined in this post to ensure you remain safe and healthy on your next hiking trip.
