If we’re talking about the basics of hiking, let’s get this straight In general, you need at least one liter of water every 10 km. The more, the better.
On any hiking trip, meal planning takes precedence. The amount of water to carry varies from person to person, but always remember that your body also loses a lot of salts when you sweat, so electrolytes and isotonic drinks are recommended for long walks to avoid cramps. Consider dissolving rehydration salts in your water bottles.
Then comes the food. If you’re overweight with an inch or two of belly fat or love handles, there’s nothing to worry about on a day hike. A good strenuous walk will even help force your body to burn some of those fixed stores.
But if you’re agile, even at your ideal weight, carrying sustenance will keep fatigue down to the bone at bay. Think energy bars, energy gels, nuts and dried fruit, or even hard-boiled eggs and a few slices of cake.
Quick note: resist the temptation to drink from streams unless you have sterilizing tablets or special filtering equipment. Even the slightest cross-contamination of rat urine in your stream water can cause you a world of pain.
In addition to wild animals, thorny plants can also harm you. A good pocket knife with scissors, pliers, or a saw comes in handy if you get caught on a rattan vine, nicknamed “machine gun” vine by hikers. Once these spines catch on your outfit or skin, pulling them out forcefully will tear your clothing and skin, so it’s best to cut them off.
Always carry a first aid kit with you even on a day’s hike, with paracetamol, gastrointestinal medication, and antiseptic wipes and plasters inside. When it comes to clothing, wear what is comfortable.
A hydration bag will facilitate your mobility, since its compact size prevents the water you carry from spilling and affecting your stride. Your knees and ankles take a lot of impact while you walk, so if you have weak joints, use a walking stick and wear knee or ankle braces.
The weather can be predictable a quick check in the morning of your planned hike will tell you if a storm is on the way. In general, humid weather is a part of hiking, but if you anticipate the heat of a blazing sun, wear a cap or visor that can be flipped up so it doesn’t block your view of the trees and branches overhead.
During the monsoon or rainy season, a light waterproof jacket will keep you warm. An emergency blanket will help you survive a stormy night in case you get stranded while hiking. Even if you’re just planning a day hike, always keep a flashlight in your pack with fully charged batteries. The most important rule is never to walk alone. Ask a friend to accompany you and bring your mobile phone. There is always the risk of getting lost, bad weather, attacks by wild animals and injuries.
Having a partner and a mobile phone is like having a safety net,” says Roger Choo, professional ultra trail runner and fitness trainer. Avid hiker and environmentalist Rexy Prakash stresses the need for GPS-enabled navigation apps like Strava or Gaia, which help with route navigation and tracking if one gets lost in the jungle. essential as they provide quick relief from insect bites and muscle cramps.
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