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7 Tips for Staying Healthy on the Trail: Expert Advice for Hikers

August 20, 2024 7 min read

Hiking is a fantastic way to connect with nature and keep fit. It offers both physical and mental benefits, making it a popular activity among outdoor enthusiasts.

Hiking boots on a dusty trail, surrounded by lush green trees and a clear blue sky. A water bottle and healthy snacks sit in a backpack, ready for a break

Maintaining your health on the trail is crucial to ensure a safe and enjoyable experience. Simple tips can make a significant difference in how you feel and perform during your hike.

1) Hydrate regularly with a water filter

A hiker fills a water bottle from a filter attached to a backpack, surrounded by lush greenery and a winding trail

Staying hydrated is crucial when you're on the trail. Hikers often underestimate the amount of water needed, risking dehydration.

Always carry a reliable water filter in your backpack. Natural water sources can contain harmful bacteria or parasites. Using a filter ensures the water you drink is safe.

Drink water regularly, not just when you're thirsty. By the time you feel thirst, you might already be dehydrated. Aim to take small sips throughout your hike.

Keep track of your water intake. A good rule of thumb is to drink half a liter of water for every hour of moderate hiking. Adjust based on intensity and weather conditions.

2) Pack lightweight, nutrient-dense snacks

A backpack with trail snacks, water bottle, and a map laid out on a rock in a scenic mountain setting

When you're on the trail, carrying lightweight snacks that pack a nutritional punch is essential. Foods high in calories, protein, and healthy fats will keep your energy levels stable.

Nuts and seeds are a perfect choice. Almonds, walnuts, and sunflower seeds are all nutrient-dense and portable. They are also rich in protein and healthy fats.

Dried fruits, such as apricots, raisins, and cranberries, offer a quick source of sugar and fiber. They're light and easy to carry, adding a touch of sweetness to your snack mix.

Energy bars and protein bars provide balanced nutrition in a convenient form. Look for bars that are lower in sugar and higher in protein to keep you fueled.

Jerky, whether beef, turkey, or plant-based, offers a savory, protein-packed option. It's lightweight and has a long shelf life, making it ideal for longer hikes.

Cheese strips or blocks can add a good source of protein and fat. Some cheeses also have a decent shelf life and won't spoil quickly.

Nut butter packets, like almond or peanut butter, offer a nutrient-dense addition to your trail meals. They are convenient and provide healthy fats and protein.

Lastly, whole grain crackers or rice cakes can serve as a base for your other snacks. They offer a bit of crunch and additional carbohydrates to keep you going.

3) Wear Moisture-Wicking Clothing

Choosing the right clothing can make a big difference when hiking. Opt for moisture-wicking fabrics. These materials pull sweat away from your body.

Moisture-wicking clothing helps keep you dry. It can prevent chafing and discomfort. Cotton tends to hold moisture, making it less ideal.

Look for shirts, shorts, and socks made from synthetic fibers or merino wool. They dry faster and are more breathable. Investing in quality gear is worth it.

Pay attention to weather conditions. Lightweight options work well in hot weather. In colder climates, layering with moisture-wicking materials keeps you warm.

Don't forget your underwear. Moisture-wicking options are available. They enhance comfort on long hikes.

4) Invest in Quality Hiking Boots

Proper hiking boots are crucial for a successful and enjoyable hike. They provide the necessary support and protection for your feet, reducing the risk of injuries. Quality boots can help prevent blisters, sprains, and other foot-related issues.

Look for boots that offer good ankle support and have a durable sole. Waterproof boots are ideal for wet conditions, keeping your feet dry. Ensure they fit well, as ill-fitting boots can cause discomfort.

Breaking in your boots before a long hike is essential. Wear them on shorter hikes or around the house to soften the material. This helps avoid any painful surprises on the trail.

Choose boots designed for the specific type of hiking you'll be doing. Lightweight boots are great for short hikes, while heavier, more robust boots are better for longer, more challenging trails. Proper footwear can make a significant difference in your hiking experience.

5) Use Trekking Poles for Stability

Trekking poles provide support and enhance your balance, especially on rough terrain. They help distribute weight more evenly, reducing strain on your knees and legs. This added stability can be crucial when traversing uneven surfaces or steep inclines.

Using trekking poles can improve your posture. By engaging your upper body, you can maintain a better alignment, reducing the risk of back pain. This also allows you to hike longer distances with less fatigue.

Trekking poles are beneficial during river crossings. They provide extra points of contact with the ground, helping you gauge the depth of the water and improve your footing. This reduces the risk of slipping and falling.

Always adjust your trekking poles to the correct length. Proper adjustment ensures maximum comfort and efficiency. When going uphill, shorten the poles slightly. When going downhill, lengthen them for better support.

6) Carry a First-Aid Kit

A backpack with a first-aid kit strapped to the outside, surrounded by hiking gear and a trail map

When you're out on the trail, having a first-aid kit is essential. Injuries can happen at any time, and being prepared can make all the difference. A well-stocked kit can help you handle minor cuts, scrapes, and even more serious injuries until you can get professional help.

Your first-aid kit should include bandages, antiseptic wipes, adhesive tape, and gauze pads. Tweezers, scissors, and safety pins are also useful tools to have on hand. Don’t forget items like pain relievers, antihistamines, and any personal medications you might need.

Keep your first-aid kit in a waterproof container to protect it from the elements. Make sure it’s easily accessible in your backpack and that all members of your group know where it is. Regularly check and update your kit, replacing any used or expired items.

Knowing how to use the contents of your first-aid kit is as important as having one. Consider taking a basic first-aid course to familiarize yourself with common treatments and procedures. This knowledge can empower you to act confidently in an emergency.

Bringing a first-aid manual can also be helpful. It can provide step-by-step guidance when an injury occurs. It's a valuable resource, especially if you're unsure how to handle a specific situation.

7) Protect your skin with sunscreen

When you're out on the trail, your skin is exposed to the sun's harmful UV rays. Applying sunscreen is essential to prevent sunburn and reduce the risk of skin cancer.

Choose a broad-spectrum sunscreen with an SPF of at least 30. Broad-spectrum sunscreens protect against both UVA and UVB rays.

Apply sunscreen generously to all exposed skin. Don't forget areas like your ears, neck, and the back of your hands.

Reapply sunscreen every two hours, especially if you're sweating or have been in water. Keeping a travel-sized bottle handy can help you stay protected throughout your hike.

Opt for sunscreen that is water-resistant if you anticipate sweating or encountering moisture. This ensures longer-lasting protection.

Wearing a wide-brimmed hat and UV-resistant clothing can offer additional protection. Combining these methods with sunscreen provides comprehensive coverage.

Always check the expiration date on your sunscreen. Expired sunscreen may not offer the necessary protection.

The Importance Of Hydration

Staying hydrated is crucial for maintaining energy levels and ensuring overall health on the trail. Recognizing the symptoms of dehydration and picking the right hydration equipment can make a significant difference in your hiking experience.

Signs Of Dehydration

Dehydration can sneak up on you. Common signs include dizziness, headache, and dark urine. You may also experience dry mouth and fatigue. Muscle cramps and a rapid heartbeat are more severe symptoms. Monitoring these indicators helps you take action before it becomes a serious issue.

Taking frequent, small sips of water can help maintain hydration levels. Remember, thirst alone isn't a reliable indicator. Keep an eye on how often you need to urinate; less frequent urination or dark-colored urine can signal you need more fluids.

Choosing The Right Hydration System

Selecting the proper hydration system is essential. Options include hydration bladders, water bottles, and water filtration systems. Hydration bladders offer hands-free drinking, which is convenient for continuous movement. Look for models with easy-to-clean components and a snug fit.

Water bottles are simple but effective, allowing you to monitor intake more visually. Filtration systems are vital for long hikes. They enable you to refill from natural sources safely. Combine these methods for the best results, ensuring you're well-prepared for your journey.

Maintaining Energy Levels

To maintain energy levels on the trail, it is crucial to understand your caloric needs and choose the best snack options.

Understanding Caloric Needs

Your body requires a significant amount of energy for hiking. The number of calories you need depends on factors like your weight, pace, and trail difficulty. On average, hikers burn between 300-600 calories per hour.

Adjust your intake based on distance and elevation gain. Bring a mix of proteins, carbs, and fats to ensure you stay fueled. Keep track of your energy levels to identify if you need more or fewer calories.

Best Snack Options For The Trail

Selecting the right snacks is key to maintaining energy. Nuts and seeds are excellent for their high protein and healthy fats. Dried fruits provide quick carbs and a burst of energy.

Energy bars and trail mixes offer a balanced mix of nutrients in a convenient form. Consider snacks that are easy to pack and won't spoil, like jerky or peanut butter. Hydration is also crucial, with electrolyte drinks helping to maintain energy.

Protecting Your Skin

Taking care of your skin is essential when you're out on the trail. This includes using sunscreen effectively and choosing appropriate clothing to block harmful UV rays.

Using Sunscreen Effectively

Using sunscreen involves more than just applying it once. Choose a broad-spectrum sunscreen with an SPF of at least 30. Apply it generously on all exposed skin 15 minutes before heading out.

Don't forget commonly overlooked areas like your ears, neck, and the back of your hands. Reapply every two hours, or more frequently if you're sweating heavily or after swimming.

Carry a small, travel-sized sunscreen in your backpack for easy reapplication. Look for water-resistant options if you anticipate sweating or contact with water.

Choosing Appropriate Clothing

Wearing the right clothing can significantly reduce your risk of skin damage. Opt for long-sleeved shirts and long pants made from lightweight, breathable fabric. Look for materials with built-in UV protection, marked as UPF-rated.

Hats with a wide brim provide extra coverage for your face, ears, and neck. Sunglasses that block 100% of UVA and UVB rays are also important.

Consider wearing a neck gaiter or bandana to protect your neck if your hat doesn’t cover it completely. Light-colored clothing can help reflect the sun's rays, keeping you cooler and more comfortable.