Take a Hike-- SAFELY
by Joseph Rebar

Hiking is fun and good exercise, for the body as well as the mind. Let’s hike safely and comfortably. Hiking tips are meant to inform so you can enjoy the great outdoors with the most comfort. Consider these:

Feet: A good quality well fitting hiking boot is essential for safety and comfort. Nothing can ruin a nice day on the trail quicker than painful blisters or sore feet! Select a pair of boots that are appropriate for the type of trails you’ll be using. Waterproof boots can make the day, especially if it’s damp or raining. A top-quality boot with Gore-Tex lining is more expensive, but you’ll be able to get your boots wet and keep your feet dry. Wear two pair of socks. Closest to the skin should be a thin pair of polypropylene sock liners. These are designed to wick moisture away from the skin and to help keep feet dry. Use an outer layer sock made of wool or synthetic material for cushioning. Do not wear cotton socks! They absorb perspiration and will stay damp. When buying new boots, always try them on with the type socks you intend to use on the trail. Break in your new boots around the house, not on the trail. While hiking, always carry blister protection, just in case. Band-Aid has a small blister first-aid package that is small and will not take up much room in your pack. If you think blisters will be a problem, try this: Spray your feet and between toes with an anti-perspirant. A small amount of cornstarch rubbed onto the skin and in the sock will prevent dampness.

Clothing: Do not use cotton, especially against the skin. Leave your jeans, cotton socks and sweatshirts at home. Cotton gets wet and stays wet for a long time. Use polypropylene or other synthetic undershirts and underwear against the skin to wick away moisture. These should fit snug, not loose, for proper wicking. A good second layer is fleece. It keeps heat in as well as wicks away moisture. Wearing several thin layers is best as you can remove or add a layer at a time as needed. Do not wear jeans as they get heavy when wet, take a long time to dry out and as with other cotton clothing, on cool days, can increase the chance of hypothermia. Carry rain gear such as a poncho or waterproof jacket and pants. Gloves and a waterproof hat do not take up much room in the pack and will be handy on top of the mountains where the wind chill is colder on a cool day. Always carry a fresh pair of socks and liners just in case.

Food and water: Carry chocolate, dried fruit, nuts, bagels or high energy foods. Eat in small amounts and often. Carry more food and water than you think you’ll need, especially in extremes of climate when your body is expending more calories to maintain its body temperature. Carry more water than you think you’ll need. On a hot day that water can disappear quickly and becoming dehydrated is not what you want. Without enough water, you can get into a dangerous situation very quickly.

On the trail: If you feel a blister coming on, STOP immediately and tend to the problem. When you stop to rest, cover up. You may be hot, but you’ll cool quickly. When you start off again, take off the covering layer, as you’ll warm up quickly. A hiking stick is handy for balance and support, especially when crossing a stream.

Now, go out and take a hike, SAFELY !!