HIKING AND TREKING

Essentials for hiking

BACKPACK

For a day’s hike, a small pack is just fine as there are just a few things needed for it.
Trekking on one hand is a different story, as this is like carrying your home on your back. Food,
clothing, shelter, cooking gears, and other essentials will all be placed in one pack.

FOOTWEAR

A. HIKING SHOES

Lighter than boots. More flexible but offer less support. Best for well-defined trails.

B. HIKING BOOTS

Give more support Have more protective features than hiking shoes because they have
higher cut with slightly stiffer materials. Heavier than hiking shoes. Suit in a beginner or occasional
hikers.

C. BACKPACKING BOOTS

Tough and can cope with all kinds of terrain and weather conditions. Taller and stiffer and
have thicker outsoles with an all-around protection. Heavier than hiking shoes and hiking boots.

TREKKING POLES
 Maximum length of 135cm (54 inches).
 Made into two or three sections and can be retracted or extended as necessary.
 Essential aide for those with knee problems.
 Provide lateral stability on steep slopes and aid when climbing rocks or boulders. Tool in
checking depth of mud or water.
 Used as a tent pole.

NUTRITIONAL CONSIDERATIONS FOR HIKING

On top of the list of things, we need to plan for is the fuel for the body- food. The body’s
need for food depends on the distance of trek, temperature, and mountain elevation. The fat in
the body supplies a lot of energy and is slowly burned, but it needs to be replenished by food. If
one runs out of food, the body consumes muscle for fuel and this results in fatigue and a slowdown
in performance. Plan for the food supply so one has a cushion of extra food in case of emergency.
In planning the food for trekking or hiking, it is important to consider the following: Calorie
requirement for the activity. Manageability to load, carry, store, and cook the food. Duration of
the activity.
A. CALORIE REQUIREMENT

Physical activity expends energy. Higher intensity activities require more energy than lower
intensity activities. Also, the longer time you spend on an activity the more energy spent. Calories
are taken from food containing carbohydrates, proteins, and fats. All calories can be either be
burned during the activity or stored mostly as fats which still can be used up later. Fat has the
highest calories and is the best fuel source for aerobic activities which require more calories to
burn. It is therefore important in trekking or hiking that the calorie intake is equal to but not less
than the amount of energy used for one to be able to carry out the activity well.

Table 9.2 Calorie Content

Nutrients Calories/Grams

Carbohydrates 4

Protiens 4

Fats 9

Hydrating the Body

The water requirement of a body depends on the temperature and energy expenditure.
However, generally water requirement is at least 1 to 2 liters a day. This will increase with the heavy
walking and hot temperature. It also depends on the kind of food you are consuming. However,
if one water is needed for about every 4 to 5 miles of hiking.

Are Energy Bars Recommended for Trekkers?

Energy Bars are ideal for mountaineers who are on the move but are feeling fatigue due
to lack of proper nutrition. Energy bars are high-calorie food supplements, which are marketed as
a quick source of energy for athletes and fitness enthusiasts.

What are the basic skills in hiking?

Walking for kilometers or miles will really tire a person easily and may be makes
one’s muscles ache or worst, get injured if one does not do it the right way. Hiking has techniques
and skills which need to be learned and practiced.

A. Settling Hiking Pace

The hiker sets the pace to make the body feel good. The heart, lungs, and legs become
the monitor whether one is within his /her pace or not.
B. Establishing Your Rhythm

Rhythm is the pace one can maintain for a long time without requiring a break. Practice
breathing and have it synchronized with your steps. Swing arms to keep the upper and lower body
synced up and in step with good momentum.

Taking Breaks
Give the heart, lungs, and muscle a chance to rest a bit. Breaks also will give time to check
whether one has sore spots or any potential problem which was unnoticed while walking.

What are the other essential things that I need to bring?

 First aid kit
 Water
 Trail food
 Topographic map and compass
 Extra layers and rain gear
 Fire starter and matches
 Multi-tool or knife Flashlight or headlamp and extra batteries
 Sunscreen and sunglasses
 Insect repellant
 Camera or binoculars
 Cellphone/two-way radios
 GPS/altimeter watches
 Extra batteries for mobile devices/memory card