Hiking, the physical activity of walking in nature, has gained immense popularity in recent years. Often called trekking, hillwalking, or backpacking, it can take the form of a leisurely stroll or an uphill scramble. Those who enjoy walking as part of their outdoor recreation are generally referred to as hikers. Trails for hiking vary from easy and modest paths to multi-day hikes across rugged mountains. Popular locations for hiking include parks, forests, and mountains, though some opt to hike across urban environments. Hiking can be enjoyed alone, but larger groups are more common. In some areas, hiking is incorporated within organized scout groups. Becoming lost is a risk in unfamiliar territories; therefore, maps and compasses may be required, along with basic navigation skills.
Hiking is an enjoyable physical activity that allows individuals to connect with natural landscapes while benefiting their health, fitness, and well-being. Walking along a mountain trail with beautiful views, feeling the fresh air and sun on one’s face, and hearing the sounds of wildlife is an experience that everyone should explore. Bringing everything together, a proper understanding of hiking will be of use. Whether it is simply enjoying a walk in a park, going out in the woods, planning a hiking trip with family and friends, or heading to the mountains, proper preparation is key. Discovering fitness from a deeper perspective can also help individuals discover themselves and how they relate to the world.
Hiking is simply walking in nature and enjoying the surroundings, but there are many variations depending on season, terrain, or area. Therapeutic hiking, or shinrin-yoku (forest bathing), has been popular in Japan for over 30 years. Hiking has been deemed a way to provide physical and mental health benefits, such as reducing anxiety and boosting mood, by connecting to nature. Trails can wind through parks, forests, or across mountains, offering easy or difficult terrain. Some trails for novice hikers include easy hikes around the Yakima Valley, gentler river trails at Umtanum, and walking along the Yakima River Canyon.
Benefits of Hiking
Hiking is an activity that involves walking on trails in natural areas and is one of the top outdoor recreational activities. Participation in hiking or any outdoor activities can have numerous benefits for physical health, mental well-being, and quality of life (Brown, 2011). As the population digitizes more, more outdoor recreational activities such as hiking/ walking can provide alternative opportunities for individuals to re-connect with nature and have profound positive impacts on education, health/wellness, and diversity/inclusion (Hill et al., 2009).
Hiking is often viewed as a form of exercise or improving fitness levels. Repetition of movement, stretching, endurance, and cardiovascular development are all physical health benefits gleaned from hiking. Moreover, walking or hiking is a predicted activity for individuals trying to maintain a healthy weight. There are psychological benefits associated with hiking such as relaxation, meditation, stress avoidance, better sleep, and blood pressure improvement.
Choosing the Right Trail
With so many trails available to explore, one of the biggest decisions you’ll need to make when planning a hike is where to go. Choosing the right trail is the first step toward ensuring a successful, enjoyable hike. Here are some tips on how to select a trail that best suits your abilities and interests.
Consider your fitness level when choosing a hike. If you’re a beginner, you’ll want to pick a trail that is on the easy side and won’t require you to hike for hours on end. The best way to find trails appropriate for your abilities is to check trail guidebooks and websites, where hikes are usually rated as easy, moderate, or difficult. Local outdoor equipment retailers may also have information about nearby trails, as would experienced hikers you know. Once you have a shortlist of hikes, be sure to check local comprehensive trail guidebooks or websites to get a better gauge on your options. Additionally, consider your time constraints. Some hikes can be completed in less than an hour, while others can take all day.
Most hiking guidebooks and websites will provide information about a hike’s elevation gain and loss. For beginner hikers, it is wise to factor this into your decision when selecting a trail. Generally, trails that are flat (no more than a 300-foot elevation gain) should be attempted first. Similarly, be on the lookout for hikes that are loops or point-to-point rather than out-and-back, as they generally involve less cumulative elevation gain and loss. It is wise to seek out hikes that will expose you to different environments. In the Pacific Northwest, for example, there are old-growth forests, glacial streams, and rugged mountains, all within a few hours’ drive of each other.
Once you have narrowed it down to a few trails, seek out more specific information on the ones that sound most appealing. Reading trip reports from others who have hiked the trail can be a great way to gain insight on what to expect. Additionally, be sure to check on the trail’s accessibility, as weekends may find a number of roads closed from snowpack, potholes, or a simple lack of maintenance. A number of factors can influence the suitability of a trail for a hike, including recent environmental events such as landslides or fires, but these can often be found out only once you’re on the trail.
Essential Gear and Clothing
Preparation for a hike is an important consideration to ensure an enjoyable time on the trail. While some hiking essentials can be borrowed and improvised, it’s best to have quality, well-fitting hiking shoes and clothes. Summer hiking areas such as Southern California and Texas can be hot and sweaty. Choose quick-drying, wicking, breathable, and light-colored clothing for hot weather. In contrast, shirt and pant fabrics made from wool or synthetic materials are most appropriate for winter hiking in cold, snowy, and wet conditions.
Footwear
The selection of appropriate footwear is paramount to enjoying your hike. Whether you intend to tackle rugged terrain, scenic paths, rocky ascents, or urban strolls, there are shoes uniquely equipped to provide comfort and support across every surface. The goal is to prevent blisters and discomfort while maximizing protection from obstacles underfoot and providing grip to stay stable on the surface.
Footwear is divided into two types of shoes, either athletic shoes or hiking shoes, based on the size of the toe box. There are two brands of footwear recommended based on these two types. The width of the shoe is measured in letters, of which A, B, C, D, E, EE, EEE etc. are the major letters used by footwear manufacturers. The shorter the letter takes on the width scale, the smaller the width of the shoe. As such, if the foot is wide, sized C, D or higher may fit better. The letters also determine the shoe width for a typically long foot size, however shoe size 10.5EE, for example, would fit a long foot size of 10.5 inches with C width.
The first brand is Autumn Ridge Shoes by The North Face. Available in both men’s and women’s styles, the Autumn Ridge shoe features a rounded, protective rubber toe cap coupled with soft, breathable nubuck leather and a flexible synthetic panel. This shoe is recommended because it provides excellent cushioning, support, and comfort for hiking or strolling in pleasant weather. Likewise, the Autumn Ridge needs very little break-in time and does not require tedious attention upon the trail.
The second brand is waterproof hiking shoes by Merrell. Also available in both men’s and women’s styles, this shoe features a rugged composite leather and breathable mesh upper, a protective rubber toe cap, and patented shock-absorbing Air Cushion technology. Merrell’s waterproof hiking shoes are high-top, mid-cut, or normal, with selected waterproofing levels ranging from leather, GoreTex, or mesh plus DWR treatment. The combination of shoe height and waterproofing degree makes Merrell shoes the most rugged and protective option for handling snow, high water, mud, and sticky ground, despite the possible discomfort in warm and dry trails.
With slowly increasing comfort, choice between comfort and protection, halving between trail running shoes and winter boots for footwear, the shoe type and trail type recommended for area of selections are worth a serious consideration.
Clothing Layers
Ample perspiration can cause chilling, so the next clothing layer next to the skin is critical. Highly breathable fabrics such as wool, polyester, or silk that wick moisture away from the skin while drying quickly are excellent choices for this layer. Avoid cotton and cotton poly-mixes, as cotton retains moisture.
Depending on the conditions, one or more insulation layers may be needed to prevent heat loss. Fleece fabrics, wool, or (preferably) polyester or nylon-filled jackets trap heat but allow moisture to escape. Choose a size that permits freedom of movement while wearing a bulky insulated jacket.
An outer shell protects from rain and wind. Choose a highly breathable shell to prevent the trapping of perspiration because rain, mist, or wind easily dampens or cools off climbers. In a warm, humid environment, a long-sleeve shirt plus shorts may be adequate. A brimmed hat with plenty of ventilation and a skirt to keep the sun off provides additional protection and comfort.
Safety Tips for Hiking
Safety is paramount when hiking, whether on a local trail or in a national park. Understanding the most common hazards, learning to identify them, and knowing how to react to them can keep your hike safe and enjoyable. These safety tips for hiking provide some of the basics. Always carry a trusty hiking map and have an emergency plan in case someone gets hurt when you’re out on the trail. Consider taking a wilderness first-aid course that teaches how to respond to medical emergencies when help may be hours away.
Aside from a detailed hiking map, an easy-to-read map of the trail or area you are hiking in can also be helpful. A National Park map, for example, can give you an overview of the Park’s layout, including park roads, established trails, picnic areas, visitor centers, campgrounds, etc. It can also show points of interest that could help you plan a fun day. You should also bring a compass and know how to use it.
A watch is handy, too. Most hiking trails are marked with signs or trail markers painted on trees or rocks. Knowing how to read a map and compass and looking for these signs can help you stay on course. Most maps have a legend that tells you what the map symbols stand for. For example, symbols indicate a trail is well-worn, minimally maintained, or newly cut. Be aware that as a trail grade increases, it often becomes narrower and steeper and may not be suitable for hikers with limited experience.
Take note of any landmarks mentioned on the map before you go. There are probably some landmark hills or rock formations you can use to find your way. Also, note the trailhead’s compass bearings. Most maps indicate true north, magnetic north, or both. Knowing whether your map is using true or magnetic north is critical for properly orienting your map. Always carry a first-aid kit when going into the backcountry. Keep in mind that a well-stocked first-aid kit is useless if you don’t know how to use it.
Before you head into the hills, learn how to operate the key items in your kit and how to handle common injuries. It is also a good idea to take a wilderness first-aid course. Most controls for treating injuries and other emergencies center around three priorities—preserving life, preventing further injury, and promoting recovery. Consider what items in your first-aid kit would be needed in each of these three areas when putting together your kit.
Navigation Basics
Knowing where you are is essential when hiking. If you don’t know where you are, it is difficult to figure out how to get to where you want to go. This is true whether you are in a city, desert, or forest. Topographic maps and a compass (which work together) are the most effective means for navigating where hiking usually takes place: in the wilderness. Here are the basics of reading a topographic map and using a compass. These simple tools will take you many places if you know how to use them.
Topographic maps can be purchased or obtained for free from the US Forest Service, US Geological Survey, Bureau of Land Management, and other land management agencies. Park interpretative centers often have free maps showing hiking trails, water sources, landmarks, etc. For off-trail hiking, get a detailed topographic map that has contour lines showing the shape of the land. The contour interval indicated in the upper right corner tells how much elevation changes between one contour line and the next. On flat land, the contour interval may be as much as 100 feet. In steep mountainous areas, 10 feet might be the contour interval. Study the map to see where the cliffs, mountains, valleys, and low spots are to better understand the area.
Before using a map in the field, determine where you are. It is often hard to figure this out even with the map in hand, but the map is not much good until this has been done. Use trees, rock formations, and trails to help identify where you are on the map. If lost, look for a prominent feature on the map such as a mountain, stream, reservoir, road, or clearing with buildings. Next, try to find the same feature in the field. Do not rely on a compass or try to determine which way north is until at least one landmark is positively identified. This could be done by observing the position of the sun in the sky, but this is beyond the scope of this simple introduction to navigation.
The most practical way to use a compass is to orient the map. Hold the map with the north arrow pointing straight up, similar to the way a book is read. Next, rotate (without tilting) the map and compass together until the needle is pointing north. The land features now should match the features on the map. After orienting the map, mark with an “X” where you believe you are located. This cross is your “position fix.” Next, draw a line on the map that runs perpendicular to the contour lines and pass through this “X.” The area you are hiking in now is called the “map zone.”
Since map zones are not perfectly north-south and east-west, the map must be adjusted to account for this. The angle difference between true north and grid north is called the “grid convergence.” Find the grid convergence for this area on the index at the back of the map. Adjust for this adjustment angle by applying the appropriate compass heading. Take the declination correction (under either meridian or azimuth) for the map zone area and apply it to this heading. This is now the adjustment heading you follow in the field.
First Aid Essentials
A standard first-aid kit contains supplies for treating wounds, such as adhesive bandages, gauze pads, adhesive tape, antiseptic wipes or cream, and scissors. An adaptable kit may also include a first-aid manual, a splint, elastic or triangular bandages, potassium permanganate tablets, and a safety blanket. A first-aid kit should be waterproof and portable, and supplies should be replaced as needed. The first-aid kit should be labeled or color-coded.
Insect bites can be prevented by wearing clothing that covers most of the skin, using insect repellent, and using a mosquito net when sleeping outdoors. If stung, it is important to stay calm and still. If the stinger is still present, it can be scraped off with a hard edge, such as a knife blade or fingernail. The person should be monitored for an allergic reaction, which is more serious if it has happened before.
Hypothermia, or exposure, occurs when the body loses heat faster than it can produce it. Symptoms include shivering, weakness, lethargy, muscle stiffness, confusion, slurred speech, and a slow heart rate. If a person is thought to be exposed, they should be brought indoors or to a shelter if possible. Wet clothing should be removed and dry clothing put on. They should be wrapped in sleeping bags and blankets, and hot drinks can be given. If they are unable to drink, warm liquids can be applied to the armpits and groin area while medical assistance is sought. If a person is found unconscious and not breathing, cardiopulmonary resuscitation (CPR) should be performed. Warmed air may be administered to the lungs. Cardiopulmonary resuscitation (CPR) should be performed if there is no heartbeat. CPR involves mouth-to-mouth breathing and chest compressions to maintain blood circulation and oxygenation until the heart starts beating again.
Hiking Etiquette and Leave No Trace Principles
Respect for nature and fellow hikers is an essential part of the hiking experience. Understanding the proper etiquette involved in hiking can improve your enjoyment and that of your fellow hikers. Here are some helpful tips to consider as you head out on your next hike.
1. Prepare before you go. Check and know the trail conditions, weather forecasts, permits required, and make sure you have the proper gear for the hike. Be socially responsible and respectful to the surroundings—minimize the trash you pack in, pack out what you need, and don’t leave trash behind.
2. Stay on the trail. Walking off-trail or shortcutting a switchback is potentially harmful to both flowers and trees. By walking on the trail, your impact is concentrated in the same area, allowing the plant life to recover more quickly. Shortcutting a trail only encourages others to do the same, creating off-trail paths.
3. Walk single file. If you are hiking in a group, hike in single file, especially on narrow trails. Stay on the side of the trail and to the right when meeting with others. Don’t spread out over the trail.
4. Yield the right-of-way. When meeting another group on the trail, each group should designate who will yield: the larger group or those without difficulty. Horseback riders should always have the right-of-way. When meeting a mountain biker, move to the inside of the curve and stay still when they approach, allowing them to pass.
5. Control your pet. Most hiking trails do not allow pets. Where pets are allowed, keep them leashed, under control, and well away from other hikers and their dogs. Clean up after your pet.
6. Keep it clean. Carry out all trash, including biodegradable items. Dispose of cigarette litter properly and don’t use material such as rope tobacco, plastic wrappers, or cans as they don’t break down for years.
7. Respect fire restrictions. Fires can leave scars that last for decades. Use a camp stove for cooking. Use only park-provided grills if you do heat food over an open flame. If fires are allowed, use established fire rings. Use only dead and downed wood. Clear a 10-foot area around the fire. Burn only small pieces. Extinguish fires completely. Before leaving, check for hot embers.
8. Respect wildlife. Treat animals with respect and observe them from a safe distance. Avoid feeding them as it can alter their natural behavior and make them more aggressive towards humans.
9. Camp at least 200 feet from lakes and streams. Water is a fragile resource, and 200 feet is the recommended distance to prevent contamination of drinking water and protect the surrounding ecology.
Training and Preparation for Hiking
Adequate preparation and good physical fitness are needed to safely hike outdoors over rugged terrain. Seed preparation can substantially reduce the in-camp packing time, easing an otherwise hectic start to a multi-day hike. It helps to store small items in packed duffel bags, marking them with other gear as needed. In-camp packing requires matching items to each person and packing that person’s assigned gear into a backpack. A small, hand-held scale is useful for weighing backpacks at this stage. If time allows, packs can be readjusted in the evening after a day hike or a visit to a fishing hole, prior to dinner. Caution should be used if adjusting belts and straps as poorly fitted packs can rub raw spots on the body, leading to painful sores. Until hikers become accustomed to a pack, it is best to avoid loose fittings or donning just a hip belt. It helps to adjust a pack as a whole, keeping the center of weight up as high as possible, and all straps snug. It is also best to pack excursions 5 days or greater in length to ensure lodged food perishes before getting back to town.
A few exercises are helpful in preparing physically for a hike. The most important is performing calf raises, an effective way to build up the calves and shins. Daily calf raises while standing on a curb can be used to develop strength. Single-leg calf raises are also beneficial. Without being able to climb up thousand-foot hills, it helps to walk up as many stairs as possible. By doing this, it becomes very easy to walk slowly and steadily during a hike. If hiking in a group setting, picking up the pace for a more vigorous workout is an option. It is important to find balance in physical exercise, as overworking muscles can lead to simple injuries that take months to heal.
There are two aspects to consider when training. The first aspect is to work on strength, while the second is to practice being active for long periods of time. Working on strength and building muscle takes sustained hard work over a long period of time. It takes more than 2 months of effort for significant gains, not including maintenance levels. Arduous hiking into a thick wilderness area with high undesirable growth requires wear and tear on the body, especially joints and tendons. Therefore, it is wise to focus on strength training well in advance of a hike. With the right training regime, it is possible to safely hike for 12-14 hours a day without injury.
There is a need for strength training twice a week for a few months. Each workout involves a 30-60 running warm-up, followed by a series of squats, lunges, step-ups, deadlifts, and calf raises. For lunges or step-ups, a person carries a pack with weights comparable to what they will wear on a hike. A person carrying a pack of weights greater than 50 pounds may want a 140-pound limit for other exercises. Unfortunately, it is more difficult to increase strength for climbing up steep hills as this is basically an isolated movement. A 20-30 pound weight on their back is appropriate for this training.