The great outdoors calls to many people, and mountain trekking is a popular pastime for people around the world. Whether as a solo adventure or part of a group, trekking allows people to enjoy nature and all its beauty while exercising and gaining a sense of accomplishment. Mountain trekking has been a very popular sport and recreational activity by participants in many countries. This guide aims to familiarize you with the basic information about trekking and the things you need to address before engaging in it.
Mountain trekking refers to going on an adventurous journey in the mountains and walking to the highest points. Trekking in the mountains is a task that requires preparation physically, mentally, and working on equipment and logistics. It involves a journey on foot through a mountain region, where the trails are often unpaved and don’t allow vehicular access. Trekking differs from hiking in that it involves traveling through more rugged, remote terrains for an extended period (more than one day), while hiking typically refers to walking for recreational activities. Trekking often involves wilderness areas and natural environments, such as mountains, forests, deserts, or rural areas. Europe’s rugged mountains and hills can be rewarding and exhilarating, but they require good physical condition, preparation, and equipment.
Trekking on mountains offers many benefits to an individual. It exposes you to nature and its beauty, bringing a feeling of tranquility and pleasure, thus reducing stress. Spending time outdoors has proven health benefits from the experience, including increased energy, improved mood, and decreased mental fatigue. Mountain trekking exercises the body through the varied terrain. Mountainous regions are often quiet, and with limited access by vehicles, they provide a great place to meditate, gain clarity, and be more focused. Trekking is generally referred to as an adventure trip to unexplored territory. It gives one the sense of making discoveries and helps to appreciate small things. Trekking builds confidence in an individual to live in tough conditions while overcoming various obstacles, such as weather or getting injured. Trekking can also be an educational trip, learning about wildlife, culture, and so on.
Benefits of Mountain Trekking
Mountain trekking, also known as hiking or hill walking, combines walking, nature, and the mountains. Trekking in the mountains is a beautiful experience where one can explore and meet spectacular sights. This would be an adventure for everyone, and the benefits of trekking in the mountains will add more to it. The primary, direct benefits of trekking are enjoyment and physical fitness. Therefore, it is a favorite leisure activity among many people. Trekking can be a good way to cope with modern life stress. Improved physical fitness, improved mental wellbeing, and health are other secondary benefits. Mountain trekking can also be an opportunity for self-discovery.
Trekking is enjoyable because of beautiful natural scenery, fresh air, the thrill of the unknown, physical challenges, and adventure. Natural beauty is perhaps the most important attraction for mountain trekking. Nature always amazes people, and trekking in the mountains is the best way to enjoy its beauty. The scenery is breathtaking, full of views of mountains, valleys, hills, lakes, rivers, forests, plants, and animals. Trekking passes through different types of terrain and provides varied experiences. Nature is also good for physical fitness. The air is fresh and free from pollution; people can enjoy the lovely sound of birds or water. Typically, humans live happily and comfortably with neat and clean natural surroundings.
The thrill of adventure and the unknown is an important aspect of mountain trekking that many enjoy. Mountain trekking is exciting. The willingness to brave the unknown and the thirst for exploration are deep desires shared by many people. Human beings have an innate impulse to explore and expand known territories. Reed and Calhoun provide vivid accounts of wanderlust, a nervous energy that determines restlessness and creates a powerful craving to visit distant lands. Mountain trekking is an adventure where one can explore new mountains and valleys that have never been visited and meet people from various cultures. The excitement of a new adventure is captivating and motivating. On one journey, there may be new companions, new ways to communicate, and new experiences. Every journey in the mountains is different. Each has its own surprises, and people never know what may happen next. A constantly changing situation adds to the thrill.
Physical Preparation
Mountains provide breathtaking scenery and hiking, trekking, or climbing opportunities. Mountain treks differ from normal hikes; they may involve altitude hiking, fixed lines, snow and ice, or trekking poles due to conditions or weather. Trekking requires adequate physical, psychological, equipment, and organizational preparedness.
Mountains are diverse, from serious climbs to easy paths. Choosing the trail depends on the participant’s experience, skills, equipment, and physical fitness, whether it’s a family walk with children, an arduous journey through glaciers, or a non-technical climb to a summit. This guide helps prepare for a mountain adventure, ensuring readiness in body, mind, and equipment.
Trekking can be an intense, multi-day endurance challenge in rugged terrain, requiring physical fitness and preparation. Freely wandering mountains is easier than preparing for a zero-easy trek. In this case, the trek rating is TD, “difficult.” Therefore, reasonable fitness and preparation are required to enjoy the trek’s beauty without worrying about physical conditions. Good cardio fitness is paramount for mountain trekking enjoyment.
Physical preparation aims to build body fitness compatible with planned trekking difficulties. Although it wouldn’t be realistic to climb thousands of meters to optimize trekking for the body, efforts can still be made to become more compatible with the planned activity. To prepare for trekking, several strategies and areas can be explored.
Cardiovascular exercise is critical for mountain trekking preparation. Mountains are high, so mountain treks start at low altitudes and end up high. Depending on terrain form and roof shape connecting different points, altitude gain may vary, leading to divergent altitude gain speeds. Trekking typically ascends several hundred meters per day. Treks on erroneous map altitude paths may involve significant altitude gain. Sustaining a walking speed of 400m/h and considering halts and breaks, attaining an altitude of 2000m can take nearly 6.5 hours from sea level. Daily trek altitude gains are planned based on experience, training, and other factors, from optimistic 800–1000m to 300–600m in serious cases.
Daily gain heights and corresponding distances are noted. It can be learned from previous treks whether the condition trained for matches the body during them. Adapting conditions on a trek with a daily gain of the same height usually requires more effort than planned. Exploring plans or trips in advance can also be useful.
Cardiovascular Exercise
Cardiovascular exercise, also known as aerobic exercise, is any exercise that raises your heart rate and gets blood flowing through your body. This type of exercise places a demand on your heart and lungs to supply oxygen to the muscles that are doing the activity, and fitness in these areas can be developed with training programs that challenge this system of the body.
Aerobic exercise is the most important type of exercise for mountain trekking preparation. This form of exercise develops cardiovascular endurance, the ability of the heart and lungs to supply oxygen to working muscles during sustained physical activity. The more efficient the heart and lungs are at supplying oxygen to the working muscles, the less strain is placed on them at any given output of work. In effect, cardiovascular endurance will gradually save one’s heart, lungs, and muscles from future strain on strenuous physical exertion, such as long hikes in the mountains with a heavy pack. Many people also enjoy the benefits of aerobic exercise because it helps one lose body fat when combined with a balanced diet.
Mountain trekkers display varying types of cardiovascular endurance. Some trekkers stroll along like they are on a leisurely walk while others are overheated and wheezy after a brief hill. This variation can largely be influenced by genetics, but it may also have to do with one’s activity level prior to the trek. Most trekkers do not walk at the same level of fitness their bodies are designed for, which means greater energy expenditure and sometimes discomfort. During this adjustment period, it is common to feel tired and sore, particularly in the back, knees, and legs, as they adapt to carrying a heavy pack uphill. One needs to get fit enough to come out of this adjustment period quickly and with minimal discomfort because hiking excessive distances each day tends to be tiring even at the best of times.
Strength Training
Mountain trekking can be an arduous task without adequate preparation. Even if trekking novels and documentaries might inspire people to go on long hikes on the hills, mountains, and other steep terrains, one must be well aware of the ways to prepare properly for such rough journeys. Regardless of the extreme beauty and joy that such journeys might provide, physical and mental exhaustion is something one cannot overlook once they start it unless adequately trained to do so. Physical preparation is crucial for a hike to go well, and it includes cardiovascular exercises, flexibility, mobility, and strength training. Strength training often gets overlooked by those preparing for moderate to tough hikes. However, it is a solution to hike longer, quicker, and enjoy while doing so.
Essentially, in order to feel more comfortable with one’s own body weight when on the hills, it is important for one to develop strength. Muscle development along with flexibility and endurance will enhance one’s trekking experience to a great extent. Becoming a heavier hiker is inevitable if carrying a daypack and necessary supplies. This, along with tiredness, will subsequently hinder performance unless getting used to it beforehand. Strength training at best is to mimic the conditions of a mountain trek as closely as possible. A few suggestions for such workouts are going uphill and downhill both carrying weight. However, in case unable to replicate the terrain, hill intervals or going on stair climbers are a good solution till the real trek. Though these workouts are quite tough to do at the beginning, with every workout done, the body increases its stamina and has less tiredness afterward. Ideally, these workouts would be added to the training schedule in the late stages of physical preparation. A minimum of three weeks is necessary for strength training to have visible positive results.
When preparing for longer treks of adequate loads, strength training might be necessary for mountain trekkers of any age, even outdoorsy individuals who feel they are in good shape. As with all training, it is advisable to consult a physician before starting a new routine or increasing one’s workout.
Flexibility and Mobility Exercises
As the body prepares for the rigors of mountain trekking, flexibility and mobility exercises assume a pivotal role in ensuring its resilience to the demands that lie ahead. In complement to strength training, which invigorates power and fortitude, flexibility and mobility exercises endeavor to maintain proper joint function, enhance tissue pliability, and prevent injuries. With equal emphasis placed on upper and lower body flexibility, a sequence of stretching exercises accentuates the muscles predominantly used during hiking.
Typically conducted in conjunction with strength training, flexibility and mobility exercises are integrated into a multi-faceted workout regimen. To usher in these exercises, the joints first undergo range-of-motion protocols, promoting synovial fluid circulation and warming the joints’ soft tissues. Thereafter, a comprehensive series of flexibility stretches is executed. Holding each stretch for a minimum of 30 seconds, the focus is directed toward the large muscle groups and specific key muscles that require augmented flexibility. Certain key stretches encompass the quadriceps stretch, hamstring stretch, hip flexor/psoas stretch, calf stretch, and lats/shoulders stretch.
Ultimately, these deliberate movements gradually elongate the muscles and connective tissues, augmenting flexibility over time. Regular practice of these flexibility and mobility exercises delivers manifold benefits that influence both daily living and athletic performance. By heightening joint function, flexibility and mobility fosters physical and mental relaxation, counteracting stress. Furthermore, the chain reaction that ensues—enhanced posture, increased energy, and diminished general aches and pains—contributes to an improved awareness of the body’s capabilities and limits, thus curbing the likelihood of injuries.
Preparation shall consist of a series of flexibility and mobility exercises, promoting flexibility and addressing immobility or dysfunction in target joints. After exercise sensation should be of enhanced flexibility and lightness of joints. If any discomfort is felt post-exercises, they may have been performed incorrectly or excessively.
Exercises are illustrated on the following pages. Techniques should be checked closely. Some are intricate and require concentration. Use props such as benches or towel rolls, and pillows where indicated. Ideal exercise environment is private, in loose clothing, and sitting on the floor where the full length of body can be seen by the instructor. Being unhurried and expectant of using energy is essential.
Gear and Equipment
There is a wide variety of gear and equipment available, and making the right choices is crucial to your comfort, safety, and the joy of trekking. As a general guide, start with the most important items that can be a significant investment, such as a good rain jacket, pack, and boots. Then, acquire intermediate items that will greatly improve comfort and safety, like a quality sleeping pad and stove. After that, consider minor gear items. A good sleeping bag and tent are also important, but cottage manufacturers in general are great options. The rest of the gear items initially recommended can generally be found in big box stores at low prices. Finally, gear refinements such as an insect net (1.1 oz) and waist pouch are useful but not critical tasks.
Begin to fashion your packing list in order to centralize gear lists, calculate weights, and record important vital stats such as model, size, and unfortunately, cost. Computer-based spreadsheets are the recommended method, with easy-to-use free ones such as Google Spreadsheet. Finish a trip report summarizing the hike experience, statistics, and extra gear thoughts. This step is overlooked by many but is an important aid to personal growth as a backpacker. Revisit photos taken, and be sure to share them with friends and family.
The recommendation is to pack for comfort and focus on location. A large sweat-wicking bandana (2.5 oz) and lightweight long sleeve shirt (6.5 oz) should be worn to help regulate temperature, block sun, and aid cooling in the event of overexertion. Even a light pack with straps that dig into the shoulders will be unpleasant over time, so consider wearing a light packable vest (8.2 oz). Wear breathable and quick-drying synthetic boxers that are 2-3 times longer than cotton ones. They are also water-resistant and dry fast; mud and rain stay away from them. Finally, wearing a light wide-brimmed hat (1.5 oz) with chin strap and single lens sunglasses is key to comfort on sunny days.
In terms of footwear, do not hike with running shoes or sandals, unless doing a scrub brush, river-tracing, or cave exploration hike. Proper footwear consists of either mid-high, lightweight, soft leather, or synthetic boots. Proper brake trekking shoes for slippery descents (i.e. La Sportiva Trango Extreme) or a mid-weight fabric boot with a stiff sole (i.e. Vasque Sundowner GTX) is also a choice for compact trail hiking. All boots require extensive break-in time and thorough examination.
Clothing and Layering
Proper clothing and layering are critical for mountain trekking as they ensure comfort and protection against the various weather conditions that can arise during the trek. Layering is important because temperature and weather conditions can change significantly during the day, in the afternoon, or between locations. Having the proper clothing setup not only improves comfort but also provides additional safety and preparedness. For this reason, this section presents an overview of what to wear on a mountain trek, focusing on layers rather than specific brands or items.
Clothing for a mountain trek can be organized into three main layers. The first layer is the base layer, which has direct contact with the skin. A base layer needs to be made of moisture-wicking material as it controls moisture buildup by quickly absorbing sweat from the skin and transporting it away from the body surface to dry, keeping the wearer dry and relatively warm. Additionally, a base layer needs to be lightweight, breathable, and can be either short- or long-sleeved depending on personal preferences and the terrain of the trek. Since base layers can get pretty stinky over time, it is advisable to acquire a second one to change into and let the first one dry properly.
Next comes the mid-layer, which provides insulation. A mid-layer needs to be made of lightweight material that retains warmth while allowing moisture to be vaporized and released. It can be a long-sleeved jacket, fleece jacket, or other type of light jacket. A fitted design is advisable, particularly near the arms and torso, since if it is too loose it will not retain as much warmth. Just like a base layer, the mid-layer can vary depending on personal preference and is not equally necessary for all treks.
The outer layer (or shell layer) provides wind, rain, and cold protection. It is important that an outer layer is not a raincoat, as a raincoat is too waterproof and does not allow for moisture release, so perspiration builds up in the form of sweat and the body gets cold. Instead, it is important to find a membrane (or waterproof e.g., Gore-Tex) jacket that is both wind- and waterproof on the outside but allows for moisture release, keeping the wearer dry from inside as well. Unlike the previous two layers, an outer layer is recommended even for shorter treks, as the risk of exposure to windy and wet conditions increases in the mountain environment.
Footwear
Footwear is a vital yet often overlooked piece of gear when preparing for a hike, but it can greatly impact the safety and enjoyment of the trek. Improper footwear can lead to foot pain and fatigue before even leaving the trailhead. The two main options for footwear when considering a day hike in the mountains are hiking shoes and boots, both of which serve the same function: providing protection, traction, and support while traversing uneven terrain.
Trail running shoes are another viable option, and they have grown in popularity in recent years. Hiking shoes and boots are constructed from tougher, heavier leather-like materials, while trail runners are typically made from lighter, mesh-like fabrics. This difference in material allows for quicker drying when wet, and trail runners allow greater airflow in hot conditions. However, trail running shoes typically last only one to two seasons, while sturdy hiking boots can last for decades with proper care.
When deciding which footwear to use when heading into the high country, consider the type of trails to be traveled. Established trails with fewer obstacles, such as rocks and roots, are better suited for hiking shoes or trail runners. Hiking shoes are an evolution from normal athletic shoes and range from more cross trainer-like shoes to more supportive options, such as the low-cut boots with stiffer and more aggressive soles. Most hiking shoes tend to be very cushy but still require a break-in period, and they also soak up water like a sponge. In contrast, boots are great for trails with more uneven terrain. With stiffer midsoles and thicker traction patterns, they are great for rocky or heavily rooted trails. However, they are also heavier, more expensive, and take longer to break in.
High-cut boots are great for technical trails, snow, or backpacking. They typically offer more ankle support when traveling with weight and help keep water and debris out. They can also be good for trekking in original terrain like above-tree line. However, they are still a heavy and cumbersome piece of gear that typically require more break-in time than other options.
Backpack and Gear Organization
A good backpack can make all the difference in mountain trekking excitement. Keep these guidelines in mind while selecting a suitable one. Make sure the backpack is comfortable to wear, as you will carry it for hours. When buying a new backpack, bring a loaded pack and check if the hip belt is wide enough for the comfort of bone against bone, and the shoulder straps are hooked, spreading the pack’s heaviness equally on the back, shoulders, and chest area. The backpack undercarriage must be sturdy enough to carry the load. Ideally, you should choose side-openings backpacks. Choose a design with extra buckles, as they prevent the PVC zippers from tearing off of the tight pulls. A pack with raincover bags is an added advantage. Do not buy large bags, as you become unmindful of the load and over-pack. Don’t exceed a 60-liter bag for 5-6 days treks. Insist on selecting a pack with a dedicated pocket for wet items, such as two pants or jackets, that do not smell for trekking in the rain and getting drenched. If you are going on adventures where your backpack is soaked or muddy, buy a rain cover. A lightweight bag is always the best option for trekking. Buy lightweight clothes, boots, sleeping bags, and tents for reducing overall bag weight.
Gear organization is equally essential when trekking. Purchasing packing bags is recommended. The packing bags must be marine/foamy, making them last longer and preventing items from getting dirty when put into the snow. Smaller bags can also be used for gear organization inside the pack. When trekking in groups, it’s best if all members have the same-colored pack. Pack the rains as the last item, as it is the first item to take out when getting wet in the rain. Even when it’s not raining, pack the rain once every three-four hours, as the wet grease on the gear wet pennants and ropes. Involving everyone, assign tasks as bringing tents, stoves, or first aid kits. In this way, if one person cannot continue the trek, all assigned equipment is already prepared for safe and easy distress.
Nutrition and Hydration
Mountain trekking is an exhilarating activity that is both physically and mentally demanding. It is crucial to plan your nutrition and hydration properly to maintain performance levels and ensure a comfortable trek. Proper nutrition helps in maintaining the energy level, while hydration helps in preventing dehydration and associated health issues. Nutrition and hydration planning must be tailored to the individual trekker, the trekking environment, and the physical characteristics of the individual initiating the trek.
4.1. Pre-Trek Meal Planning
Proper food and fluid intake prior to a mountain trek can go a long way toward ensuring both high energy levels and proper functioning of the cardiovascular system for the effort. The two or three days prior to the trek will generally involve a sustained increase in both energy and carbohydrate intake, which is referred to as carbohydrate loading. For moderate to strenuous effort of up to several hours in duration, optimizing liver and muscle glycogen (the stored form of carbohydrate in the body) is the most important consideration for pre-trek meal preparation. In combination with ensuring high hydration levels, maintaining optimal blood sugar levels in the hours before the trek is also important, especially for early morning starts. Energetic fluid intake can provide the necessary extra energy levels when food consumption is not adequate or practical.
Carbohydrate loading: The plan for carbohydrate loading should start at least three and optimally five or six days before the trek in order to level off the liver and muscle glycogen stores in time. Since these stores cannot be readily converted to fat for further energy during the trek, this phase of planning must largely involve consideration of appropriate food choice, since carbohydrate intake makes up most of the food intent.
First three days pre-trek: During the first three days prior to the trek, energy intake should roughly double normal levels, with three or four meals a day being generally advised. There should be a sustained increase in carbohydrate intake, to approximately 75% of the additional energy intake, with the remainder being in protein.
Final 24 hours before trek: In the final 24 hours before going in or departing on the trek, both energy and fluid intake should be continued to safety and prudently high levels, in order to minimize a pre-trek feeling of hunger or dehydration. However, tubers and vegetables or salads should be largely avoided in this time in order to prevent excessive intestinal contents, urine output, and stomach distress from too much roughage or fiber.
Food planning: When trekking, food taken can generally be prepared in advance and such preparation should be planned three or more days before departure. Food planning should address an appropriate balance of types of food (nutrients) to carry, food packaging, cooking gear, importance of quick energy, adequate salty food for hot weather, and taking sufficient food for the energy needed.
On-the-Trail Nutrition
Successfully meeting high energy demands while hiking can be challenging. It is essential to fuel body systems for various activities, including core temperature management, locomotion, and sweating. Energy intake must balance energy expenditure (intake-1), ideally by a minimum of 50% to avoid performance declines. On-the-trail nutrition aims to maximize energy availability by using engineered foods and beverages, detailing food choices, macronutrient composition, product forms, and meal timing. Optimizing on-the-trail energy intake enhances performance, safety, and enjoyment.
Hiking, like other sport classes, can vary greatly in energy needs due to terrain and equipment changes. When hiking, energy demand is determined by body mass (Mb), speed, and gradient. Positive slopes increase energy demand. Gradient effects are mostly exponential, requiring 22 kJ kg-1*hm-1 for both 0% and 100% gradients at speeds between 40 and 80 m/min. Energy cost is higher (37.5-48 kJ kg-1*hm-1) for speeds above 120 m/min. Uphill decreases speed, while downhill usually increases it. Hikers are unprotected from cold temperatures and may have an even higher energy demand than base scenarios on the mountain side. In addition to cold-related energy expenditures, exercise increases heat production.
An energy imbalance can occur when food consumption is lower than total energy demand. A food intake higher than this would provide an energy surplus, resulting in weight gain. Many studies noticed an acute drop in body weight after a trek of several days. This indicates a negative energy balance, likely because of food deprivation and low energy density. In addition, macro- and micronutrient intake may not meet recommendations. 9 kcal/g and 4 kcal/g are the approximate energy densities of fat and carbohydrates, respectively, which are the main macronutrients used as fuels for minimal weight and size food options, as they provide more energy in a smaller volume than sugars or proteins. However, foods high in fats are often poorly accepted by hikers.
To maintain health and performance, it is suggested to fuel around 1.5-2.5 g carbohydrate/kg Mb/hour and a minimum protein intake of 1.3-1.6 g/kg Mb/day, especially with increased physical activity. Extra attention must be paid on the trail to achieve these goals when relying on engineered foods and beverages. A minimum pre-trek carabiner extra carbohydrate from liquid source has been suggested: ∼1350 kcal effective energy, 258 ± 0 g carbohydrates, 40 ± 0 g protein. Solid foods should also be taken off the trail, in a wide variety of dry carbohydrates ∼500 kcal and ∼790 kcal fats, as a source of energy-dense food. Some dry sustain food, such as nuts, dried fruits, and potato chips, provide a competitive food. Chewy bars hold ∼170 kcal of solid energy in an ultra-light bombproof form.
Hydration Strategies
Staying properly hydrated during mountain treks is crucial for overall health and performance. Begin by drinking at least 0.5 to 1 liter of water during the 1 to 2 hours leading up to your trek. Hydrate regularly while trekking, consuming approximately 1 to 2 liters of water for every full day of activity at sea level. If higher elevations (above 3,500 feet) are reached, increase water consumption to 2 to 3 liters for each full day of movement in altitude. On extended month-long treks, consume water according to appetite and thirst indications, but ensure at least three quarts are consumed daily.
Opt for water from a clean, running, and well-aerated source. If necessary, use a collapsible container like a platy or standard bottle or practical stein with a lid to prevent contamination. Water should be boiled at a rolling boil for 20 minutes to kill amoebas and giardia, but chemicals like iodine and filtering straws are much less effective. Consider an average 12-hour wait time for chemical systems and serious allergic reactions to iodine in pregnant women and users of prescription drugs containing it. Water from lakes or ponds is nearly always contaminated. Water from untested sources at the foot of a glacier can be safe, but there is no guarantee. Water from reservoirs likely contains giardia, and colonies grow in watersheds under 4,000 feet.
Altitude and exercise changes water needs. A 1988 study on 14 men ages 19 to 37 hiking a 5-day outfitted trek on the trailcrest passive exertion profile, average speed: 1 mile per hour, elevation range: 6,700 to 13,056 feet, found that low-altitude residents increased their fluid intake by ½ liter per day after arriving at the destination and normally urinated more with gradually decreasing urine production. After acclimatization, dehydration severity lessened. After moving from 10 to 14,000 feet for 6 days, the average decline in urine volume was 59%. All trekkers who ascended over 10,000 feet for 6 days continued to lose them because this increased total volume loss.
Safety and Emergency Preparedness
Even with the best preparation, sudden changes can still occur. Whether it’s your first venture into the mountains or your 101st, there will always be things outside of your control that can affect your hiking or trekking experience. Trekking in high mountains differs with each hike, but there are some common principles that should be respected. Here are a few important safety and emergency preparedness issues that require extra attention.
Understanding Altitude Sickness
High-altitude environments pose a unique set of challenges for mountain trekkers, one of the most significant being altitude sickness, also known as acute mountain sickness (AMS). This condition emerges due to the body’s inability to adapt to decreased oxygen levels and lower atmospheric pressure found at higher elevations. Understanding the various intricacies associated with altitude sickness is paramount for the success of the overall trek. As trekkers ascend, the atmospheric pressure decreases, which reduces the partial pressure of oxygen. Consequently, there is less oxygen available to fill the alveoli in the lungs, impairing the transport of oxygen to the bloodstream and, ultimately, the body’s cells. Mountaineers generally experience symptoms of altitude sickness because of this hypoxia and the increase of intracellular sodium ions, which leads to the build-up of lactic acid. Mountaineers often joke that sick is the basis of acclimatization.
Altitude sickness can be categorized into several distinct types, including mild AMS, high-altitude pulmonary edema (HAPE), and high-altitude cerebral edema (HACE). Mild AMS often manifests as headaches and nausea and requires necessary precautions such as immediate descent or hydration. HACE affects the brain, leading to extreme symptoms such as confusion, hallucinations, and unconsciousness. Descent is required for survival. HAPE affects the lungs and arises from the accumulation of fluid, causing difficulty breathing, a cough, increased heart rate, and severe fatigue. HAPE requires both immediate descent and supplemental oxygen. At altitudes over 8000 m, the body’s physiological responses to altitude do not have sufficient time to limit hypoxia, and effectively all climbers suffer from fatal HACE and HAPE without supplemental oxygen.
All trekkers should be cautious of altitude sickness. Higher elevations increase the risk of altitude illness and the potential for adverse health effects. Mountaineers cannot prevent altitude sickness but can take precautions to prevent severe altitude sicknesses. Symptoms of altitude sickness can escalate quickly and differ from person to person. A preventative measure to combat high altitude sicknesses is the “climb high, sleep low” rule. For every 1000 m of increase in elevation, it is safer to sleep at a lower elevation, if just for a night, prior to reaching the higher elevation. Additionally, drink adequate amounts of fluids, avoid being dehydrated, stay away from alcohol, and do not exercise strenuously when ascending. If trekkers find themselves ill at altitude, it is paramount to descend as quickly and safely as possible, as symptoms generally worsen if elevation is maintained.
First Aid Kit Essentials
No matter how well you prepare, accidents can happen. A well-stocked first aid kit is an essential item in anyone’s backpack. First aid kits come in many sizes and configurations. Choose a pre-packaged first aid kit, or build your own. Whichever you choose, make sure it contains the following 18 core items: adhesive bandages (sterile, assorted sizes), adhesive tape (hypoallergenic), antiseptic wipes (alcohol prep pads), antiseptic ointment (such as Neosporin or a generic equivalent), gauze pads (sterile, assorted sizes), gauze rolls (sterile, 3 or 4 inches wide), scissors (blunt tip), tweezers (splinter and fine point), safety pins (or small backup pins to secure gauze rolls), small flashlight (with extra batteries), protective gloves (nitrile or latex), CPR kit (mouth barrier and gloves), cold packs (instant, soft-sided), pain reliever (ibuprofen and/or acetaminophen), anti-itch (hydrocortisone cream), antihistamine (diphenhydramine, loratidine, or other brand), blister treatment (such as moleskin, blister band aid), and compress dressings (4 inches or larger, sterile).
It is also wise to carry a small assortment of medications that you use at home. Make sure they are in their original containers with prescription labels, and bring enough to last the entire trip. Common medications to bring include asthma inhalers, epinephrine injectors, oral contraceptives, and medications for high blood pressure, heart disease, and psychiatric disorders.
If you or others can’t swallow (unconscious, poorly oriented, or vomiting), avoid giving anything by mouth, including water. If any of these signs appear, the person should not be moved until emergency medical help arrives. Paralysis, jugular vein damage, or unconsciousness could result if the head or neck are moved. If a person has been submerged for more than a few minutes, or if they are blue or limp, begin rescue breathing. Steps may have to be taken to stabilize people with certain injuries.
Navigation and Communication Devices
When trekking in mountainous areas, it is of utmost importance to have the right navigation and communication devices to ensure safety throughout the trip. There are two major parts of the world where one could navigate to find their way: a physical part and a hardware part. The physical part includes landmarks, routes, paths, waterways, and so on, while the hardware part includes maps, compasses, Global Positioning System (GPS) devices, and even Global Navigation Satellite Systems (GNSS).
Essentially, maps, compasses, and GPS devices help users navigate in mountainous areas by referring to the world’s physical part, though in vastly different manners.
Having the right map is crucial to safely navigating mountain areas. Maps can be divided into three types: topographic maps, contour maps, and pictorial maps, with an emphasis placed on the map type that is particularly relevant for users interested in trekking in natural areas, including mountains, hills, and other land elevations.
Topographic maps illustrate a three-dimensional view of the world on a two-dimensional map. They help users visualize the world on a map, comprising features like parallel latitude lines that run west to east around the globe. On a latitude line, east and west longitude lines meet perpendicularly. Contour lines denote spots at the same height on the map, forming a 2D representation of separate and unique land elevations. Navigating hilly or mountainous terrains while trekking requires ascending or descending throughout the travel routes, which are specifically considered by examining contour lines on maps. To interpret these contour lines effectively, grasping four principles is essential: 1) contour lines do not cross each other, 2) contour lines only merge in perfectly vertical slopes of cliffs, 3) on two adjacent contour lines, the inner line indicates the higher zone of elevation, and the outer line indicates the lower zone of elevation, and 4) contour intervals uniformly depict vertical heights between each contour line on the map. A contour map with an even contour interval illustrates a uniformly steep mountain, while a contour map with an uneven contour interval illustrates a mountain with differing steepness and flat areas.
Maps alone are of limited use on a mountain trek. Users must know how to read maps and navigate on them to ensure safety in their treks. Compasses are a long-established piece of hardware that have been proven to work well in conjunction with maps to navigate mountainous terrains. Compasses assist users in determining directions such as North, East, South, and West in the mountainous trekking area on the map while referring to a well-built topographic map. Since mountains are much higher than other natural features such as hills and human-made features such as buildings, highways, and railways, mountain ridges can easily be found on maps. Compasses and topographic maps allow users to usually triangulate their position to identify current locations and travel routes that lead to the destinations.
Being lost or unable to proceed on the chosen route while trekking in mountains can pose grave threats and dangers. Several hazardous situations traditionally can occur as well: weather changes quickly, a path unexpectedly vanishes, there are few hikers or no one at all in the mountains, and few or no animals at all. Many mountain ranges can be traversed without entering any deadly areas, while hilly regions can be much more hazardous than mountain ranges with extensive experience than the opposite. Understanding the presented issues helps users navigate the mountainous area with more confidence and anticipation while equipped with navigation devices.