Baby Steps for Beginning Hikers

Exercise

Start walking and stretching regularly. If you can, add other cardiovascular exercise such as swimming, jogging or biking. If you have medical conditions,please discuss your hiking goals with your doctor.

Clothes

Pants or shorts with a T-shirt are standard for most summer hikes. Bring a lightweight jacket or sweatshirt and a disposable poncho in case the weather changes. In colder seasons you will probably want additional layers. Look for synthetic fabrics that are designed for athletic activity. These clothes dry out quickly. Sunglasses and wide-brimmed hats are also essential.

Boots

Not only should your boots be sturdy and comfortable, they should also be broken-in. Don’t try to break them in on a trail.
Hiking poles can be very helpful on steep or rocky trails. They take some of the burden off of your knees during a steep downhill stretch. If you aren’t quite as young as you used to be, you may appreciate the extra stability and balance.

Backpacks

Get yourself a comfortable backpack with a padded backboard. You can pay an arm and a leg for premium hiking and camping gear. For the beginner, adequate items at more affordable prices can be found at discount retailers. I recently bought a backpack at Walmart for less than $15.

Backpack contents

In addition to food, my pack usually contains water bottles, sunscreen, lip balm, mosquito repellant, a water filtration system or iodine tablets, a first-aid kit, a lightweight jacket, a disposable poncho, a headlamp or flashlight, a map and compass, a whistle, toilet paper and a plastic trowel, an extra pair of socks and my camera. If I plan on fishing, I add a collapsible pole, reel, tackle, pliers and my license. Don’t forget any prescription medications and asthma inhalers that you regularly use.

Water

Pack plenty of water and drink regularly. Water from natural sources generally needs to be purified. If you don’t plan on carrying enough for the entire trip, you will need a filtration system or iodine tablets.

Food

Pack non-perishable food items that are high in protein and carbohydrates. Typical examples include trail mix, dried fruit, beef jerky, energy bars, granola bars, cheese and crackers. Make sure you have some salty snacks to replace the salt your body is losing through sweating.

Sanitation

On most hikes, your restroom is wherever you choose, as long as you are out of view of others and at least 100 feet from trails, campsites and water sources. Bring toilet paper and a small trowel. Bury waste 6 inches below the surface. It is recommended that you pack out used toilet paper in a resealable plastic bag.

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