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Travel Tips: Outdoor Activities

Hiking

Three things should be taken into consideration when choosing hiking trails suitable to your physical condition and the amount of weight you plan to carry: How long is the trail? How steep is it and how quickly does the elevation increase? How acclimated are you to the altitude at the start and finish? All hikers, particularly solo hikers, should give their intended route, length of trip, and return date to a park ranger before setting out on multi day backcountry trips.

Preparations

Proper hiking attire is essential, especially on more rigorous hikes. Hiking boots should be sturdy, with good traction and ankle support, and should be well broken in ahead of time; if you'll be hiking through snow or in wet conditions, waterproof boots are best. On less rigorous trails, some hikers prefer to wear athletic shoes instead. Wear thick wool socks, and always bring a second pair in case one gets wet. If you are hiking in the National Parks, rain gear is always a good idea since the weather can change in minutes. Always carry at least 2 quarts of water per person per day, even more if you are staying overnight or are hiking in hot weather.

Resources

The Backpacker Beginners' Corner An introduction to hiking gear and provisions.

Altitude Sickness

One of the most common problems for hikers is altitude sickness, which results when a hiker ascends to heights over 8,500 feet without being properly acclimated. To help prevent altitude sickness, spend a night or two at the higher elevation before attempting any strenuous physical activity, and if you have a history of heart or circulatory problems, talk to your doctor before planning to visit high altitude areas.

Symptoms of altitude sickness include headache, nausea, vomiting, shortness of breath, weakness, and sleep disturbance. If any of these occur, it's important to retreat to a lower altitude. Altitude sickness can develop into high-altitude pulmonary edema (HAPE) and high-altitude cerebral edema (HACE), both of which can be permanently debilitating or fatal.

Resources

High Altitude: Acclimatization and Illnesses Great information from Princeton University's Outdoor Action program.

Hypothermia and Frostbite

It does not have to be below freezing for you to get hypothermia. This potentially fatal decrease in body temperature occurs even in relatively mild weather. Symptoms are chilliness and fatigue, followed by shivering and mental confusion. The minute these signs are spotted, get the victim to shelter of some kind and wrap him or her in warm blankets or a sleeping bag. Ideally another member of the party should get in the sleeping bag with the victim for adde d warmth. If practical, it's best for both people to be unclothed, but if clothing remains on, it must be dry. High-energy food and hot drinks also aid recovery. To avoid hypothermia, always carry warm, dry clothing, avoid immersion or exposure to cold water or rain, and keep energy levels up by eating high-calorie foods like trail mix.

Frostbite is caused by exposure to extreme cold for a prolonged period of time. Symptoms include the numbing of ears, nose, fingers, or toes; white or grayish yellow skin is a sure sign. Frostbite victims should be taken into a warm place as soon as possible and wet clothing should be removed. The affected area should then be immersed in warm -- not hot -- water or wrapped in a warm blanket. Do not rub the frostbitten area, as this may cause permanent damage to the tissues. When the area begins to thaw, the victim should exercise it, to stimulate blood circulation. If bleeding or other complications develop, get to a doctor as soon as possible.

Resources

Hypothermia and Cold Weather Injuries For information on how your body regulates its temperature and for a complete discussion of symptoms and treatment, see this page maintained by Princeton University's Outdoor Action program.

Dealing With The Sun

Take great care in protecting yourself from the sun -- even when it's cloudy or there's snow on the ground. Keep in mind that at higher altitudes, where the air is thinner, burning ultraviolet rays are stronger. Sun reflected off snow, sand, or water can be especially strong, even on overcast days. Liberally apply a sunscreen of SPF 15 or higher before you go out, and wear a wide-brimmed hat and sunglasses.

If you are exposed to extreme heat for a prolonged period, you run the risk of heat stroke (also known as sunstroke), a serious medical condition. It begins quite suddenly with a headache, dizziness, and fatigue but can quickly lead to convulsions and unconsciousness or even to death. If someone in your party develops any of the symptoms, have one person go for emergency help; meanwhile, move the victim to a shady place, wrap him or her in wet clothing or bedding, and try to cool him or her down with water or ice.