Hill walking, hiking or rambling, whatever you want to call it… we all love it!
This post is dedicated to the sport of hiking and I’ll cover everything from how to plan your hike to what to pack and what to wear.
There are a wealth of benefits that come with hiking but perhaps the most notable are the benefit to our mental health. While it may seem obvious that a good hike through a forest or up a mountain can cleanse your mind, body, and soul, the science is now proving that hiking can actually change your brain for the better, in fact research shows that spending time in nature decreases negative thoughts by a significant margin!
Something that I think is important to remember is that 5 million years of existing within our natural environment was changed dramatically with the development of the industrial revolution. What’s more, it’s been shown that repeated exposure to artificial lights, chemicals, air and electromagnetic pollution and white noise is thought to be linked to increasing levels of stress and chronic disease.
Hiking takes us back to nature and back to our natural environment. It’s a great form of physical exercise that can be tailored to suit any ability making it a sport that it accessible to all. It doesn’t matter if your hiking over a mountain, around a lake or through a forest, a walk in nature is not only accessible but it’s also free and is a perfect time to switch off from the day to day stresses of life.
When it comes to planning your hike there are a few things you need to consider. How much time do you have allocated for the hike, what’s your chosen location, distance, elevation and the terrain? Remember that a lot of elevation on a hike can make a relatively short hike more challenging; start with a hike that is well within your fitness capabilities and build from there!
Once you have a good idea of what kind of hike you want to aim for, you can start looking for some hikes in your chosen area. Walking guidebooks, hiking communities, social media groups or blogs (like mine!) are a great source of information for people who are new to hiking but there’s also a lot of online resources, trails and hike routes that are easy to find and a quick google search will often bring up some good results. Alternatively, if your tech savvy you can give the mobile apps a try, check out Hiiker, Komoot or All Trails.
Once you’ve decided on your trail, the next step is to check the weather forecast! I use the Met office app for my weather forecasts and I would recommend this one; with the search function it allows you to get an accurate forecast of your chosen location meaning it will be more accurate than a national forecast. Also, if you’re planning to hike in a popular mountain region you may even be able to get a forecast specifically for that peak; try to pick a pleasant weather day for your hike to maximise enjoy’ability!
Okay, so you know where you want to hike, you’ve picked your route and you’ve found the perfect weather window… now its time for that all important question… what to wear?
This is going to be personal to you and what you wear will also vary between seasons but as a guide you will want to wear the following…
Hiking boots or Hiking shoes – make sure you’re boots fit well, don’t rub and have good grip and ankle support.
Hiking trousers, leggings or shorts – this will be season and weather dependant but as a general rule your legwear should be made of fast drying wicking materials and stretchy enough to allow a good range of movement.
Waterproof trousers – the clothing we hope will always stay in our backpack! Great in rain or snow but also act as a further layer for insulation during those colder months.
Base layer – Again, your base layer should be made of fast drying wicking materials, short sleeve or long sleeve based on weather and personal preference
Fleece/mid layer – Layering is important in hiking as it allows us to better regulate our temperature while were out. Fleeces make great mid layers as they are light weight and fast drying.
Insulated jacket – A light thermal layer that can be easily packed down is essential for hiking. Either a synthetic insulation or down jackets are perfect.
Hiking socks – This was one item that I didn’t realise was important until I had a few miles on my boots. A good pair of hiking socks will prevent blisters and provide enough insulation to keep your feet warm.
Gloves – An item that should be packed no matter the season! When temperatures drop or wind picks up our extremities can get very cold very quickly, and if you’re hiking in the mountains it’s useful to remember that it’s always colder at elevation!
Hat – A personal and a seasonal choices. A sun hat in hot conditions or a beanie in cold conditions, the right hat is essential!
So now we know what to wear, we also need to know what additional equipment we need to pack.
Food –lightweight/bite sized, easily stored and have a good amount of calories and carbohydrates. Nuts and trail mix make for good hiking snacks.
Water – water bladder or water bottle with plenty of water to last you for the hike; tip – always take more than you think you will need!
Additional warm clothing – depending on the weather you may want to take some spares, this is a personal choice
Head torch – necessary for any night hikes but especially necessary in winter where there are shorter days and darker nights. Its good practice to also carry spare batteries
Sun protection – sun cream, sun glasses, sun hat
First aid kit – paracetamol, ibuprofen and blister plasters often come in handy
Dry bags – useful for organising kit and keeping it all dry!
Map of the area and compass (and the skills to use them)
Hiking rucksack – 25-35 litre rucksack should be plenty
Now that you have your outfit and your kit, there’s just a few last tips before you head out on your adventure. Leave no trace, try to make your time outdoors eco-friendly! Don’t approach wild animals while out hiking, this is for your safety and theirs. Stick to paths where possible, straying from these can cause unnecessary ground erosion and trampling of wildlife and vegetation. If you go through a gate, always leave it as you found it. If you need a wild pee, do this away from any water sources and if you need a wild poop… again, stay far from water sources, dig a hole and make sure you cover it when you’re done!
Happy hiking!
Hi Rose, just a question about Diet. Do you have any pointers as to what foodstuffs you would advise/recommend for giving you decent energy levels, whether it be for say quick bursts for scrambling up short sections of rocky tracks and slow release for steep inclines over a say 1-2 miles.