9 tips for keeping your hiking adventures safe

As a sports medicine specialist, I’ve seen my fair share of hiking mishaps that could have been avoided with a bit of preparation and mindfulness. Before you lace up your boots and hit the trails, let’s talk about making your hiking adventures both enjoyable and safe.

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Train Before Hiking Adventures

Think of hiking as a sport—because it is! Just as you wouldn’t run a marathon without training, don’t tackle challenging trails without some preparation. Focus on single-leg exercises and balance routines to enhance strength and stability. A quick warm-up, like walking around the parking lot or doing leg swings, can get your muscles and joints ready for action.

Hydration: Your Best Trail Buddy

Water is your lifeline on the trail. Start hydrating 30 minutes to an hour before your hike, and carry enough water for the journey, considering the weather and difficulty. If you don’t have hypertension, incorporating a sports drink or electrolyte supplements can help maintain your body’s balance before and after hiking. Staying hydrated isn’t just about quenching thirst; it’s about keeping your body functioning optimally.

Footwear: Invest in Your Foundation

Your feet are your foundation on any hike. Investing in firm, supportive footwear—like sneakers with hiking treads or dedicated hiking boots—is crucial. Proper footwear not only provides comfort but also reduces the risk of injuries on uneven terrain. Don’t underestimate the power of good socks; they can prevent blisters and keep your feet dry.

Stay Present and Aware

While hiking is a fantastic way to socialize and enjoy nature, it’s essential to stay mindful of your surroundings. Many slips, trips, and falls occur when hikers are distracted, whether by conversation or mobile devices. Keep your eyes on the trail, especially in areas with uneven terrain. This attentiveness not only ensures your safety but also allows you to fully appreciate the beauty around you.

Snake Awareness: Share the Trail Respectfully

From late March through late May, snakes are more active and may be found basking on trails. If you encounter one, don’t panic. Back away slowly and give it space—at least five to 10 feet. Avoid disturbing snakes with sticks or rocks. Remember, they’re a vital part of the ecosystem and, like you, just want to go about their day.

Descending with Caution

Descending can be more hazardous than ascending. The increased speed and force—seven to 10 times greater than going uphill—can lead to falls. Engage your core, bend your knees slightly, and take deliberate steps to maintain control. Using trekking poles can also provide additional stability during descents.

Timing Your Meals

Eating right before a hike can lead to discomfort. During exercise, blood flow shifts from your stomach to your muscles, slowing digestion. To avoid nausea or cramps, eat at least an hour before hitting the trail. Opt for easily digestible snacks if you need a quick energy boost during your hike.

Respect the Environment

Practice Leave No Trace principles to preserve nature’s beauty for others and future generations. This means packing out all trash, staying on designated trails, and minimizing campfire impact. By treading lightly, we ensure that the trails remain pristine and enjoyable for everyone.

Plan for the Unexpected

Weather can be unpredictable, and emergencies can happen. Always inform someone of your itinerary and expected return time when going on hiking adventures. Carry a whistle or signaling device and know the location of the nearest help or exit points. Being prepared isn’t about expecting the worst; it’s about ensuring you can handle unexpected situations confidently.

Author: Dr. Erik Dean, Medical Director of the HonorHealth Sports Medicine Program and former University of Arizona football player.