Hitting the Hiking Trails: General Tips & Nutrition

Hiking in the summer is a great way to enjoy the outdoors. This was something that my family and I went headfirst into during the pandemic. we needed ways to still be able to get out of the house but also adhere to the different rules and regulations in place.

Being that we were also homeschooling at the time, it really gave us an amazing chance to explore nature with the kids. We went through some of the different homeschooling websites and resources to be able to put together outdoor journals. Most of the information came from The Good and the Beautiful because that was where we got a good portion of our curriculum.

Our experience hiking the mountains in Southern California, Death Valley, and other national parks has been pretty amazing. We have been able to really just challenge ourselves as a family and be able to have some time away from the busyness of regular life. I am hoping to just share some of the basics here that can get somebody started, but please please please review some of the additional resources if you haven’t been out on trails hiking previously. There are a lot of different things that you may want to pay attention to depending on your area. And always, pack more snacks and water than you think you’re going to need just in case.

General Hiking Tips

Like I had said above, these are just generalized tips and there are a lot of other things that you might want to take into consideration. But this is just a starting point.

Pick an Appropriate Hike

Start with hikes under 5 miles and minimal climbing to build your confidence and endurance. Familiarize yourself with the trail beforehand using resources like GaiaGPS or AllTrails. These tools provide valuable information about the trail’s difficulty, elevation changes, and notable landmarks, helping you to prepare adequately. Starting with manageable hikes allows you to gradually acclimate to the physical demands of hiking and develop essential skills in a safe and controlled environment.

Choose the Right Gear

Wearing the right gear is necessary for a comfortable and safe hiking experience. Opt for moisture-wicking workout clothes that keep you dry and comfortable. Sturdy trail shoes or boots provide the necessary support and traction for various terrains. Carry a backpack equipped with essentials such as water, snacks, and extra layers to stay hydrated, energized, and prepared for changing weather conditions.

Additional Resource: https://www.rei.com/learn/expert-advice/hiking-for-beginners.html

Understand Your Map

Proficiency in reading both electronic and paper maps is essential for navigation. Download GPX files on apps like GaiaGPS and ensure they are available offline in case of poor cell reception. Understanding your route and having backup navigation options prevent you from getting lost and allow you to hike with confidence. Being well-prepared with accurate maps ensures you can navigate the trail effectively and respond to any unexpected changes in the environment.

Time It Right

Start your hike early to avoid crowds and ensure you have ample daylight to complete your hike. Checking weather forecasts and park conditions before heading out helps you anticipate and prepare for any potential challenges. Being aware of the weather and park conditions allows you to dress appropriately, pack necessary gear, and plan your hike accordingly to maximize safety and enjoyment.

Prepare Ahead

Before setting out, confirm if any permits are needed for the trail you plan to hike. Check trail conditions and be aware of any weather changes, especially in mountainous areas where conditions can change rapidly. Preparation is key to a successful hike, ensuring you are legally compliant, adequately equipped, and ready to handle any unexpected situations that may arise.

Watch Your Step

Be mindful of where you walk to avoid injuries from tripping or encountering wildlife like snakes. Pay attention to the terrain and stay alert, especially on uneven or slippery sections of the trail. Watching your step not only prevents accidents but also helps you respect and preserve the natural environment by avoiding trampling on delicate plants and ecosystems.

Don’t Fear Getting Lost

If you find yourself lost, don’t panic. Backtrack to familiar territory and use your phone or GPS device to reorient yourself if necessary. Knowing emergency procedures and remaining calm can make a significant difference in resolving the situation safely. Confidence in your ability to handle being lost allows you to enjoy your hike with less stress and ensures you are prepared for any unexpected deviations from the planned route.

Follow Hiking Etiquette

Respect nature and fellow hikers by following “Leave No Trace” principles. Avoid littering, stay on marked trails, and be considerate of others on the trail. Uphill hikers have the right of way, and keeping noise levels down enhances the natural experience for everyone. If you bring dogs, keep them leashed to prevent disturbances to wildlife and other hikers. Practicing good hiking etiquette ensures a positive and respectful experience for all trail users and helps preserve the environment for future generations.

Additional Resources

Nutritional Hiking Tips

When it comes to hiking, especially on longer treks, proper fueling is essential. While short hikes might allow for a more casual approach to nutrition, multi-day hikes require careful planning to avoid energy crashes, dehydration, and discomfort. Some of the key aspects of hiking nutrition below may help hikers maintain their strength, delay fatigue, and enjoy their outdoor adventures to the fullest.

Hydrate Properly: Drink water before you’re thirsty. Start hydrated by consuming 14-22 ounces of water two hours before hiking. During the hike, drink 6-12 ounces every 15-20 minutes. After hiking, drink 16-20 ounces every hour for a few hours.
Prioritize Carbs: Carbs are the primary energy source. Aim for 30-60 grams (120-240 calories) of carbs per hour to maintain strength and delay fatigue. Good options include energy gels, sports drinks, dried fruit, and bars.
Eat Breakfast: A high-carb, low-fat, moderate-protein breakfast (300-500 calories) improves performance. Options include oatmeal with dried fruit, a breakfast burrito, or granola with powdered milk.
Snack Regularly: Consume a few hundred calories every hour to maintain energy without overloading your stomach. Experiment to find what your stomach tolerates best.
Replenish Electrolytes: In hot weather, balance electrolytes to prevent hyponatremia. Consume salty snacks, electrolyte drinks, or supplements.
Recover Well: Eat within 30-45 minutes post-hike. A 4:1 carb-to-protein ratio is ideal. Options include sports recovery drinks, beef jerky with granola, or a pita with hummus.

Snack Ideas

Nuts and Seeds

Nuts and seeds are hiking staples due to their high content of healthy fats, protein, and fiber. They offer long-lasting energy and are easy to pack.

Almonds, Walnuts, and Cashews: Rich in protein and healthy fats.
Almond, Peanut, or Cashew Nut Butter: Nut butter packets are convenient and nutritious, providing healthy fats and protein. Pair these with whole-grain crackers or apple slices for a satisfying snack.
Pumpkin and Sunflower Seeds: High in fiber and essential nutrients.
Trail Mix: Make your own trail mix for a customizable and energy-dense snack. Combine nuts, dried fruits, seeds, and a sprinkle of dark chocolate or coconut flakes for added flavor.

Jerky & Fish

Beef, Turkey, or Plant-Based Jerky: Jerky is a protein-packed snack that is easy to carry and doesn’t require refrigeration. Opt for lean, low-sodium varieties.
Tuna or Salmon Packets

Protein Bars & BITES

Look for bars made with whole ingredients like nuts, seeds, dried fruits, and whole grains are ideal for hiking.

Protein Bars: Look for options with at least 10-15 grams of protein per bar.
Protein Balls or Bites: Make your own with nuts, seeds, protein powder, and dried fruits.
Brands to Consider: Larabar, KIND, and RXBAR. Avoid bars with excessive added sugars or artificial additives.

PACKAGED CARBS & Fuel

Whole-Grain Crackers: Whole-grain or seed-based crackers provide complex carbohydrates, essential for sustained energy. Look for options with minimal added sugars and artificial ingredients.
Energy Chews or gels: Find something that has electrolytes also.
Energy Waffle: Honeystinger waffles

Fruits

Apples, Oranges, Grapes, and Bananas: Certain fresh fruits are portable and can withstand a day’s hike.
Raisins, Dried Apricots, Dates, and Dried Cranberries: Dried fruits are excellent sources of natural sugars, fiber, and vitamins. Compact and energy-boosting, these fruits are perfect for quick snacks on the trail.

Hitting the Hiking Trails: General Tips & Nutrition