3. WHAT IS HIKING?WHAT IS HIKING?
Hiking is an outdoor activity which consists of walking
in natural environments, often in mountainous or other
scenic terrain. people often hike on hiking trails. It is
such a popular activity that there are numerous
hiking organizations worldwide.
4. HOW HIKING RELIEVES STRESS
Hiking's effectiveness as a stress-relief technique comes from a
combination of healthy things that hiking rolls into one.
Between aerobic exercise, naturally calming surroundings and
the freedom to think and relax freely for extended periods of
time, hiking is one of the most effective methods for combating
stress on a regular basis.
5. HOW HIKING RELIEVES STRESS
• RELAXING THE MIND
• INVIGORATING THE BODY
• WORKING THE BRAIN
• FULFILLING THE SPIRIT
• CONSIDERATION
6. HOW HIKING IS GOOD FOR BODY AND MIND
•HIKING OUTDOORS HAS PLENTY OF PERKS:
NICE VIEWS, FRESH AIR, AND THE SOUNDS
AND SMELLS OF NATURE.
7. HIKING IS A POWERFUL CARDIO WORKOUT THAT
CAN:
• LOWER YOUR RISK OF HEART DISEASE
• IMPROVE YOUR BLOOD PRESSURE AND BLOOD SUGAR LEVELS
• BOOST BONE DENSITY, SINCE WALKING IS A WEIGHT-BEARING EXERCISE
• BUILD STRENGTH IN YOUR GLUTES, QUADRICEPS, HAMSTRINGS, AND THE MUSCLES IN YOUR HIPS AND LOWER LEGS
• STRENGTHEN YOUR CORE
• IMPROVE BALANCE
• HELP CONTROL YOUR WEIGHT
• BOOST YOUR MOOD. "RESEARCH SHOWS THAT HIKING HAS A POSITIVE IMPACT ON COMBATING THE SYMPTOMS OF
STRESS AND ANXIETY," SAYS GREGORY A. MILLER, PHD, PRESIDENT OF THE AMERICAN HIKING SOCIETY. "BEING IN NATURE IS
INGRAINED IN OUR DNA, AND WE SOMETIMES FORGET THAT."
8. HIKING PERSONAL SAFETY RESPONSIBILITIESHIKING PERSONAL SAFETY RESPONSIBILITIES
•• BEINGBEING PREPARED IS THE KEY TO HAVING A SAFE AND ENJOYABLE EXPERIENCEPREPARED IS THE KEY TO HAVING A SAFE AND ENJOYABLE EXPERIENCE..
9. YOUR HIKING PLANYOUR HIKING PLAN
•• BE PREPARED WITH KNOWLEDGE &BE PREPARED WITH KNOWLEDGE & GEARGEAR
•• KNOW WHERE YOU ARE GOING AND WHAT KIND OF TERRAIN YOU WILL BE HIKINGKNOW WHERE YOU ARE GOING AND WHAT KIND OF TERRAIN YOU WILL BE HIKING ONON
•• LEAVE YOUR HIKING PLANS FOR EMERGENCY RESCUELEAVE YOUR HIKING PLANS FOR EMERGENCY RESCUE PURPOSESPURPOSES
•• NEVER HIKE ALONE AND STAY TOGETHERNEVER HIKE ALONE AND STAY TOGETHER
•• CAMP ONLY AT DESIGNATED CAMPCAMP ONLY AT DESIGNATED CAMP SITESSITES
•• NEVER DEVIATE FROM YOUR ORIGINALLY INTENDED ROUTE, UNLESS IN ANNEVER DEVIATE FROM YOUR ORIGINALLY INTENDED ROUTE, UNLESS IN AN EMERGENCYEMERGENCY
•• KNOW WHEN TO TURNKNOW WHEN TO TURN BACKBACK
•• KNOW HOW TO DEAL WITH CERTAIN EMERGENCY SITUATIONS:KNOW HOW TO DEAL WITH CERTAIN EMERGENCY SITUATIONS:
10. •• ACCORDING TO THE “MOUNTAINEERING: THE FREEDOM OF THE HILLS“ THE 10 ESSENTIALSACCORDING TO THE “MOUNTAINEERING: THE FREEDOM OF THE HILLS“ THE 10 ESSENTIALS
ARE:ARE:
•• 11 MAPMAP
•• 22 COMPASS (OPTIONALLY SUPPLEMENTED WITH A GPS RECEIVER)COMPASS (OPTIONALLY SUPPLEMENTED WITH A GPS RECEIVER)
•• 33 WARM CLOTHING RAIN/WIND JACKET & PANTS, SWEATER OR PILE JACKET, LONG PANTS, &WARM CLOTHING RAIN/WIND JACKET & PANTS, SWEATER OR PILE JACKET, LONG PANTS, &
WOOLLEN HAT OR BEANIE)WOOLLEN HAT OR BEANIE)
•• 44 EXTRA FOOD AND WATEREXTRA FOOD AND WATER
•• 55 EXTRA CLOTHESEXTRA CLOTHES
•• 66 HEADLAMP / FLASHLIGHT WITH EXTRA BATTERIESHEADLAMP / FLASHLIGHT WITH EXTRA BATTERIES
•• 77 FIRST AID KIT / REPAIR KITFIRST AID KIT / REPAIR KIT
•• 88 FIRE STARTER / MATCHES (IN WATERPROOF CONTAINERFIRE STARTER / MATCHES (IN WATERPROOF CONTAINER))
•• 9 WHISTLE 10 KNIFE9 WHISTLE 10 KNIFE
11. •• IT IS RECOMMENDED THAT THE 10 ESSENTIALS BE SUPPLEMENTED WITH:IT IS RECOMMENDED THAT THE 10 ESSENTIALS BE SUPPLEMENTED WITH:
•• WATERWATER TREATMENT DEVICE (WATER FI LTER OR CHEMICALS) AND WATERTREATMENT DEVICE (WATER FI LTER OR CHEMICALS) AND WATER
BOTTLESBOTTLES
•• REPAIRREPAIR KIT, INCLUDING DUCT TAPE AND BASIC SEWING MATERIALS.KIT, INCLUDING DUCT TAPE AND BASIC SEWING MATERIALS.
•• INSECTINSECT REPELLANT (OR CLOTHING DESIGNED FOR THIS PURPOSEREPELLANT (OR CLOTHING DESIGNED FOR THIS PURPOSE))
•• SIGNALING DEVICES, CELL-PHONE (FULLY CHARGED AND WITH EMERGENCYSIGNALING DEVICES, CELL-PHONE (FULLY CHARGED AND WITH EMERGENCY
CONTACT NUMBERS PREPROGRAMMED) TWO-WAY RADIO, SATELLITE PHONE,CONTACT NUMBERS PREPROGRAMMED) TWO-WAY RADIO, SATELLITE PHONE,
UNBREAKABLE SIGNAL MIRRORUNBREAKABLE SIGNAL MIRROR
•• PLASTICPLASTIC TARP AND ROPE FOR EXPEDIENT FI ELD SHELTER.TARP AND ROPE FOR EXPEDIENT FI ELD SHELTER.
12. •• BACKPACKBACKPACK AA COMFORTABLECOMFORTABLE BACKPACKBACKPACK ANDAND COMFORTABLECOMFORTABLE STRONGSTRONG SHOESSHOES
AREARE ALSOALSO VERYVERY IMPORTANT.IMPORTANT. THETHE WEIGHTWEIGHT OFOF YOURYOUR BACKPACKBACKPACK (PACKED)(PACKED) MAYMAY
NOTNOT EXCEEDEXCEED ONEONE THIRDTHIRD OFOF YOURYOUR BODYBODY WEIGHT.WEIGHT. DON’TDON’T CARRYCARRY TOOTOO MANYMANY
THINGS.THINGS. EVERYTHING,EVERYTHING, EVENEVEN THETHE SMALLESTSMALLEST ITEM,ITEM, MUSTMUST BEBE ASAS LIGHTLIGHT ASAS
POSSIBLE.POSSIBLE. YOURYOUR BACKPACKBACKPACK SHOULDSHOULD ALWAYSALWAYS BEBE PACKEDPACKED TOTO KEEPKEEP THETHE LOADLOAD
ASAS CLOSECLOSE TOTO YOURYOUR CENTRECENTRE OFOF GRAVITYGRAVITY ASAS POSSIBLE.POSSIBLE. THISTHIS LESSENSLESSENS THETHE
“BACKWARD“BACKWARD PULL”PULL” YOUYOU GETGET WHENWHEN THETHE BAGBAG ISIS INCORRECTLYINCORRECTLY PACKED.PACKED.
REMEMBERREMEMBER EVERYONEEVERYONE DOESN’TDOESN’T HAVEHAVE TOTO CARRYCARRY EVERYTHINGEVERYTHING WITH,WITH, GROUPSGROUPS
CAN DIVIDE ITEMS AMONG EACH OTHER.CAN DIVIDE ITEMS AMONG EACH OTHER.
13. WHAT TO DO IN THE EVENT OF DEHYDRATIONWHAT TO DO IN THE EVENT OF DEHYDRATION
•• DEHYDRATIONDEHYDRATION OCCURS WHEN THE BODY LOSES MORE WATER THAN IT TAKES IN. ABOUTOCCURS WHEN THE BODY LOSES MORE WATER THAN IT TAKES IN. ABOUT
75% OF THE HUMAN BODY CONSISTS OF WATER. WATER IS LOST FROM THE BODY THROUGH75% OF THE HUMAN BODY CONSISTS OF WATER. WATER IS LOST FROM THE BODY THROUGH
SWEATING AND URINATION AND THEREFORE IT MUST BE REPLACED REGULARLY TO AVOIDSWEATING AND URINATION AND THEREFORE IT MUST BE REPLACED REGULARLY TO AVOID
DEHYDRATION. DRINKING PLENTY OF WATER IS A NECESSITY OUT ON THE TRAIL.DEHYDRATION. DRINKING PLENTY OF WATER IS A NECESSITY OUT ON THE TRAIL.
DEHYDRATION CAN LEAD TO POOR DECISION-MAKING, HEAT EXHAUSTION, CRAMPS ANDDEHYDRATION CAN LEAD TO POOR DECISION-MAKING, HEAT EXHAUSTION, CRAMPS AND
HEAT STROKE.HEAT STROKE.
14. •• SIGNS & SYMPTOMS OF DEHYDRATION MINOR HEAT RELATED CONDITIONSSIGNS & SYMPTOMS OF DEHYDRATION MINOR HEAT RELATED CONDITIONS ARE:ARE:
•• HEATHEAT RASH, SWELLING OF THE FEET AND CRAMPS.RASH, SWELLING OF THE FEET AND CRAMPS.
•• SYMPTOMSSYMPTOMS OF DEHYDRATION INCLUDE:OF DEHYDRATION INCLUDE:
•• STUMBLINGSTUMBLING, A DRY MOUTH, A SUNKEN APPEARANCE AROUND THE EYES, LOSS OF SKIN, A DRY MOUTH, A SUNKEN APPEARANCE AROUND THE EYES, LOSS OF SKIN
ELASTICITY, HEADACHE, NAUSEA, AND DARK CONCENTRATEDELASTICITY, HEADACHE, NAUSEA, AND DARK CONCENTRATED URINEURINE..
15. DEHYDRATION CAN BE PREVENTED BY ADOPTING THEDEHYDRATION CAN BE PREVENTED BY ADOPTING THE
FOLLOWING SENSIBLE PRACTICES:FOLLOWING SENSIBLE PRACTICES:
AVOIDINGAVOIDING OVEREXERTION ON HOT DAYSOVEREXERTION ON HOT DAYS..
PACE YOURSELF AND REST OFTEN.PACE YOURSELF AND REST OFTEN.
RESTREST IN THE SHADE, IF ANY IS AVAILABLE. DRINK WATER. SOAK A BANDANA WITH WATER ANDIN THE SHADE, IF ANY IS AVAILABLE. DRINK WATER. SOAK A BANDANA WITH WATER AND
COVER YOUR HEAD WITH IT.COVER YOUR HEAD WITH IT.
AVOIDAVOID SEVERE DEHYDRATION BY ENSURING THAT YOUR FL UID INTAKE INCREASES DURING VERY HOTSEVERE DEHYDRATION BY ENSURING THAT YOUR FL UID INTAKE INCREASES DURING VERY HOT
WEATHER AND PERIODS OF PHYSICAL EXERTION: DRINK AT LEAST 250ML (ONE CUP) OF WATERWEATHER AND PERIODS OF PHYSICAL EXERTION: DRINK AT LEAST 250ML (ONE CUP) OF WATER
EVERY HOUR. MAKING SURE THAT YOU BRING ENOUGH WATER WITH YOU CAN OFTEN BE THE DIFFEVERY HOUR. MAKING SURE THAT YOU BRING ENOUGH WATER WITH YOU CAN OFTEN BE THE DIFF
ERENCE BETWEEN A SAFE TRIP AND A DANGEROUS SITUATIONERENCE BETWEEN A SAFE TRIP AND A DANGEROUS SITUATION..
HIKE IN THE COOL OF THE MORNING AND LATE AFTERNOON. REST IN THE SHADE DURING THE DAY.HIKE IN THE COOL OF THE MORNING AND LATE AFTERNOON. REST IN THE SHADE DURING THE DAY.
WEAR A SUN HAT WITH A WIDE BRIM TO PROTECT YOUR EARS, FACE, SCALP AND BACK OF YOURWEAR A SUN HAT WITH A WIDE BRIM TO PROTECT YOUR EARS, FACE, SCALP AND BACK OF YOUR
NECK. WEAR COOL NATURAL FI BER CLOTHING (E.G. COTTON TYPE WEAR).NECK. WEAR COOL NATURAL FI BER CLOTHING (E.G. COTTON TYPE WEAR).
16. WHAT TO DO IN THE EVENT OF HEAT STROKE /WHAT TO DO IN THE EVENT OF HEAT STROKE /
HEATRELATED ILLNESS (HYPOTHERMIA)HEATRELATED ILLNESS (HYPOTHERMIA)
•• SIGNS & SYMPTOMS OF HEAT STROKE (HYPERTHERMIA): HEAT EXHAUSTION WILL LEAVE YOUSIGNS & SYMPTOMS OF HEAT STROKE (HYPERTHERMIA): HEAT EXHAUSTION WILL LEAVE YOU
FEELING TIRED, NAUSEOUS, DIZZY AND HEADACHY.FEELING TIRED, NAUSEOUS, DIZZY AND HEADACHY.
•• SIGNSSIGNS OF HEAT STROKE: SWEATING STOPS AND THERE MIGHT BE UNNATURAL SUDDENOF HEAT STROKE: SWEATING STOPS AND THERE MIGHT BE UNNATURAL SUDDEN
MOVEMENT OF THE MUSCLES, CONFUSION, DELIRIUM, LOSS OF CONSCIOUSNESS, COLLAPSEMOVEMENT OF THE MUSCLES, CONFUSION, DELIRIUM, LOSS OF CONSCIOUSNESS, COLLAPSE
AND A POSSIBLE COMA. SUCH CASES ARE LIFE-THREATENING AND CAN BE FATAL.AND A POSSIBLE COMA. SUCH CASES ARE LIFE-THREATENING AND CAN BE FATAL.
•• THETHE SKIN FEELS HOT AS THE BODY’S COOLING MECHANISM FAILS. THIS IS A TRUE EMERGENCY.SKIN FEELS HOT AS THE BODY’S COOLING MECHANISM FAILS. THIS IS A TRUE EMERGENCY.
COOLING THE PATIENT IMMEDIATELY IS ESSENTIAL. REMEMBER, EVEN IF YOU ARE HYDRATED,COOLING THE PATIENT IMMEDIATELY IS ESSENTIAL. REMEMBER, EVEN IF YOU ARE HYDRATED,
YOU CAN STILL SUFF ER FROM HEAT-RELATED ILLNESS.YOU CAN STILL SUFF ER FROM HEAT-RELATED ILLNESS.
17. YOU ARE RESPONSIBLE FOR YOUR OWN SAFETY,SOYOU ARE RESPONSIBLE FOR YOUR OWN SAFETY,SO
BE PREPARED!BE PREPARED!
