The document provides guidance on important points to know for trekking, including: - Being self-aware of your physical fitness, experience level, and psychological stability for the trek. - Understanding the level of experience required based on trek difficulty grades ranging from easy to strenuous. - Knowing the trek location and carrying proper maps and gear, including emergency and first aid supplies. - Following guidelines around hydration, food, safety connections, and respecting nature.

1. Important Points to Know
in Trekking
By
Pamela M. Veroy RN, MAN

2. The Oscar winning movie 127 Hours
• Aron Lee Ralston, first person to climb ͞Colorado’s Fourteeners͟ (59
peaks over 14,000 feet) solo,
• had a near death experience when his right arm got stuck against a
boulder in Blue John Canyon.

3. What had gone wrong?
• His foremost mistake was no cell phone with him leave alone
emergency contacts.
• His second mistake was no one knew where he was.
• But safety comes first because there are so many mountains to climb
so one mountain no matter how great it is, is not worth dying for.

4. Do’s and Don’ts While Trekking

5. 1. Self Awareness
• Are you fit?
• - temperature
• - weather
• Are you psychologically stable?
• What is your level of experience?
• - in distance
• - in altitude
• - traverse
• - muddy, sandy, gravel/tiny pebbles, big boulders/waters or streams

6. 1. Self Awareness
• Start training early
• The sooner you start training for your trek, the better your body will
adapt to the rough terrains of the woods.
• Strength, stamina and endurance are built gradually, so start
preparing early.
• Practice Walking With Backpack Spare clothes, food, drinks, etc.
everything goes into the backpack. So it is a good idea to figure out
the right shoulder and chest strap tightness. Wear your backpack on
practice treks so that you know how to adjust your weight
distribution during final trek.

7. 2. Level of Trekking Experience

8. Level of Experience
• Trip Grade: EASY
• The maximum height is 2,000
metres (2 kms.).
• The average walking time per day is
4 – 5 hours.
• The light ups and downs vary in
altitude between 100 and 200 m.
• In the case of sightseeing tours
transport is by private vehicle with
local drivers.
• How to work in your endurance?
• Up to 10 km a day are hiked on up
to 5 days.
• These tours are suitable for all
guests who are in good health.
• Hiking experience is not required.

9. Matina Shrine Hills

10. Level of Experience
• Trip Grade: GENTLE
• The maximum height goes up to
3,300 m (3.3 kms).
• The average walking time is 5 – 6
hours a day, with some ups and
downs and altitude changes of
up to 600 m.
• How to work in your endurance?
• Daily walks can be up to 10
kilometers, duration up to 7
days.
• These tours are a good choice
for beginners with little or no
trekking experience.
• Good health and a certain
degree of fitness are required.

12. Trek Location

13. Epol Falls

14. Level of Experience
• Trip Grade: MODERATE
• The maximum height can go up
to 4,200 m (4.3 kms).
• The average walking time is 6 – 7
hours per day.
• Here differences in altitude of up
to 1,000 m (1 km) can occur with
many ascents and descents.
• How to work in your endurance?
• The daily hikes cover 10-15
kilometers with a trekking
period of up to 14 days.
• These tours are a good choice
for trekkers with initial hiking
experience at altitudes above
3,000 meters, and with good
physical condition and health.

15. Level of Experience
• Trip Grade: DEMANDING
• The maximum height can go up
to 5,600 m (5.6 kms).
• The average hiking time is 7- 8
hours (with a few days up to 10
hours) per day.
• On the routes high passes of
over 5,000 m (5 kms) are
traversed, steep and difficult
terrain is common, with altitude
differences of up to 1,000 m.
• How to work in your endurance?
• Daily hikes cover 10 -15 km, with
a total trekking duration of up to
3 weeks. Some rest days are
included.
• These tours are only for sure-
footed and experienced
mountain hikers in good physical
condition.
• Appropriate altitude tolerance is
required.

17. Level of Experience
• Trip Grade: STRENUOUS TREKS &
MOUNTAINEERING
• The maximum climb can go from 5,000 m
up to 6,200 m.
• An average walking time of 6-10 hours a
day is the norm.
• Hiking on glaciers and snow as well as
some climbing is involved.
• Several high passes over 5,000 m are
traversed, which can be covered in snow
under certain circumstances.
• Steep, difficult terrain with altitude
differences of up to 1,000 m (3,200 ft)are
included.
• The use of ropes, ice axes and crampons
may be necessary.
• Parts of the trails lead to remote areas
where the roads are in bad condition.
• How to work in your endurance?
• Daily hikes cover 10 to 15 km with a
trekking duration of up to 22 days, rest
days are included.
• These trekking tours are only suitable for
experienced alpine hikers who are in
good physical condition and have
experience at altitude.
• Very good health is a prerequisite.

18. Matigol Falls at Arakan North Cotabato

19. 3. Know and your location
• Every location is unique and so are the rules while trekking on it.
• Study the location you are planning to go.
• Carry a map with you all the time so that you know exactly where you
are so that you can find your way back.
• Study the habitations in that area and how far it would from your
place of camping.

20. Easy to
Moderate

21. Gentle Climb

22. Going to
Matigol Falls

23. Moderate to
Strenuous

25. 4. Wear Appropriate Trekking Gear

26. 4. Wear Appropriate Trekking Gear - Footwear
• Different treks require
different kinds of trekking
shoes.
• Don’t wear footwear newly
bought
• Choose breathable and
waterproof socks for trekking
• Learn to tighten shoe laces
correctly

27. 4. Wear Appropriate Trekking Gear - Clothes
• Always bring gear both
hot/cold weather
• other protecting gear
• Ex. Hats, bonnet, scarf,
jacket (preferably
hooded), long sleeves
shirts, sunglasses, gloves
• Don’t wear cotton-typed
of clothing
• Avoid dark color Ex.
Black. Choose neon
colours

28. At Mt.
Ulahingan
4,228 feet
altitude
(1,288
meters)

30. Mt
Ulahingan

31. Mt. Ulahingan

32. Be aware of sudden shift of temperature

34. 5. Emergency & Assistive Gadgets
• Map
• Flashlight/ preferably Headlights
• Extra batteries
• Cellphone (full charge) bring back-up CP and powerbank
• Whistle
• Fire starter
• Repair Kit ex. Swiss knife/knife
• Trekking pole (highly require – Invest these)
• Emergency Blanket
• Note: Tour Guide – Who to contact in case of emergency?

36. Night Trekking

39. • Elastic Bandage (2 inch – 4 inch width)
• Band-aid
• Triangular bandage
• Pain Reliever
• Anti-Diarrheal
• Anti-histamine
• Calamine lotion
• Anti-histamine
• Anti-asthma
• Disinfectant
• Electrolyte sachet for rehydration
6. Emergency Medical Kit

40. • Please don’t tell me you have
• ”Nothing ever happens to me.” attitude.
• Because if you have, you are in a world of illusion.
• Always remember this, “Safety Doesn’t happen by Accident”
• You are the one responsible for your safety and only you can make it
happen.
Emergency Medical Kit

41. 7. Hydration
• Water – Need to bring
500 ml of water for an
hour of trek
• Water resource –
depends on the no. of
hours journey, whether,
and availability of water
resource
• Purification tablet

42. 8. Food to bring
• Power bars- for energy
• Electrolyte replacement
– slices of apple, raisins,
slices of orange
• Carbohydrates – rice/
pasta, oatmeal
• Protein –canned food
• Energy drinks

43. Things to Pack-up

44. Don’t Leave Without Checking Twice
• Your gear is the only friend, philosopher and guide during your trek.
• So prepare a list and do not leave your home before checking twice
• Make sure you have all the essentials that you would be needing in
your trek.
• Trust me, Won’t take more than 5 minutes.

45. Trek at Mundo Hill (Night Trek and Camping)

46. Trek at
Mundo
Hill (Night
Trek and
Camping)

48. 9. Don’t Severe Connections
• Learn to respect each other
• Be considerate, helpful and mindful
• Don’t be afraid to ask for help, or you feel difficulty on the way
• Respect nature, don’t make a mess on the place
• Bring with you your non-biodegradable trash
• Do not vandalize and don’t bring any from the place, only memories

49. What changes takes place in ourselves from
trekking experience?
• There is nothing meaningful in life when easy.
• You learn to become practical and resourceful.
• Material things no longer excites you much, but experience with the
nature is. “The world is beautiful, as it is.”
• You’re braver and stronger than before.
• You learn the diversity in culture and humbling self.
• Develop positive attitude and makes wonder in life.
• The value of teamwork
• Learned that we human being is not the superior habitat. We are the
same living creature just like the rest of the other species on earth.

52. THANK YOU FOR LISTENING