How to get ready for your first hike - Part 1
3. What to Eat Before a Hike
The American Heart Association recommends eating two hours before exercising. In addition to plenty of water to help you stay hydrated, your pre-hike meal should include healthy carbs, such as:
- Whole-wheat toast
- Low-fat or fat-free yogurt
- Whole-grain pasta
- Whole-grain cereals
- Fruits and vegetables
- Brown rice
Although protein is often associated with a workout, you want to avoid loading up on saturated fats and proteins before a hike, as they take longer to digest and could make you feel sluggish. Instead, focus on consuming easy-to-digest complex carbs.
Protein is best consumed about 20 to 60 minutes after a workout or strenuous hike because it will help repair and grow your muscles. Just remember, these are only general rules — the most important thing is to do what is best for you and your body.
4. What Food to Bring Hiking
As a beginner hiker, you may not feel the need to drink much water. Whether your hike is easy or strenuous, it is always a good idea to stay hydrated by frequently taking small sips of water during your hike. Aim to drink at least 32 ounces before hitting the trails, and bring enough to drink about 16 ounces for every hour of hiking.
If you plan a hike that is less than an hour long, you may not need to take food. Otherwise, keep your energy going by eating 50 to 100 calories of carbohydrates every half hour. If you wish to bring perishable foods, use an ice pack to keep everything below 40°F.
Looking for healthy hiking snack ideas? Here is a list of snacks that are lightweight, nutritious, non-perishable and easy to eat while walking, but also enjoyable during moments of rest:
- Trail mix
- Dried fruit
- Granola bars or granola
- Bananas
- Nut butter, nuts or seeds
- Dried or freeze-dried vegetables
- Whole-grain tortillas
- Dried beans
- Cereal
5. How to Plan Your First Hiking Trip
The scent of nature and the feeling of fresh earth beneath your feet, the soothing sound of a babbling creek and a world free of schedules, emails and obligations — are you ready to go hiking? By this point, you are probably excited to immerse yourself in nature, but you might still feel a bit nervous. How do you plan a hiking trip everyone in your group can enjoy? Where do you begin?
Usually, planning a hiking trip is easy — especially with the abundance of online resources available. Remember to consider these factors, and you will be ready to go:
- ocating the Trail: You won’t start your hiking adventure by hopping in the car and searching for a path along the road. While there’s nothing wrong with a little spontaneity, it could be difficult to stumble upon the perfect trail for your needs. Instead, check online before you hit the trail. The web is full of excellent hiking websites with helpful information that allow you to search for trails near you. Many of them also indicate whether a path is easy, moderate or difficult. You might even learn how long the trail typically takes to complete, how to access it, parking information and more. Look up maps of the path to help you plan your day.
- Time: Ask yourself how much time you want to spend on your hike. Are you looking for a trail you can finish between brunch and a movie? Or are you planning on hiking from dawn to dusk? Also, consider how long it takes to get to the trail and how elevation will affect timing. For every 1000 feet of elevation, add around an hour to your hiking trip.
- Your Fitness Level: If you are new to hiking, it might be best to start slow. You want to have an enjoyable experience, so it is important to choose a trail you can handle and give yourself time to build up to more difficult trails. Remember to think about the fitness levels of friends and family who plan to come along, too.
- Distance: A brisk walking pace is about 3 to 4.5 miles per hour, according to the Centers for Disease Control and Prevention (CDC). Anything less than 3 miles per hour is considered a leisurely walking pace. So, if you find a trail that is six miles long, it could take you about two hours to complete it if you walk relatively fast. Ask yourself what you are comfortable with distance-wise, and also consider that certain types of terrain can affect your pace. For example, steep hills can slow you down to about 1 mile per hour. Depending on your fitness level, you may want to start with shorter distances to get a feel for what you can handle before committing to miles of trails.
- Weather and Time of Year: Always check the weather forecast before a hike so you can dress appropriately. Also, plan according to the time of the year. No matter your skill or fitness level, you should always avoid hiking new trails in the dark.
- Characteristics of the Trail: Become familiar with your trail before you start the hike. Look at maps or brochures so you can consider length, difficulty level, elevation and terrain. Think about where you will park and where the restrooms are. You can also decide whether you want to take a loop trail, so you wind up back where you started, or a straight path that will require you to retrace your steps.
Other Hiking Tips and Tricks
A beginner’s hiking trail mostly requires comfortable shoes, water, adequate snacks and a hiking buddy. However, here are a few final tips to keep in mind:
- Let someone know of your hiking plans
- Only take what’s necessary for a safe, enjoyable hike to avoid carrying too much weight
- Always bring enough water
- Choose a trail you can handle and give yourself time to build up to more difficult levels
- Hike with a companion
- Bring your cell phone in case of an emergency, but turn it off when you are not using it to conserve battery
- Always stay on the designated trail
- Stretch your body for five minutes before a hike
Most importantly, set your worries aside and plan to have fun, relax and enjoy the great outdoors. Remember, you can take your time and explore at your own pace — when you’re in nature, there is no hurry. Instead, it’s a time to reconnect with friends, family and the beauty of nature.
