3. For a Hike or Day Trip…

Training for a Day Hike

1. Take yourself out for a walk two or three times during the week. Make sure to move briskly enough to get your heart rate up, and then keep it up for at least 30 minutes.
2. Be sure to wear the same shoes that you’ll be wearing on your hike.
3. Carry a lightly-weighted daypack on your weekday walks.

2-3 Day Packs: 35-50 liters A weekend backpack like a standard 40L backpack is big enough to carry a backpacking sleeping bag, small tent, and pad, as well as extra clothing and layers.

• Trail mix.
• Nuts, seeds, nut-based bars or nut butter packs.
• Fresh, whole fruit that doesn’t require refrigeration such as apples, bananas and oranges.
• Dried or freeze-dried fruits and veggies.
• Energy bars, chews or gels.
• Granola or granola bars.
• Ready-made tuna salad pouches.
• Whole-grain tortillas.

Here are our tips and tricks for a multi-day hike that you should always keep in mind before a trip.

1. Prepare your body.
2. Know where you’re going.
3. Lighten your load.
4. Invest in hiking boots.
5. Plan for your water supply.
6. Plan your meals.
7. Don’t forget the first aid kit.
8. Remember a navigation and safety system.

9 Tips to Prepare For Your First Multi Day Hike

1. Research The Area You’ll be Hiking.
2. Start Challenging Your Physical Limits.
3. Take Special Care of Your Feet.
4. Consider Investing in Lighter Gear.
5. Invest in a Good Navigation System.
6. Make a Hydration Plan.
7. Be Prepared to Pack Out What You Pack In.

However, here are a few final tips to keep in mind:

1. Let someone know of your hiking plans.
2. Only take what’s necessary for a safe, enjoyable hike to avoid carrying too much weight.
3. Always bring enough water.
4. Choose a trail you can handle and give yourself time to build up to more difficult levels.
5. Hike with a companion.

Here are some tips for how to stay safe while hiking in remote areas, culled from the National Park Service and the Appalachian Trail Conservancy.

• Let someone know your plans.
• Carry trail maps and know how to use them.
• Be wary of strangers.
• Be extra cautious if you’re alone.
• Don’t camp or linger near roads or trailheads.

The key here is layers: a base layer with insulating properties such as wool or budget-friendly synthetic materials; an insulating, removable middle layer; and a waterproof/windproof outer layer. Hiking boots, warm wicking socks, a wool or synthetic beanie hat and warm gloves are also key to a comfortable winter hike.

While hiking can be fun and adventurous, it also is physically demanding and requires you to be in good shape. Depending on your current fitness level and the hike’s difficulty, you will want to give yourself anywhere between two to eight weeks to prepare your body for hiking.

The muscles worked hiking include the quadriceps, hamstrings, calves, glutes, abs, and hip muscles.