ROUTE PLANNING

A good route plan serves two important purposes:

• It helps you to refine your itinerary and
• It allows you to visualize your upcoming trip

A well thought-out route plan can also help others find you in case you run into trouble. Always make sure to leave your plan with someone you trust before you head out on your overnight trip.

A good route plan should include:

• Names (or coordinates) of starting and ending points, including points of interest, like campsites
• Total and daily travel distances
• Daily elevation gain and loss
• Estimated daily travel time (time on trail for each day)
• Description of your route, including landmarks and potential bailout points
• Points of concern, like river crossings or tricky terrain
• Departure time
• Estimated arrival time
• “Send help” time – the time at which friends or family should alert authorities if they haven’t heard from you

EXIT PLAN

It’s important to have an exit plan laid out ahead of time in case something unexpected happens while you’re on-trail. For example, if the weather turns bad or you or someone in your group gets hurt, you’ll want to know how you can safely exit your hike without endangering yourself or anyone else.

There are a few exit strategies you can use in the event of an emergency or unexpected bad weather. You can:

• Backtrack back to the trailhead. You might be able to find a shorter or easier way to get back to the trailhead or
• You can find a safe shelter where you can wait for help to arrive.

SAFETY GEAR

It’s recommended you bring a whistle to make noise if you’re in trouble and a cellphone you can use to call for help if there’s reception. 

There are other devices you might want to consider bringing depending on where you’re heading. 

PERSONAL LOCATOR BEACON (PLB)

This device will send your GPS location as a general SOS signal to a nearby Search & Rescue squad. 

Keep in mind that you can’t send details with a PLB, so rescuers will respond as though it’s a life-threatening situation. 

Only deploy a PLB in case of serious injury or risk to someone’s life. 

A PLB is a last ditch insurance policy in case something goes wrong.

SATELLITE MESSENGERS

These devices can send your GPS location as well as a more personal message to contacts you’ve chosen ahead of time.

Some satellite messengers send preset messages and others let you compose short texts

In case of an emergency, you can use a satellite messenger to alert your contacts who can then alert rescuers

Keep in mind that satellite messengers require subscription services on top of the cost of the device to function.

Satellite messengers are best for giving peace of mind to your friends and family back home and for calling help in an emergency.

SATELLITE PHONES

Satellite phones use satellites rather than the standard cellular towers that normal cellphones use.

They let you make calls from extremely remote places, but they’re also very expensive.

They’re probably overkill for everything but the most extended and extreme expeditions.

The post How To Stay Safe On The Trail appeared first on The Adventure Junkies.

1. CHECK THE WEATHER

Don’t be naïve and just assume that you’ll be fine on the trail. There are inherent risks involved with hot weather. Before even considering going for a hike, it’s important to check the weather forecast. Even if the sky is blue and cloudless where you are now, the mountains often create their very own weather.

Particularly if it’s extremely humid, surprise downpours are known to happen in mountainous areas. These blitz storms have the potential to cause serious problems to unaware hikers. Thunderstorms are also much more likely to occur when it’s hot. So, check the weather before heading out and, after arriving at the park, ask a park ranger for an update.

2. CHOOSE YOUR TRAIL WISELY

One of the most important tips for hiking in hot weather is choosing your trail wisely. It’s obvious that a hike on an exposed mountain ridge or a hike in a shady forest will be entirely different. The following tips will be pretty much useless if you pick the wrong trail.

Pick a trail that includes at least a few shaded sections. Also, try to find one that runs along or crosses running water. This is good for two reasons: providing drinking water (after purifying it) and offering the chance to refresh yourself and cool down.

Last, a trail at a lower elevation is the better option if it’s hot outside. The higher the elevation, the lower the amount of oxygen in the air and the stronger the effect of UV rays.

3. START EARLY AND/OR FINISH LATE

Hot weather hiking should always be done in the morning or in the late afternoon or evening. Skipping the midday heat is strongly recommended. Section Hiker says that, on relentlessly hot days, you want to take a break from hiking between 11 a.m. and 3 p.m.

4. WEAR LAYERS AND COVER UP

While you might be inclined to strip down, it’s actual advised to wear more clothes when hiking in hot weather. Long sleeve shirts and hiking pants, for example, are your best friend when it’s hot. It’s essential, though, that your clothes are loose-fitting. That will allow for better airflow, which will keep you cool.

Wearing a few (light) layers results in multiple air layers as well, which is the core principle of insulation. You might have seen pictures before of people living in deserts, riding camels and wearing scarfs and lots of clothes. Follow their example, they know what they’re doing.

Backpacker.com offers useful advice on how to layer up for hot weather hiking. It’s also a good idea to wear synthetic clothes that wick moisture. You’ll undoubtedly sweat a lot and moisture-wicking clothes can prevent chafing.

Also, absolutely make sure to wear a large hiking hat, plenty of sunscreen and UV-blocking sunglasses.

5. DRINK PLENTY OF FLUIDS

Staying hydrated is the key to every successful outdoor adventure. This particularly applies to hiking in hot weather. Your body loses about one liter of water per hour on a regular hike. A challenging outing in hot weather can double that amount. Make sure you replenish it.

Pack more water than you expect you’ll need and drink on a regular basis. It’s useful to know that your body can only take in half a liter per hour effectively. So, no matter what you do, you’ll get dehydrated during a hike in hot weather.

Sipping regularly can limit the damage, though, as it allows your body to actually absorb everything you drink. It’s much better than chugging a bunch of water at once, says Modern Hiker.

6. EAT SALTY SNACKS

Sweating profusely is a given on a hot weather hike. Drinking plenty of water is essential to restore your body fluid levels. It’s equally as important to replenish the electrolytes lost through sweat. The most important ones are potassium and sodium. They play a major role in managing your energy levels.

Make sure to bring plenty of snacks that have complex carbs. Stay away from simple carbs such as sugary drinks and candy. Trail mix, energy bars and fruit are great sources of complex carbs. You can also bring electrolyte drink mixes or tablets.

7. REMEMBER TO BRING THE NECESSARY EXTRAS

Sweat is a major cause of chafing but also of blisters. For your own comfort, you’re advised to bring an extra pair of hiking socks. There’s nothing as relieving as being able to change sweat-soaked socks with a clean, dry pair during your midday break. If you’re on a longer hike, you may want to rinse your dirty socks in a river. Tie them to the outside of your backpack afterward to dry.

Another great thing to bring is bug spray. The combination of hot weather, a shady forest and a sweaty hiker often results in a swarm of irritating bugs. Do not forget it!

8. TAKE REGULAR BREAKS

Drinking water regularly and eating salty snacks are two critical tips for hiking in hot weather. So, why not make it a break? Put your backpack down, take a seat or lay down, and give your challenged body some much-needed rest. You might also want to take off your hiking boots, airing your feet and sweaty socks. Regular breaks also allow your body to cool down and sweat to evaporate.

9. BE AWARE OF HEAT STROKE SYMPTOMS

Although the tips for hiking in hot weather listed above should make your summer outing a success, there’s always the chance that they won’t. Definitely make sure to implement all of the above, but also be aware of the symptoms of heat stroke. Listen to your body. Eat when you’re hungry, rest when you’re feeling tired.

Common symptoms of heat stroke are nausea, muscle cramps, bad headache, dizziness, confusion, disorientation and lack of sweating, even when temperatures are high. If you or your hiking partner (never hike alone in hot weather) feels ill, immediately find shade and try to cool down as soon as possible.

Get off the trail and seek medical assistance. Calling 911 is not overreacting when it comes to heat stroke. “Better safe than sorry” is always a good motto to live by.

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There’s a lot of pre-made kits out there. We’ve tried a few but to be honest, they are filled with cheap, poor quality bandages and gauze that you end up paying more for just because of the convenience of having them in a kit. Also, you might already have some of the essential items at home already.

If you don’t have one already, here’s a fun DIY project you can do to make your own. In this article, we’ll walk you through how to make a first aid kit for hiking.

WHY DO YOU NEED A FIRST AID KIT FOR HIKING?

When you head out on a hiking or backpacking journey, you should hope for the best but prepare for the worst. Depending on where you travel, you might be miles away from reliable cell service. If you are in trouble, you need to be your first line of defense.

A good first aid kit should be stocked to deal with common ailments like insect stings and bloody knees. It should also be supplied to hold you over in the case of an emergency. You need to be able to use the tools in your kit as a stopgap until you can find help.

VIDEO: WHY A FIRST KIT IS ESSENTIAL

FIRST AID KIT ESSENTIAL ITEMS

Your first aid kit should include:

Antacid: to help with stomach trouble

Antibiotic Ointment: to prevent cuts and scrapes from getting infected

Antidiarrheal: to treat diarrhea

Antihistamine: to treat allergic reactions

Antiseptic Wipes: to clean and disinfect cuts and scrapes

Bandages and Gauze: to cover and wrap cuts and scrapes

Blister Treatment: to patch up blisters and hotspots

Electrolyte Tablets: to replace electrolytes lost to dehydration/heat exhaustion

Insect Sting Relief: to provide relief from pain and itching after an insect sting

Irrigation Syringe: to safely flush out a wound before applying antiseptic and bandages

Medical Gloves (aim for nitrile instead of latex): to act as a protective barrier between you and an injured person

Medical Tape: to secure bandages and gauze

Pain Medication (Asprin, ibuprofen, and Acetaminophen): to deal with aches and pains

Plastic Bag: to safely pack out any used items

Safety Pins: to close bandages or improvise a sling

Scissors (this can be omitted if you hike with a knife or a multi-tool): to cut bandages

Tweezers / Tick Key: to safely remove splinters and ticks

You may need to modify this list to suit your needs better. Be sure to add your prescriptions and over-the-counter medications to your personal list. 

HOW TO PUT EVERYTHING TOGETHER

The easiest thing to do is take a store-bought first aid kit for hiking and modify it to suit your needs. This way, you get a sturdy, reusable container to store everything. Plus, it gives you a great starting point for supplies.

Amazon and REI have wonderful first aid kits for hiking that you can buy and adjust as needed.

If you’d like to build a kit from scratch, purchase a lightweight, reusable container. If you’re hiking in a wet area, get something that’s weather-resistant. Make sure that whatever container you choose is easy to reseal and is a good fit for your hiking backpack.

Many of the first aid supplies on our list are self-contained and easy to pack. The trickiest thing to breakdown for your first aid kit is the pills. For this reason, store bought first aid kits come with single-use packets of medication. These are a nice feature, but they aren’t necessary.

Save money by purchasing full-sized pill bottles. Then, invest in some tiny re-sealable plastic bags and fill them with what you need. With a permanent marker, you can label each bag with the name of the pill and its expiration date. This method lets you save weight and space while staying organized.

DECIDE HOW MUCH TO BRING

There’s no easy formula for how much to put into your first aid kit for hiking. The amount that you bring depends on a few factors:

1. How many people will be using your first aid kit? If several people will be relying on your kit, then you’ll need to carry enough to take care of everyone.

2. How long will you be hiking? If you’re just hiking for a few hours, then you can keep your kit basic and bring the bare minimum of each item. On a long trip, you should have enough to stay safe between resupply opportunities.

3. How remote will you be? The further you are from civilization, the more self-reliant you must be on the trail. If there’s no easy way for emergency personnel to get to you, then bring a little extra of everything. If you have an accident, the additional weight will be worth it.

RESTOCKING YOUR FIRST AID KIT

Once you’ve created the perfect first aid kit, it’s easy to throw it in your backpack and forget about it. Don’t!

Medication doesn’t last forever. Make sure that you check expiration dates and swap out anything that’s gone bad. It’s counterproductive if the items in your first aid kit make you sick. Make it a point to reevaluate your supplies every few months.

LEARN FIRST AID SKILLS

Your first aid kit is only as good as your first aid skills. If you want to be safe on the trail, then consider taking a class in wilderness first aid. REI and the American Red Cross offer training courses that you can sign up for in your region.

The American Red Cross also has a free Wilderness and Remote First Aid Pocket Guide that you can print and tuck into your first aid kit. This pocket guide is a great reference that will help you use your first aid kit in an emergency.

Looking for more ways to prevent injuries while hiking? Check out our guides on preventing blisters while hiking and dealing with hiking knee pain.

The post How to Make a First Aid Kit for Hiking appeared first on The Adventure Junkies.

One of our big goals here at The Adventure Junkies is to help you get outdoors. We know that aches and pains can be a real challenge on the trail. In this article, we’ll walk you through what to do before, during and after a hike to avoid joint pains so you can get the most out of your experience outdoors.

CAUSES OF KNEE PAIN WHILE HIKING

Your knees go through stress carrying you through your daily life. According to Med-Health.net, just walking up the stairs puts pressure on your knees equal to four times your body weight. Add a fully loaded hiking backpack and mountain elevation, and that’s even more stress on your knee joints!

Knee pain can result from many things: tendonitis, sprains, muscle strains, bursitis, cartilage tears, arthritis … it’s a long list. Some causes of knee pain, like muscle strains, are temporary and will heal with time. Other injuries can lead to chronic pain that may become a hindrance to your active lifestyle. Old, improperly treated knee injuries can also flare up to cause pain when you least expect it.

PRE HIKE PREPARATION

Exercise and eating a healthy diet are two things you can do before hitting the trails to avoid knee pain.

1. HEALTHY DIET

Inflammation may be another source of your knee pain. Inflammation is a natural part of your body’s healing process, but it can also be painful. You can naturally fight inflammation by changing your diet.

Studies have shown that some foods contain properties that make them inflammation fighters. Harvard Health Publications lists tomatoes, olive oil, green leafy vegetables, nuts, fatty fish, strawberries, blueberries, cherries, and oranges as anti-inflammatories. By including these foods in your diet, you may be able to fight knee pain without relying on medication.

2. EXERCISES FOR KNEE PAIN

Sure, you’re in pain, but according to WebMD, exercise is still one of the best things you can do for your knees. Exercise strengthens your muscles and keeps your joints flexible.

If your leg muscles are in optimal condition, then they’ll help support your knees. This natural, extra support will help reduce knee pain while hiking.  

Which muscles should you target in your pre-hike exercises? Livestrong recommends activating your quadriceps, hamstrings, calves, and IT band. The best way to do this is through a combination of biking, leg extensions, and squats.

You should also supplement your hiking workout with a stretching routine. Stretching improves flexibility, muscle tone, and can aid in healing. Improve your knees’ health by incorporating hamstring, calf, and IT band stretches.

VIDEO: KNEE STRETCH EXERCISES

This video from Ask Doctor Jo demonstrates knee stretches that can help ease your pain.

REDUCE KNEE PAIN WHILE HIKING

1. CHOOSE THE RIGHT SHOES

What you put on your feet matters. Make sure that you’re wearing properly fitting hiking boots or shoes. If your feet get hurt, it will affect your gait, which will ultimately upset your knees.

Choose boots with cushioning. This will help absorb the impact of your steps as you hike, and will ease some of the pressure on your joints.

Not sure which hiking boots or shoes are right for you? Check out our guides: how to choose hiking boots and hiking shoes 101 for tips on selecting the right footwear for you.

2. REDUCE WEIGHT OF YOUR BACKPACK

You should decrease the weight you’re carrying. The more you carry, the more weight you’re placing on your knees. Check what’s in your hiking backpack and make sure to remove anything that’s not necessary.

It’s also important that you know how to pack your backpack so that you distribute the weight evenly.

3. BE CAREFUL GOING DOWNHILL

As you hike downhill, pace yourself. According to a study published in Knee Surgery, Sports Traumatology, Arthroscopy, downhill walking puts pressure equal to 7 to 8.5 times your body weight on your knees. That’s a lot of pressure.

The faster you go, the more pressure you’ll feel on your knees. Moving at a steady pace will help make the downhill portions of your hike more manageable for your body.

4. USE HIKING POLES

You can also reduce the impact on your knees by using hiking poles. A study in The Journal of Sports Sciences found that using hiking poles on a 25-degree downhill ramp lowered the force on knees by 12 to 25 percent.

Hiking poles provide support and redistribute your weight. This weight reallocation lessens the impact of each step. On a long hike, this reduction in force can make a huge difference for your knees.

If you’ve never used poles before, see our article on how to use hiking poles.

5. USE A KNEE BRACE

A knee brace can also provide extra support by stabilizing your weakest points. There are many knee braces on the market including sleeves, supports, and stabilizes. A doctor can help you determine which type is best for combating your knee pain.

If this is your first hike after a knee injury, then limit your distance. Don’t go on a 10-mile hike with extreme elevation changes. Let your body adjust, and go on a short hike.

Watch your knees before, during, and after your hike. Over time, depending on your pain levels, you can work your way up to longer distances. 

PREVENT KNEE PAIN AFTER THE HIKE

Stretching helped prepare your knees to hike. It can also help reduce pain after you finish hiking. After intense exercise, your muscles shorten and become tight and sore. This tightness might be even more so in your knees.

Stretching will help prevent your soreness from transforming into pain and stiffness. It will also aid you in maintaining flexibility in the days following the hike.

As part of your healing process, you may experience inflammation in your knees. Taking a nonsteroidal anti-inflammatory drug (NSAIDs) like Advil, Motrin, or Aleve can reduce pain and inflammation in your joints. NSAIDs should not be taken on an empty stomach.

WHAT TO DO IF YOU OVERUSE YOUR KNEES

You’ve taken all the appropriate precautions, but you’re still hit with knee pain following your hike. The good news is that there are things you can do to help alleviate the pain.

The experts at WebMD recommend RICE (rest, ice, compression, and elevation) to heal your knees. Supplement the RICE method with NSAIDs to decrease pain and swelling. Once the pain is gone, you can gradually start stretching and strengthening exercises.

As long as you take care and listen to your body, you should be able to get back on the trail.

What if nothing seems to be working for your hiking knee pain? Does this mean you’re out of options? Talk to your doctor or visit a physical therapist. They may be able to create a tailored strategy to help reduce your pain so you can hit the trails.

The post How to Deal with Hiking Knee Pain appeared first on The Adventure Junkies.

1. DRESS WARMLY

Wearing layers is key to staying warm when you’re hiking in the snow. You’ll be cold when you first start hiking, but you’ll warm up once you get moving. Keeping this in mind, don’t bundle up too much or you’ll start to sweat.

As far as what to wear, you’ll want the layer closest to your body to be a wool or synthetic base layer. Next, you’ll put on fleece pants and a shirt or down vest to insulate you. The last layer will be your waterproof rain jacket and rain pants to keep you dry.

For your extremities, put on a pair of thick wool socks, waterproof gloves, and a warm, windproof hat or beanie. You can lose a large portion of your body’s heat through your head, so you’ll always want to keep your hat on. The socks and gloves will prevent any snow from getting on your skin.

Many hikers bring hand warmers to keep their fingers from freezing.

2. DON’T HIKE ALONE

Even if you’re the most experienced hiker, it’s always better to bring a buddy along on your trip. Winter hiking brings new dangers that aren’t normally an issue during the warmer seasons. If you fall and get injured, you don’t want to risk freezing in the event that you can’t get a hold of someone.

Hiking in the snow can be tricky since you can’t see what it’s covering below. If you don’t know the route already, you won’t know if a river or ditch are hiding below the snow. Avalanches can also occur at random, so you’ll want someone else to know where you are at all times should something happen.

3. STAY HYDRATED

Drinking water may be the last thing you want to do when it’s freezing outside, but it’s vital to drink fluids throughout the day. According to Popular Mechanic, it’s just as important to stay hydrated in the winter as it is during the summer. Bring a thermos and camping stove so you can boil water for tea, coffee, or hot chocolate and stay warm all day.

4. SCOUT OUT YOUR CAMPSITE

When you’re ready to settle down after your first day of hiking, take the time to evaluate your potential camping site. You’ll first want to make sure it’s not in the path where an avalanche could occur, such as the bottom of a mountain covered in heavy snow. Not being directly under trees is preferred as well, as the heavy weight of the snow can make them snap on a whim.

Winter tends to bring much more wind than in the summer, so make sure you spot is sheltered from the wind. You’ll want to be as warm as possible when you’re at your campsite, especially since you won’t be moving much. If possible, put your campsite in the path of where the sun will rise in the morning so you’ll warm up faster.

5. BRING THE RIGHT GEAR FOR CAMPING

Once you’ve picked the perfect camping spot, put down a waterproof tarp or ground sheet underneath your tent to prevent water from seeping through. Bring your smallest tent with you, as it’ll take much less time for your body heat to warm up it up at night as opposed to a large tent. A tent without large vents or windows is ideal so the wind doesn’t come in. You’ll also want to make sure you have strong tent poles in case the wind picks up.

For your sleeping bag, you’ll want one that’s different than your lightweight bag used for your summer excursions. Use an insulated one to provide extra warmth, and add a sleeping bag liner for an added layer of warmth and comfort. Put a sleeping pad under your sleeping bag to cushion you and prevent any body heat from being lost.

6. BRING EQUIPMENT FOR THE SNOW

Even if you’ve been on the route many times during the summer, it might look different when the snow covers up landmarks you’re used to seeing. Bring along a GPS device (or a hiking watch with GPS) and a good map of the area in case you get turned around, and make sure everyone in the group has one as well. Agree on the route you’ll follow together as a group, and be prepared to re-evaluate the situation if the route doesn’t look safe.

It’s important that you understand how to read a topographical map. If you’ve never used one before, or need a refresher, keep out our guide on how to read a topo map.

If you do get lost, do not panic. Calmly look at your map and GPS unit to see where you are and try to figure out where you need to go. Retrace your steps until you can recognize where you are on your map. If you’re separated from your group, blow a whistle or be loud so they can call to you.

7. BRING EXTRA FIREWOOD

If you are car camping, consider bringing extra firewood with you. While you may be used to finding firewood in the summer anywhere you camp, don’t assume the same thing will happen in the snow. For one, the ground is completely covered, making it hard to search for wood that would normally stick out. There’s a good chance the wood you do find won’t burn due to being too wet.

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TIP #1: PICK THE RIGHT SITE FOR YOUR TENT

A huge part of a successful (and dry) camping trip starts from the very beginning – picking the right site to pitch your tent. If possible, pick an area that’s already dry. Avoid any ground that’s too soft or looks like it’s caving in, as you can bet that’ll be the first spot that fills up with water once it starts raining.

If you think you might be in for a storm, avoid areas that can result in possible storm damage. This means avoiding spots with large branches that may fall down if it gets windy and rainy, which can be very dangerous if you’re in the tent below it. You’ll also want to avoid being on a slope where water might come down into your tent or near a river that might flood from the rainstorm.

TIP #2: PITCH A STURDY TENT

Once you pick the right site to camp for the weekend, you should have a solid place for your tent to be pitched for your trip. After following the instructions for the basic setup of your tent, make sure the rain fly is tight but away from the actual walls of the tent. This will let any rain that comes down get filtered out to the side of your tent instead of pouring directly in it, which will defeat the purpose.

While rain flies that come with the tent are useful, having an extra tarp over your tent or even the whole campsite will be even more useful in keeping the area as dry as possible. Tie a few large, sturdy tarps between trees around your campsite to protect where your tent and your eating area are so you’ll stay as dry as you can during heavy rainstorms. Camping experts REI recommend putting a tarpaulin tarp over your tent to create a sturdy “roof” that you can store gear you don’t want to get wet or change out of damp clothing in.

TIP #3: KEEP THE INSIDE OF YOUR TENT DRY

While protecting the outside of the tent is important, don’t forget about keeping the inside of your tent dry as well. Take steps such as keeping it plenty ventilated to prevent condensation from forming, as well as putting a ground cloth inside your tent instead of outside. This way water won’t form and come inside your tent by seeping through, plus you’ll have an added layer of protection from the wet ground beneath you.

After a day of hiking in the rain, take off any wet clothing underneath a tarp outside and put it in a dry bag before entering your tent. This reduces the chance of bringing any moisture into your tent, as essentials like sleeping bags and sleeping bag liners will have a hard time drying if they get wet at all. They’re also much more likely to start forming mold if they’re not able to dry out.

You can keep any wet pieces of clothing in a waterproof box or bag and hang them out to dry when you return home. Take off any accessories as well such as hats or shoes, and keep them in a dry bag until you get home. The goal is to keep your tent as clean and dry as possible, as it’s most likely going to be the only place you can dry off during your trip.

TIP #4: DRESS FOR THE WEATHER

If there’s any chance you might be hiking or camping in rainy conditions, don’t take a chance by not having waterproof gear. Layering your clothing is essential for staying dry and warm while in wet and cold conditions.

You’ll want to get dressed first by putting on a pair of thermal long underwear and base layers that are breathable to keep you warm. Then you’ll but mid layers like a down jacket, vest or fleece on. Then cover up with a waterproof rain jacket and rain pants.

Your choice for footwear will depend on how far you’re walking and whether you’re okay with your feet getting wet or not. For shorter hikes where you know you’ll be trudging through puddles, you might want to invest in a stiffer pair of rain boots to keep your feet dry. Longer treks will require a more comfortable pair of shoes, so although your feet will get more wet, wear trail runners to prevent getting blisters. You’ll also want to look at getting a good pair of hiking socks to keep your feet warm and comfy while hiking.

According to the Appalachian Mountain Club, don’t underestimate the power of garbage bags – they can cover everything effectively in a matter of seconds. You can use a garbage bag as an inside liner in your backpack, put it over your backpack if it’s not waterproof, and separate all your wet clothing when you get back to camp later.

You can also use a waterproof backpack cover to keep your gear dry. These covers also keep you back clean and dry if you have to set it down on wet ground.

TIP #5: WATCH WHERE YOU’RE WALKING

Hiking in the rain can make for some pretty slippery conditions, so it’s important to always look where you’re stepping first. The Washington Trails Association recommends avoiding trails where you’ll be going over slick rocks when there’s a downpour. It’s also important to be aware of any drainages that are steep by snowfields or along the sides of the mountain.

Knowing your route before you go will help you plan in advance in case anything happens. If you know there’s some low-lying rivers on the path and it’s been raining for a while, keep in mind that they might flood and have an alternative route to go on. If the river hasn’t flooded but is higher than normal, carefully look around to consider if it’s still safe to cross. Read our guide on how to cross a river to learn more about this useful hiking skill.

The post 5 Essential Tips for Hiking and Camping in the Rain appeared first on The Adventure Junkies.

In this guide we’ll walk you through everything you need to know about chafing from its causes and how to stop it. We’ll also go over what to treat your burning rash and treat it on the trail.

WHAT IS CHAFING?

Chafing is the result of a combination of bare skin, clothes, shoulder and hip straps, sweat and/or a heavy backpack. It’s an irritating, superficial skin injury caused by friction.

It happens after repeated rubbing of your skin against wet or sweat-soaked clothing or gear. This leads to a combination of redness, irritation and itching. Sometimes, after prolonged periods of rubbing, the wound can be deeper. This might result in bleeding and blistering…ouch!

You’re most likely to chafe in body areas that are in constant motion. Think butt cheeks, inner thighs and armpits. These body parts are particularly vulnerable because you have skin rubbing against more skin, with some clothing between. Other problem areas are feet, nipples and hips. Pretty much anywhere clothes or gear may rub against your skin.

Needless to say, everyone can do without chafing while hiking, especially on long-distance hikes. So, let’s take a look at how to stop chafing.

SIDE NOTE: Chafing is also a common nuisance when cycling. Chafing while cycling typically happens on the butt and is known as “saddle sores.” Ask any long-distance cyclist or professional road cyclist. If you’re planning a bicycle tour make sure to take the necessary steps to prevent saddle sores.

7 TIPS ON HOW TO STOP CHAFING

Even though chafing might seem like a minor issue, it’s no joke. Sure, many hikers might be more inclined to worry about how to keep bears away or how to prevent blisters. However, chafing is a common condition. It’s also something that, once it happens, is quite hard to get rid of. So, you should make it a priority to learn and apply everything you can about how to stop chafing.

1. MAKE SURE YOUR CLOTHES AND GEAR FIT

One of the tips from Backpacker.com about how to prevent chafing is to ensure your clothes and outdoor gear fit you properly. Baggy shirts may wrinkle or fold, which can cause them to rub against your skin. Backpack straps that are too long might cause unwanted friction as well and can dig into your shoulders. Hiking boots that are too small will unquestionably do the same.

If you can feel some of your clothes or gear starts to rub against your skin, you can solve the problem by adding extra padding or foam. If your backpack straps start digging in try putting one of your layers in between your shoulders and the straps. Another good tips is to remove all the tags from your clothes to help reduce skin irritation.

2. DON’T WEAR COTTON

One of our top tips for beginner hikers is do not wear cotton in the outdoors. Why is that? Simply put, if cotton gets wet it takes a long time to dry. As Section Hiker says, it soaks up water and sweat and sticks to your skin. It is especially important not to wear cotton underwear. It would tear your butt and other delicate areas apart during long-distance hikes.

So what are the best fabrics to wear while hiking? Synthetic and wool clothing are great choices because they wick moisture away from your skin and they are quick drying.

To protect your inner thighs, you can also consider wearing leggings. We call this going “kiwi style” because the leggings with shorts on top is a favorite among hikers in New Zealand.

3. NEVER TUCK YOUR SHIRT IN YOUR PANTS/SHORTS

This tip applies to hiking in summer. Hikes on summer afternoons are typically sweaty. You don’t want that sweat to run down your back and into your underwear. This is precisely what would happen if you tuck your shirt in your hiking shorts or pants.

4. WASH YOURSELF REGULARLY

Keeping your body clean is one of the best things you can do on the trail to avoid chafing. Chafing is often caused by the salt in your sweat, which rubs against your skin. For obvious reasons, washing yourself on a regular basis helps prevent this. Focus on vulnerable body parts, such as armpits, butt and crotch.

If you’re not able to enjoy regular showers, swimming in a river or lake will do the trick just as well. You can also try wipes such as Trailblazer Outdoor Wipes.

Are you a lady hiker? Check out our female hygiene guide (Insert Link Female Hiking Guide) to learn more about what you can do to stay clean on the trail.

5. KEEP YOUR CLOTHES CLEAN

Aside from keeping your skin clean, it’s vital to wash your clothes as well. Cleaning clothes might seem like it’s common sense, but some people tend to neglect it.

Try to wash the sweat and dirt out of your clothes every night. At the very least, always make sure to have a clean set of clothes available. This can be a real challenge on the trail. So how do you wash clothes while hiking and camping? The Scrubba Wash Bag is a popular choice among long-distance hikers. Just put your clothes in with a bit of soap and water, shake it up and you’ll have clean clothes.

6. USE OINTMENTS OR POWDER TO KEEP YOUR SKIN DRY

You can also pro-actively treat sensitive areas while hiking. Ways to do this range from slopping on a lubricant to eliminate friction to powdering your skin to make it drier.

7. STAY HYDRATED

Drinking plenty of water will help minimize the salt concentration of sweat. Salt acts like sandpaper on the skin.

3 STEPS TO TREAT CHAFING

Even if you apply all the tips on how to stop chafing above, you might still have the misfortune to experience this painful rash. Chafed skin should be treated, so don’t ignore it!

How can you treat chafing while on the trail? These three steps will make things more comfortable and help heal your wounds.

STEP 1: CLEAN AND DRY THE AFFECTED AREA

Runner’s World recommends cleaning the affected area immediately after you’re done hiking (or cycling or running). Wash the chafed area with lukewarm water and antibacterial soap. Then, dry the area by gently patting it. Do not rub it dry, as this might be quite painful.

STEP 2: APPLY LOTION AT NIGHT

Apply generous amounts of lotion or ointment to help your skin heal while you sleep. Stuff such as zinc oxide cream, coconut oil and Vaseline work quite well for this purpose.

There are also a few more unorthodox treatments. Those include applying udder ointment, which is used when milking cows. Horse ointment used to treat saddle sores on horses works on humans, too.

STEP 3: TAKE IT EASY

Chafed skin needs time to heal. So, take it easy before being active again. Continued rubbing will make it worse and could cause an infection.

Taking a full day off might not be possible on a multi-day hike. In this case, do your best to keep the area clean and lubricated. Take breaks often. Wash up with soap and water when you get to camp.

The post Feel The Burn? How To Stop Chafing While Hiking appeared first on The Adventure Junkies.

WHAT CAUSES BLISTERS?

To stop blisters, you have to understand how they form. According to Medical News Today, a blister is a bubble filled with serum, plasma, blood, or pus formed from the uppermost layer of skin. This protective bubble cushions the layers of skin below, stopping additional damage to your skin and giving you time to heal.

Blisters are an important protective defense for your skin.

They also really hurt.

What causes them? Friction is a big culprit. Imagine you’re wearing a pair of poorly fitting boots. After a few miles of your heel rubbing against the back of the boot, your skin will start to get injured. This damage causes your body to activate its defensive measures. The result? A blister.

Sweaty, wet skin can also be a factor in blister formation. According to Podiatry Today, high skin temperature (and the ensuing sweaty moisture) increases friction. These factors up your chances of developing a blister.

Preventing blisters means looking at options that reduce friction and sweat.

WHAT ARE THE BEST HIKING SOCKS TO PREVENT BLISTERS?

The socks you choose for your hike should help lessen any friction inside your boot. Select socks with extra cushioning in areas where you are prone to hot spots. Hot spots are the red, tender areas that appear before a blister forms. This extra cushioning can help prevent blister formation.

Avoid cotton socks! A study conducted at the University of Missouri-Columbia found that people who wear all-cotton socks are more likely to form blisters.

Why?

Cotton absorbs water and takes a long time to dry out. This creates the perfect wet environment for blisters to develop.

Instead, look for hiking socks made of wool or synthetic microfibers. These materials wick sweat away from your skin.

You may want to consider using liner socks. Liner socks, which go under another pair of socks, act like a second skin to reduce friction. With liner socks, the friction that normally happens between sock and skin stays between the two pairs of socks.

Liner socks also wick away moisture to the outer sock layer, keeping your feet dry for the duration of the hike.

Looking for new hiking socks? Our article on The 10 Best Socks for Hiking & How to Choose Yours can help you find the right pair.

WHAT KIND OF BOOTS SHOULD YOU WEAR?

Make sure that you choose high-quality hiking boots. When you’re walking miles on end, your feet can tell the difference between a shoe that’s made to withstand the elements and one that’s not. If your shoes aren’t water resistant, for example, your feet could get wet. This would expose you to blister-causing conditions.

Your boots should also fit properly. If your shoes are too large, your foot will slide around. Just think about the friction would happen in an overly large boot as you go up and down hill. The constant “bang-slide” against the toe box and heel would force your skin to activate its blister forming defenses.

Conversely, a shoe that’s too small will also give you blisters. As you hike, your foot will begin to swell from the movement. If there’s no extra room in your shoe, your foot will start to press against the sides – resulting in blisters.

Not sure how to choose the right hiking boot? How to Choose Hiking Boots – A Buyers Guide will walk you through how to find a well-fitting boot that works for you.

IS THERE A WAY TO LACE YOUR SHOES THAT WILL PREVENT BLISTERS?

Even in a shoe that fits right, the movement of your foot inside your boot can be a source of blister-causing friction. What if there was a way to stop this motion? Lacing techniques, like a heel lock, can help keep your foot in the proper place while you hike.

This video from Backcountry Edge shows how to lace your hiking boots to prevent blisters.

ARE THERE OTHER STEPS YOU CAN TAKE TO REDUCE FRICTION AND MOISTURE?

Good socks and shoes aren’t the only ways to reduce friction and moisture while hiking. There are powders and gels on the market that can aid you.

Lubricants made from petroleum jelly, wax, and silicon can be applied to your feet before putting on your socks. Lubricants make your feet slippery, allowing your socks to “slip” against your skin. Acting almost like a second layer of skin, this reduces abrasive friction.

Similarly, anti-friction powders wick moisture away and keep your feet dry.

Over time, most lubricants and powders absorb into the skin. They must be reapplied to be effective.

WHAT IF YOU’RE STILL GETTING BLISTERS?

You’ve tried everything, from sock liners to lubricants, but you’re still getting blisters. Pre-taping your feet with a zinc oxide tape may be the solution for you.

Zinc oxide tape is a rigid, adhesive tape that uses a zinc oxide formula to adhere to your body. Pre-wrapping your problem areas with zinc oxide tape creates a barrier between your skin and any abrasive friction.

1. CHECK YOUR PROBLEM AREAS

Even if you take these preventative measures, be sure to check your feet periodically throughout your hike. Sometimes, a problem could be developing, and you may not be aware of it until you remove your boot.

While checking your feet, you should consider if you need to change your socks. You should also reapply anti-chafing powders and lubricants.

2. WHAT CAN I DO IF I START TO DEVELOP A BLISTER ON THE TRAIL?

You still have time to act! Cover the hot spot with moleskin and bandages – or even duct tape – and you can stop a blister from fully forming.

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KNOW YOUR BEARS

It’s important to know what type of bears you might come across on your hike. Doing so you’ll learn the behaviors of each which will help you handle a possible encounter.

The Center for Wildlife Information tells us that there are three species of bears in North America – black bears, brown-grizzly bears, and polar bears. Unless you’re adventuring in the far Arctic north of Canada or Alaska, having a polar bear encounter is unlikely. So, let’s put our attention on black bears and grizzly bears.

1. BLACK BEARS…

• Are by far the most common North American bears.
• Live in all 50 U.S. States.
• Are the smallest of the three species.
• Are gentle and adaptable animals that are generally shy and evasive.
• Their dominant color is black, however, these bears may also have brown or even blond fur.
• They live in woods where they find abundant food and shelter.

2. BROWN – GRIZZLY BEARS…

• Are without question the most dangerous land mammal in North America.
• There are two subspecies of them—the Alaskan brown bear and the grizzly bear.
• The Alaskan brown bear is the larger of the two, with a shoulder height of four and a half feet when standing on all fours.
• Are smaller than Alaskan browns, with a shoulder height of a full foot less.
• Live in the forests of the Northwestern United States, Western Canada, and Alaska.

HOW TO IDENTIFY BEARS

How can you tell if it’s a grizzly bear? Two good indicators are its sheer size and distinctive shoulder hump. As opposed to black bears, brown-grizzly bears evolved in open landscapes. This made them much more aggressive and powerful. Their shoulder hump, for instance, is a huge muscle that allows them to dig for roots and other buried foods.

BEAR BEHAVIOR

The first and most important step to avoid a confrontation with a bear is to inform yourself before heading out into the wilderness. If you want to know how to keep bears away, you need to understand basic bear behavior.

While watching animals in their natural habitat, remember they are WILD animals. Bears act instinctively and can be unpredictable.

According to the Get Bear Smart Society, there are a few critical things every hiker and camper should know about bears. The first one is bears do not hunt people. To the contrary, they generally try to avoid interactions with people at all costs. When bears and people do meet, it’s often because the bear was looking for food. Bears are not intrinsically aggressive, but they do tend to be quite curious.

If you see a bear standing on its hind legs, it never implies aggression. All it means is that the bear wants to get a better look at what’s going on around it. Again, it’s curiosity.

Since bears are so curious, they might focus all their attention to investigate an unknown object or on follow a scent. This applies especially to brown-grizzly bears. Consequently, this means they might be less aware of what’s happening around them. To avoid surprising a bear, it’s important to make your presence known. We’ll get to back to how to do that in a just moment.

Other bear behaviors that you should know are that they are not territorial and are most active between sunrise and sunset.

Black bears’ behavior differs from that of brown-grizzly bears. For one, black bears can climb trees well and are often seen hanging out on high branches. Brown-grizzlies aren’t good climbers, although they can climb a tree if they want to. Black bears tend to be shy and will almost always run away if they meet a human. Brown-grizzly bears are far likelier to defend themselves and can be extremely aggressive.

HOW TO PREVENT A BEAR ENCOUNTER 

1. MAKE NOISE

The first step to avoid a confrontation with a bear is to make your presence known. No one likes surprises—not even bears. So be loud. Get creative – ring bells, clap your hands, sing, or talk loudly.

2. LEAVE YOUR DOG AT HOME

If you have a dog, it’s best to leave it at home when heading into bear country. In case an encounter occurs, a dog might go into protective mode and start barking. This can provoke and set off a bear, initiating an attack.

3. NEVER, EVER APPROACH A BEAR

If you spot a bear during your hike, the worst thing you can do is approach it. No, not even to take a better picture. Getting too close to bears, especially those with cubs can lead to a dangerous situation.

4. DON’T HIKE SOLO

Bears may act on instinct, but they also always assess a situation. Bears will think twice about approaching or attacking two or more people. Solo hikers are an easy match for a bear. And it knows that.

5. ALWAYS CARRY BEAR SPRAY

The folks over at Backpacker.com are crystal-clear: “Do not go into bear country without a deterrent.” It’s just common sense to use all the means available to avoid an actual bear attack. Bear spray may be the last resort, but it is an extra option you can give yourself. It’s stupid not to use it.

HOW TO KEEP BEARS AWAY FROM YOUR CAMPSITE

1. PICK YOUR CAMPSITE WELL

Try to choose a campsite that is as uninteresting to bears as possible. Scout the area for tracks, scratched trees or even bear poop. Discarded food is also a clear sign that you better pitch your tent somewhere else.

2. USE THE “BEAR-MUDA” STRATEGY

The “bear-muda” strategy borrowed from Wide Open Spaces, is an excellent tip on how to keep bears away. This strategy involves creating a triangle around your campsite. Pitch your tent in one corner and use the other two corners for food storage and to cook a camp meal. Make sure to leave at least 100 yards between all corners. Also, try to put your tent upwind from your cooking and food storage areas.

3. KEEP SMELLS AWAY FROM YOUR TENT

According to the number of scent receptors, the bear has the best sense of smell of all terrestrial mammals. Knowing this, everything that has even the slightest scent should not be in or near your tent. This includes food but also things like cooking utensils, pots, stoves, toothpaste and soap.

If you’re car camping be sure to pack everything into your car and don’t forget to roll the windows up all the way.

For backpacker’s without cars, the best option is to use a bear hang. This contraption makes it impossible for bears to reach it. A bear hang is nothing more than a waterproof and smell-free bear canister hanging from a rope. Try to make sure your food hangs at least 10 feet from the ground and 4 feet from the tree’s trunk.

4. CHANGE YOUR CLOTHES AFTER COOKING

The scent of the food you cook will stick to your clothes. Even if you can’t smell it yourself, the bears can. Make sure that you have a separate set of clothes for cooking and for sleeping. Also, don’t change into your sleeping clothes in your cooking area. This defeats the entire purpose of changing clothes.

5. WASH YOUR POTS AND UTENSILS AFTER COOKING

Wash your cooking gear and utensils immediately after using them. This eliminates the chance that food odors linger in the air or get caught by the wind.

6. SLEEP WITH A FLASHLIGHT AND BEAR SPRAY

Bear spray works, so it would be crazy not to have the option. Sleeping with a flashlight or headlamp is a given. Bears can see in the dark much better than humans. Don’t allow them that advantage.

WHAT TO DO IF YOU ENCOUNTER A BEAR 

Even if you follow all the tips on how to bearproof your campsite and avoid encounters, there is still a chance you cross paths bear on the trail or at your campsite, you’re in their home after all. So what do you do if you run into a bear?

RULE #1: DO NOT RUN AWAY. If you turn your back and run, you might trigger the animal’s predatory instinct and cause it to attack.

As scary as it might sound, face the bear and slowly back away.

RULE #2: Make yourself as large as possible and make noise. If hiking in a group, stand together. Put small kids on your shoulders. This keeps them from running away and makes you appear bigger.

If a bear does approach, use your bear spray. Do this before it gets too close.

WHAT TO DO IF A BEAR ATTACKS 

In the rare event that a bear attacks, your response depends on the species.

Browns and grizzlies are aggressive and may attack to protect themselves or their cubs. The best approach is to play dead. Stay on the ground face down and spread your legs and elbows, to help stabilize yourself. Clasp your hands around your neck.

If the bear turns you over, continue rolling until you’re on your stomach again. If it’s a defensive attack, the bear will stop as soon as it realizes you’re not a threat.

Black bears hardly ever attack humans. They’re much smaller and their shy nature causes them to flee rather than fight. If a black bear does attack, it’s almost always predatory. The only thing left to do in that case is fight back—hard. Once a black bear feels that there’s serious resistance, it will most likely back off again.

The post How To Keep Bears Away appeared first on The Adventure Junkies.

Crossing a river becomes riskier when the river is flowing high. Many times, there are a number of rocks and logs that act as the natural bridge to cross the river. But, after heavy rain they can get covered with algae and mosses making them slippery. No one wants to end up on the river bank with with a twisted ankle, soaking wet or even worse, get swept away by the current.

The speed at which a river flows differs from season to season. During the spring and summer days, streams run at a low to medium level while during the winters, rivers flow high.

So two things that you need to remember before crossing the river are avoid taking unnecessary risks and don’t go beyond your skill level. Just keep in mind that you are only capable as the weakest person in the group. It recommended to check local recommendations as some areas are different than others. 

BEFORE YOU LEAVE

1. Check out the conditions. Before you gear up to go hiking, make sure to get updates on the conditions. Check to see if there is any online resource to contact park rangers.

2. Get trekking poles. Having trekking poles will help you know the depth of the water. It will also provide you the support and stability you’ll need while crossing the river. In case you don’t have trekking poles, you can make use of a good branch.

3.Wear shorts. It would be better to wear shorts instead of pants as they will be dragged by the flow of water. Also, pants will become uncomfortable once they become wet.

4. Get hiking sandals. If the water is shallow, you can walk through the water instead of jumping from rock to rock. So when you’re ready to cross the river, use these sandals as this will help you to keep your boots dry. Avoid using flip flops as they may be washed away with the water current.

5. Start early during rainy seasons. During night and morning time, the stream will flow slowly as snow melts at low speed. During the afternoon there are more chances for thunderstorms and so the flow of water will be high.

AT THE RIVER BANK

6. Assess the place. When it comes to crossing the river, the place where the trail meets the river isn’t always the best place to cross. It’s better to assess the place and find out which spot is best to cross. 

7. Look out for debris. If you find branches and logs of wood floating in the water, then understand that it may not be a good idea to cross the river at that time. Branches and logs are the indications that the flow of water is high. So, there are more chances that it may cause a serious accident while crossing.

8. Look for river breaks. The river may be branching at certain places so it will be wider there. Here you will be able to find a small island which will act as your resting place while you are crossing the river.

9. Check the current. You can find the speed and direction of the current simply by throwing a branch into the river. This will help you to plan your strategy.

10. Avoid crossing in knee deep water. If the current of water is fast moving, the risk that you can get taken by it is much higher. So if the water level is high then cross the river only when the current is low or there is no current.

11. Loosen your backpack while crossing. When you get ready to cross the river, make sure to untie the backpack from your waist. This will help to remove the bag when needed. This is necessary as in case you fall down, chances are that your pack will get soaked. It can become very heavy and cause you to get dragged away by the current. So if the pack is loose, you can easily ditch it. You may lose it but you’ll be saved from drowning.

12. Look out for better exit points at the other end. When reach the other end, you’ll need to have open exit points that will help you to get out of the river quick. If the river bank is steep then chances are there you will slip back to the river, so you need low exit points too.

CROSSING THE STREAM

When you’re crossing the river slide your feet slowly in the forward direction. Walk in a diagonal direction towards the flow while moving towards the opposite bank.

Use trekking poles to make yourself steady in the water when you are shifting your feet. The better contact you have with the bottom of the river, the more stable you’ll be.

If you’re crossing the river in a group you can have additional stability by holding arms and moving in coordination.

VIDEO: HOW TO CROSS A RIVER SAFELY BY ADVENTUREPRO

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