Hiking takes you through a variety of terrains—mountainous jungles, deserts, snowfields, canyons, plains, mountains, the Great Wall, ancient trails, grasslands, lakes, and rivers. It's not just about walking; it's an outdoor adventure that often spans across rugged landscapes, requiring a wide range of skills such as climbing, rafting, and navigating through wilderness. Hikers must be physically fit, mentally strong, and have a good sense of teamwork. A successful hike starts with thorough planning: understanding the weather, terrain, difficulty level, risks, equipment, food, and medical supplies needed for the journey.
Because hiking is full of unknowns, it’s essential to have survival knowledge and skills. Being prepared for any situation in the wild is crucial. A strong body and good physical condition are fundamental. There's no shortcut—hikers need to develop a personalized fitness plan that improves endurance, strength, and stamina over time. Activities like swimming, running, cycling, and strength training (push-ups, sit-ups, pull-ups) help build the necessary physique. Trekking poles are also important for stability on uneven ground.
Walking is more than just moving your legs—it’s a full-body movement. Keep your balance by swinging your arms and adjusting your pace accordingly. The ideal walking speed should allow you to move without breathing heavily, keeping your heart rate under 120 beats per minute. Your back should be straight, your breath deep from the abdomen, and your whole foot should touch the ground as you step from heel to toe. Maintain a steady rhythm and avoid sudden changes in speed.
At the start of a hike, walk slowly to warm up your body. After 5-10 minutes, gradually increase your pace. For safety, maintain a distance of 2-3 meters between hikers to avoid disruptions like tying shoelaces or drinking water. When passing others, follow the right-hand rule, and always keep a safe distance—within 5 minutes or 20 meters at night. Stay focused while walking, avoid loud noises, and don’t sing or laugh excessively, as this can distract others and drain your energy.
When climbing uphill, shift your weight forward onto the balls of your feet and lean slightly forward. When descending, place your weight on the back of your feet and lower your center of gravity. On steep slopes, use a zigzag path to reduce strain and avoid direct climbs. Always check handholds like rocks, branches, and vines before using them—never rely on unstable ones. Many accidents happen because people try to climb on weak or decaying structures.
Resting during a hike should be done smartly. Take short breaks every 5 minutes without removing your backpack, just standing and catching your breath. For longer rests, take 15–20 minutes after 60–90 minutes of walking. Remove your pack and rest your muscles, but avoid sitting immediately—start with standing and then sit down. Massage your legs, back, and shoulders to relieve tension. Lying down and elevating your legs helps blood flow back to your heart. Remember, rest is active—not just lying around.
Hydration is critical. Carry at least 3 liters of water per day, adjusting based on weather conditions. If you find a stream or river, test the water first for pollution, animal waste, or strange odors. Treat it by sedimentation, filtration, or boiling before drinking. Sip small amounts regularly rather than waiting until you're thirsty. Drinking too much at once can strain your heart. Aim for 250ml every 15 minutes. Monitor your urine color to detect dehydration levels—dark yellow means mild dehydration, while no urine indicates severe dehydration.
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