On the recommendation of a good friend and hiking mentor, my daughter and I recently hiked to the bottom of the Grand Canyon. It was an awesome experience, and we treasured both the time spent together and the beautiful scenery.
Along the way, we passed many fellow adventurers of various backgrounds and levels of preparation. It got me thinking about the health risks one can encounter during the otherwise healthy activity of hiking the backcountry. I thought too about the simple steps one should take to avoid these risks. With adequate preparation, we should all be able to enjoy hiking in our beautiful public lands.
Whether planning a short day-hike or a backcountry camping experience, it’s important to understand the unique characteristics of your chosen route and your own level of conditioning.
Issues such as altitude, elevation gain or loss, weather, length and duration of the hike can prove important variables in choosing the right hike for you.
Always be prepared. Consider your general health and level of conditioning before setting out. If you have significant health problems, consider consulting with your physician about your planned activity. Everyone should take on physical challenges gradually, perhaps selecting shorter hikes before longer or more strenuous routes.
Water is the next most important thing to consider. Maintaining hydration is essential, particularly during physical exertion. A good rule of thumb is to drink one-half to 1 liter of water per hour of hiking, particularly in a hot and dry climate. Don’t wait to get thirsty. It is wise to pack enough water for the entire hike or at least be prepared with supplies to purify water along your route.
Foot care cannot be neglected. Plan to wear appropriate hiking shoes that are properly fit and broken in. Use socks providing both comfort and wick moisture away from the feet. Bring an extra pair. On longer hikes, change your socks every hour or two and let your feet dry in the air. Inspect for skin redness and apply moleskin to friction areas before blisters form.
Don’t forget to protect your eyes and skin from the sun. Sunglasses and breathable clothing are wise. At a minimum, apply SPF 15 or higher sunscreen to exposed skin every two hours during the late morning and early afternoon.
Carry a change of clothes and/or dress in layers. The weather can change quickly. Be prepared for cold, rain or heat.
Carry high-energy and salty snacks to support the extra calories burned during exercise and to replace important electrolytes lost in sweat.
A simple first-aid kit, such as those sold in local outdoor stores, will be helpful for avid hikers. Such kits usually contain basic wound-care supplies, moleskin and over-the-counter medications.
Avoid exposure – especially at high altitude above treeline – during stormy weather to reduce your risk of a rare but potentially life-threatening lightning strike.
Above all, I encourage you to get outdoors and hike this year. With simple preparation, it is good for your body. Personally, I find it to also be good for the soul.
Dr. Matthew A. Clark is a board-certified physician in internal medicine and pediatrics practicing at the Ute Mountain Ute Health Center in Towaoc.
