Hiking: A Comprehensive Guide for Beginners
Hiking is not just a form of exercise—it’s a way to get to know yourself and to discover nature in its original form. Hiking is (usually) free and accessible to a wide range of physical abilities, which makes it a great outdoor activity for all.
If you’re new to hiking, starting out can feel a bit intimidating. That’s why we’ve created this guide to make sure your introduction to hiking is enjoyable and super safe. Got the basics down and ready to set off on your first adventure?
The Health Benefits of Hiking
Hiking offers numerous health benefits, both physical and mental. Here are some details that highlight the benefits of hiking for your health:
Physical Health Benefits
- Improved Cardiovascular Health: Regular hiking can help keep your heart and blood vessels healthy. It can lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease.
- Weight Management: Hiking is an effective way to burn calories and maintain a healthy weight. It can also help build muscle mass and boost metabolism.
- Strengthening Muscles and Bones: Hiking helps strengthen muscles, especially in the legs and core, and can also contribute to bone health by improving bone density.
- Improved Digestion: A walk after a meal can promote digestion and help regulate blood sugar levels.
- Increased Energy: Regular hiking can boost your energy levels by improving circulation and transporting oxygen and nutrients more efficiently throughout the body.
Mental Health Benefits
- Stress Reduction: Hiking in nature can help reduce stress and promote a sense of calm and well-being. It can also lower the production of stress hormones like cortisol.
- Improved Mood: Hiking can stimulate the production of endorphins, the so-called "happy hormones," which can help improve your mood and reduce feelings of anxiety and depression.
- Better Sleep: Regular physical activity, such as hiking, can contribute to better sleep quality and help regulate the sleep-wake cycle.
- Increased Creativity: Hiking can refresh your mind and stimulate creativity. Many people find that they get their best ideas while walking.
- Social Benefits: Hiking with friends or in a group can promote social interaction and create a sense of connection and community.
Hiking Tips and Advice
1. Plan Ahead and Check the Weather
For beginner hikers, choosing a good-weather day is the number one way to ensure a good experience. Poor weather conditions can often cause accidents or make a hike just plain miserable.
Even if you plan to hike rain or shine, check the weather ahead of time so you can prepare yourself with the gear you’ll need to stay dry and safe.
2. Stay Prepared by Bringing the Essentials
Your packing list depends on how many days you plan to spend on your trip, where you plan to sleep, and what time of year it is. For simple day hikes, here are some essentials you should keep in your backpack:
- Map (the paper kind!)
- Compass
- Water
- Food
- Fire-starter or matches
- Simple first-aid kit
- Army knife or multi-purpose tool
- Flashlight and batteries
- Sunscreen and sunglasses
3. Make Sure You Have the Proper Amount of Food and Water
Water supports life, so it’s the single most important thing to bring on a hike! You need an entire liter of water for every 2 hours of hiking, and it’s important that you don’t under-pack, as you could add unanticipated time if you get lost or have to detour. We recommend getting a reusable water bottle and decorating it with stickers from all your adventures. You’ll save money, cut plastic use, and be proud to show it off on the trail!
For a day hike, it's best to bring high-energy food that doesn’t need refrigeration or heating. Common choices include jerky, dried fruit (we love mangoes!), trail mix, or energy bars. No need to over-do it on the food—just make sure you’ve got enough to fuel you on your journey. Then throw in another granola bar for good measure.
4. Choose the Right Shoe/Sock Combo
Blisters can ruin an otherwise perfect hike, and they’re likely to occur if your shoes and socks aren’t right for the trip! We recommend visiting your local outdoor shop and getting fitted for boots that are right for you. Ideally, they should be snug but not too tight, and match your unique fit and use case. Similarly, your socks can make or break the hike, so it’s important to think about the proper length in conjunction with your boot. Typically, a merino wool, crew-length sock is the standard general-purpose hiking sock, and a good pair is definitely worth the investment!
5. Pack Your Phone and Make Sure It’s Charged
You should always start your trip with a fully charged battery in case of an emergency. You’d be surprised how much service you can find way up on the top of a mountain if you need it. Plus, it’s nice to have a camera on hand!
6. Always Carry a Source of Light
You should always plan to arrive at your destination with plenty of time before dark. If your hike takes longer than expected, getting caught in the dark without a light could put you in a bad situation, so carrying one at all times is a must! We recommend a headlamp for a hands-free approach, so you can focus on balance and getting to your final destination. Make sure to bring something other than just your phone flashlight, which could drain your battery and turn off unexpectedly.
7. Read Up on Basic First Aid
It’s important that every hiker has some basic knowledge of first aid to help keep your group healthy and comfortable in the event of any type of injury, minor or serious. Here is a basic first-aid kit to have on hand during any hiking trip.
8. Bring a Friend (or Friends!) Along
Once you get some experience under your belt, you can begin to explore solo hiking. But when you’re just getting started, it’s best to bring a friend or two who can help you navigate the trail, assist in case of any injuries, and of course, make the hike more fun!
9. Remember to Pace Yourself
It’s the journey, not the destination, right? Racing through the hike to get to the waterfall, vista, or summit could take away from your hiking experience. But moving at a pace you’re comfortable with, soaking in the scenery, and stopping for breaks when you need them will ensure you actually enjoy the hike. Plus, once you get to where you’re headed, you’ll still have enough energy to celebrate!
10. Find a Hike-In Camp for Ultimate Satisfaction
Every good hike leads somewhere awesome, and there’s nothing more satisfying than hiking all the way to your camp for the night. Look for hike-in camping spots to rest your head after a long day of hiking.
Conclusion
Hiking is more than just a physical activity; it's a journey of self-discovery and a way to connect with nature. Whether you're a beginner or an experienced hiker, the benefits of hiking are immense and can positively impact your physical and mental well-being. So lace up your hiking boots, grab your essentials, and set out on an adventure that will not only challenge you but also rejuvenate your spirit. Remember, every step you take in nature is a step towards a healthier, happier you. Happy hiking!