Steps to Safe Hiking

Choose an Appropriate Hike

"Choose a hike based on your cardiovascular fitness," recommends Greg Auch, back country education coordinator for the Appalachian Mountain Club. "If you have hiked before, consider the nature of that hike and how you felt. Then consult a trail guide." With detailed descriptions of trails, including distance, altitude, difficulty, and estimated time to complete the hike, trail guides are the best resources for hiking information. "Over moderate terrain," explains Auch, "the average person can cover about two miles per hour. In addition, every 1,000 feet of elevation equals another hour of walking time. Keep this in mind as you decide how long, how far, and how high you wold like to hike."

If you plan to climb the higher elevations in the west, where trails often begin at 8,000 feet, factor in extra time to adjust to the altitude. "You can push yourself to reach higher altitudes, but it is important to give your body a chance to recover," advises Scott Reid, education coordinator for the outdoor ethics organization, Leave No Trace. "Sleeping at a lower elevation from which you hike is one good way."

Fill Your Pack

For any alpine excursion, carry a daypack—a lightweight backpack—filled with these essentials:

Trail guide, compass, and map—Learn how to use them before heading out; some outdoor stores offer short courses on using maps and compasses.

Water—"Ideally, you should drink a quart of water per hour, especially at high elevations," says Reid. "This amount of water is pretty heavy, so carry two quarts plus water purification supplies, such as a filter or iodine tablets, then you can refill at streams along the way."

Food—Choose high-energy goodies that will not disintegrate on the trail: energy bars, granola, bagels, pita bread, candy bars, oranges, apples, and raisins.

Extra clothing—Weather in the mountains is very unpredictable. Be ready for anything—cold, heat, wind, rain, or snow.

First aid kit—In a waterproof container, stash some antibiotic ointment, band aids, moleskin, and an ace bandage. Flashlight, waterproof matches—In case sunset sneaks up on you, you will be prepared.

Sunscreen—The thinner air at high elevations offers less protection from the sun's rays, so wear sunscreen year round.

Raingear—Hikers in the west can expect a daily afternoon thundershower in the summer, but all hikers should be prepared.

Dress Appropriately

"In the mountains, sturdy, waterproof hiking boots are a must," instructs Auch.

The "must-have" list also includes:

Two pairs of socks—a lightweight liner (eg, polypropylene or polyester) and a cushioning sock made out of wool, plus warm (waterproof) gloves.

Mountain weather is generally cooler, cloudier, and windier than the climate in lowland areas, making improper dressing a serious health risk. Layering helps you stay cool when active and warm when at rest. Just add and remove clothes as needed.

Inner layer —Wear close-fitting long underwear made from polypropylene or silk, which should dry quickly and pull perspiration away from your skin.

Middle layer—This layer should be light-weight and breathable—flannel, wool, down, or fleece. You may want extra middle layers in colder climates.

Outside layer—To block wind and rain, try Supplex (wind-resistant) or Gore-Tex (great for rain and snow).

Be Alert for Critters

Consult your trail guide to learn which animals you may meet along your trek, and check with the local ranger to find out if there are any special rules you need to follow.

Snakes: If you plan to hike in desert areas, avoid snakes, like venomous rattlesnakes. Hiking boots which go above the ankle are adviseable.

Large Mammals: In woody areas, you may encounter bears, moose, or deer. "When hiking through bear country, make some noise or attach a bell to your backpack so they will hear you coming. The last thing you want to do is surprise a bear in the woods," advises Reid. "If you come upon any animal, remember that you are in their home. Try not to spook them, let them move at their own pace, and never try to feed or follow a wild animal."

Insects: Bring along bug spray and insect repellent. And always stay on the marked trail to avoid deer ticks, which can cause Lyme disease. Staying on the trail and also help you not touch poison ivy.