1. Assess your own fitness
The wish to reach a beautiful summit sometimes pushes people to pick a route that does not match their level of fitness.
Before a hike it is worth checking the length of the route, the elevation gain, the rough time on the trail and how hard the path is. Even if the distance seems short, climbing in the mountains takes far more effort than an ordinary walk around the city.
If you have not been physically active for a long time or have chronic conditions, it is better to start with easy routes and increase the load step by step.
2. Do not forget to drink water
Many people take a single small bottle of water, thinking it will be enough.
In fact, during the climb the body loses fluid much faster. And the feeling of thirst appears only once dehydration has already started to affect how you feel.
A lack of fluid can show up as a headache, weakness, poorer concentration and quick fatigue. So it is better to drink regularly in small sips, without waiting for strong thirst.
3. Do not set out on an empty stomach
During a long walk the body needs energy, so it is a good idea to have a full breakfast before you leave. Foods with complex carbohydrates and protein are a good choice.
It is also worth taking a light snack: nuts, dried fruit, a piece of fruit or a bar without much sugar. This helps keep your strength up along the route.
4. Remember sun protection
Even if the air temperature feels comfortable, the chance of getting sunburned is higher in the mountains.
As the altitude rises, so does the intensity of ultraviolet radiation. So even in cloudy weather it is worth using sunscreen and wearing a hat and sunglasses.
5. Dress in layers
In the morning it can be hot, while at the summit it can be cool and windy.
That is why experienced hikers use the layering principle. You can always take off an extra layer if it gets hot, but if the temperature drops unexpectedly, a warm sweater or a windbreaker will come in very handy.
6. Take a small first-aid kit
Even on a short route it is useful to have with you:
- plasters;
- an antiseptic;
- the medicines you take regularly;
- a painkiller if needed.
If you have chronic conditions, do not forget to take enough of the medicines you need.
7. Do not try to “finish at any cost”
Sometimes the wish to complete the route turns out to be stronger than common sense.
If during the climb you develop strong weakness, marked shortness of breath, dizziness, chest pain, loss of coordination or confusion, it is better to stop and give up further climbing.
Such symptoms can be a sign that the body needs help, not an extra load.
Before an active break, make sure your health is in order
Hiking is a pleasure when the body is ready for the load.
If you are planning an active break in the mountains, have not had a check-up in a while, or want to check your health before the trip, at SILK Medical you can have a therapist consultation and choose a suitable checkup based on your age, lifestyle and existing risk factors.
This approach helps to spot possible problems in advance and to feel more confident during the journey.
