Get in shape for your hike with an appropriate training schedule.
Let’s start from the beginning: before setting out, have a nutritious breakfast with the right number of calories to get you through the day.
For lunch, go for a balanced mixture of simple and complex carbohydrates with a moderate amount of protein. If you’re hiking at low altitude, a regular sandwich with some fresh fruit or nuts should be enough; if you’re at high altitude, try freeze-dried food which you just add water to or noodles.
Don’t forget to stay hydrated at all times: stop and drink every 30 minutes if you can.
Always take plenty of water with you, which you can add mineral salts to if you want. In winter, consider taking a thermos flask with hot sweetened tea. Avoid alcohol and fizzy drinks.
To avoid encountering health issues on your hike, let your body adapt gradually and acclimatize by ascending slowly.
You need to acclimatize even at relatively low altitudes (
The golden rule is to stop for a rest every hour and eat savoury snacks, dates, dried figs, dehydrated apricots, nuts or energy bars.
- Children are not little adults: your hike must be geared to their pace and their needs
- Don’t ascend or descend quickly with babies (under 12 months) at altitudes of over 1600 m
- Apply a generous amount of sunscreen to children (and reapply often)
- Always have an insect and tick repellent with you
- Take wet wipes with you
- If they’re taking medication, they should speak to their doctor to check it won’t interfere with the activity they’re planning
- Elderly people are more vulnerable, so must be honest with themselves about how they would cope with unforeseen incidents, fatigue or danger
To protect yourself from the sun in the mountains always:
- apply a 50+ sunscreen before you set off in the morning and reapply it during the day, especially if you sweat a lot
- always wear a hat or a bandana that covers your ears and neck too
- wear sunglasses. If you’re walking at high altitude, they should have category 4-5 protective lenses
Before setting out, check with your health provider if:
- you are up-to-date with your routine vaccinations (tetanus, diphtheria, whooping cough)
- you need targeted vaccinations, such as those against tick-borne encephalitis or rabies
Anyone living with a chronic illness should seek the advice of their doctor or a mountain medicine doctor at least one month before leaving for their holiday. Together you can assess the efficacy of your therapy, decide if you’ll need to be monitored at all during your stay and discuss whether the activities you have in mind are suitable, given your health.
You should always be mindful of your physical condition and health before and during your hike. If you’re feeling tired, stop for a rest to recharge your batteries. If you have an accident and cannot continue, call the emergency services and explain exactly where you are so they can come and rescue you.
