9 things Arizona hikers should know before hitting the trail
Posted
Erik Dean, DO
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By Erik Dean, DO | HonorHealth
As a sports medicine specialist, I’ve seen my fair share of hiking mishaps that could have been avoided with a bit of preparation and mindfulness. Before you lace up your boots and hit the trails, let’s talk about making your hiking adventures both enjoyable and safe.
Train before you trek
Think of hiking as a sport — because it is! Just as you wouldn’t run a marathon without training, don’t tackle challenging trails without some preparation. Focus on single-leg exercises and balance routines to enhance strength and stability. A quick warm-up, like walking around the parking lot or doing leg swings, can get your muscles and joints ready for action.
Hydration: Your best trail buddy
Water is your lifeline on the trail. Start hydrating 30 minutes to an hour before your hike, and carry enough water for the journey, considering the weather and difficulty. If you don’t have hypertension, incorporating a sports drink or electrolyte supplements can help maintain your body’s balance before and after hiking. Staying hydrated isn’t just about quenching thirst; it’s about keeping your body functioning optimally.
Footwear: Invest in your foundation
Your feet are your foundation on any hike. Investing in firm, supportive footwear — like sneakers with hiking treads or dedicated hiking boots — is crucial. Proper footwear not only provides comfort but also reduces the risk of injuries on uneven terrain. Don’t underestimate the power of good socks; they can prevent blisters and keep your feet dry.
Stay present and aware
While hiking is a fantastic way to socialize and enjoy nature, it’s essential to stay mindful of your surroundings. Many slips, trips and falls occur when hikers are distracted, whether by conversation or mobile devices. Keep your eyes on the trail, especially in areas with uneven terrain. This attentiveness not only ensures your safety but also allows you to fully appreciate the beauty around you.
Snake awareness: Share the trail respectfully
From late March through late May, snakes are more active and may be found basking on trails. If you encounter one, don’t panic. Back away slowly and give it space — at least five to 10 feet. Avoid disturbing snakes with sticks or rocks. Remember, they’re a vital part of the ecosystem and, like you, just want to go about their day.
Descend with caution
Descending can be more hazardous than ascending. The increased speed and force — seven to 10 times greater than going uphill — can lead to falls. Engage your core, bend your knees slightly and take deliberate steps to maintain control. Using trekking poles can also provide additional stability during descents.
Time your meals
Eating right before a hike can lead to discomfort. During exercise, blood flow shifts from your stomach to your muscles, slowing digestion. To avoid nausea or cramps, eat at least an hour before hitting the trail. Opt for easily digestible snacks if you need a quick energy boost during your hike.
Respect the environment
Practice Leave No Trace principles to preserve nature’s beauty for others and future generations. This means packing out all trash, staying on designated trails and minimizing campfire impact. By treading lightly, we ensure that the trails remain pristine and enjoyable for everyone.
Plan for the unexpected
Weather can be unpredictable, and emergencies can happen. Always inform someone of your itinerary and expected return time. Carry a whistle or signaling device and know the location of the nearest help or exit points. Being prepared isn’t about expecting the worst; it’s about ensuring you can handle unexpected situations confidently.
Hiking is a wonderful way to connect with nature, challenge yourself physically and find mental clarity. By taking these precautions and preparing adequately, you set the stage for memorable and safe adventures. So, gear up, stay mindful and enjoy every step of the journey!
