Some people hike because they want to get out into the great outdoors. They enjoy fresh air, being in nature and impressive views. Others get moving forthe health benefits such as lower risk of heart disease, better blood pressure, and blood sugar levels, weight loss and strength gains. Whatever your reasons for wanting to give hiking a try, there are some things you need to know before you get started.

In this article, we’re going to look at the basics of hiking, what you need to know to get started and what to bring on a hike. We’ll look at some examples of hiking gear that you’ll want to consider and run through how to make sure that your hike is a big success. If you’re planning to take kids with you, you might enjoy our Guide to Hiking with Kids.

Planning Your First Hike

If you’ve never been hiking before, it’s important to set a realistic goal for your first trip out. Hiking is more strenuous than walking on flat surfaces as you would in a town or city, so keep that in mind when you’re thinking about distance. A good starting point is a distance you can walk normally, reduced by about 1/3 to allow for the terrain. If you’ve been out before, you will have an idea of what you’re capable of. Keep in mind the difference terrain can make; flat hikes are less challenging than more rugged paths.

If you are looking at a day hike, then you will want to be able to complete the trail before it gets dark. To work out if you can do this, assume a pace of 2 miles per hour. Look at the elevations and add another hour for every 1,000 feet you will have to climb. For a first hike, it’s best to choose a, ‘there and back’ route. That way, if you get tired before you’ve made it to the end, you can just turn around and walk back. Don’t push yourself too hard; you’re not competing against anyone but yourself.

It’s always advisable to take a friend with you when you hike. Not only does a conversation help pass the miles, but it’s also useful to have another person who can go for help in case of accident or injury. If you do choose to go alone, let someone know where you’re going and when you expect to be back so they can raise an alarm if you don’t check in.

Understanding the Weather

Always check the weather report before you go on a hike. This will give you an idea of the conditions you will be facing, but it’s worth remembering that the weather can change quite quickly. Temperatures drop quickly when the sun sets, and different altitudes can vary tremendously.

Most weather changes can be spotted in advance if you learn how to read the signs. UFO-shaped clouds up ahead can warn of wind on the way, and thunderstorms have the classic thunderhead to herald their arrival.

Consider whether you will need sunscreen, or a wind barrier to protect your skin from the elements. Insect repellent will keep you walk free from critter bites.

Know the Trail

Grab a map of the trail you will be walking ahead of time. Some trails need permits, so make sure that you have that sorted out before you leave. If possible, speak to a ranger or experienced walker to identify any potential hazards. As well as steep drops and deep water, this could include meeting wildlife up close and personal. If you know what the hazards are you can be prepared to avoid them.

Take the Right Equipment

One thing that will help you have a safe and comfortable hike is to have all the essential equipment with you. Here’s our list of day hiking essentials.

Hiking Boots

Hiking boots are a must-have when walking any distance. They offer support to your ankles, cushioning to keep you comfortable over long distances and protection from trip hazards along the way. Your feet will swell up as you walk, so try your boots on at the end of the day when your feet are at their biggest to ensure a good fit. The boots should be snug, but not tight.

These Timberland Boots (Also available in women’s) provides a durable leather boot that is waterproof and will mold to the shape of your feet over time. Once these boots are broken-in, they are super comfortable and hikers from all over have praised them for their durability and wiggle room for their toes.

Socks

When choosing hiking socks, you want a pair that will help regulate the temperature of your feet. Merino wool is a popular choice because it is a fine material and will help wick moisture away from your skin. In summer, a single pair of socks should be enough. If you are walking in colder weather, then a second pair of liner socks will help keep you warm.

The Darn Tough socks are seamless and have a performance fit. That means no slipping, bunching or blisters. Designed to come to just above the boot, the merino wool is durable and breathable, and its natural antibacterial action will help with odor, too.

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Fleece Jacket

Fleece layers are a versatile addition to your hiking gear. They’re light enough to carry when you don’t need to wear them and will quickly warm you up should the temperature fall. They can also be rolled up to double as a pillow if you need to rest or if you’re staying out overnight.

Made from 100% polyester micro-fleece, these jackets will keep you warm and comfortable. Both styles come with side pockets to store small objects or to keep your hands warm in cold or windy conditions. They’re lightweight and easily foldable for when you warm up, and the classic cut is stylish and timeless.

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First Aid Kit

Even the most careful hiker occasionally has a trip or fall, or some other small incident that leaves you in need of some first aid. Rather than let a relatively small injury spoil your hike, make space for a small first aid kit so you can deal promptly with any injury.

This kit has been put together with hikers in mind. It contains a good range of bandages and dressings, antiseptic wipes and other first aid essentials. It also comes with a compass, whistle and glow stick in case of a more serious development. All this, and a mini first aid package that you could take for shorter hikes.

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Backpack

A backpack is a vital part of your backpacking gear, even if you’re only walking for an hour or so. A good backpack fits well and has enough space to pack everything you need, and with easily accessible pockets for items that you want to keep in reach like your water bottle or fleece.

The Mubasel Backpack holds up to 2 liters of liquid stored in a bladder inside the backpack. It’s insulated to keep your drink cool for up to 3 hours. Inside the bag, there are three storage compartments, and mesh pockets to maximize what you can carry. Padded shoulders make this a comfortable backpack, even if you are walking for a long time.

The Tefton Backpack is suitable for longer camps, including overnight stays. Its fully adjustable straps mean that you can get a comfortable fit, no matter your size or body shape. As well as a sleeping bag compartment there is an integral rainfly to keep the contents dry in a downpour.

Flashlight

Even if you’re only planning on a day hike, it’s sensible to pack a flashlight. Night can fall suddenly when you are away from streetlights, and being able to find your way in the dark is invaluable, A flashlight will also help you perform camp tasks like setting up your tent in the dark. In emergency situations, a flashlight can be used to signal for help.

The Outlite flashlight is perfect for outdoor conditions as it is waterproof and has an anti-slip handle, so you won’t lose light in even wet conditions. It has an adjustable beam, letting you spread light over a campsite or narrow it down for particular tasks. A high lumen flashlight, it will give more than 5 hours of light on just 3 AAA batteries.

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Emergency Whistle

Whistles are much more effective at being heard than a cry for help, making them an essential piece of gear for every hiker. The shrill sound covers a much wider distance and will save you a sore throat or the risk of losing your voice if you find yourself in need of help.

Every member of your party should have their own whistle, which makes the NOOPEL two-pack whistle a great value for outfitting a hiking team. This is a small unit, but its double tube design means it can reach up to 120 decibels of sound. It’s water resistant  and can be easily clipped to the outside of your backpack.

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Sunscreen

You should always wear sunscreen when hiking. Even on a cloudy day, up to half of the UVA and UVB rays from the sun can penetrate the clouds and have a negative impact on your skin. If you’re climbing to altitude, then the strength of the sun’s rays will increase as you get higher. Remember that you might be sweating as you walk, so reapply sunscreen every 90 minutes to ensure you’re protected.

Recommended by dermatologists, this brand of sunscreen is beneficial for even sensitive skin or where acne, rosacea, and discoloration are a concern. It’s a mineral based formula that leaves no residue.

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Water Bottle

If you don’t choose a backpack with a bladder, then you will need to take a water bottle with you so that you can stay hydrated while you’re on the move. It’s important to find a good balance with the amount of water you carry, too little and you will be thirsty but too much means carrying unnecessary weight.

Made from BPA-free plastic, Embrava sports water bottle has a leak-proof and dust proof lid. It carries 32oz of water and has a simple one-push system to open the lid. Unlike glass or other plastic water bottles, Embrava’s design is shatterproof, so even if you drop it you shouldn’t lose your valuable water store.

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Ready, Set, Hike!

Now you’ve read our guide, you should be all set to go on your first hike. While you might find your first trip out difficult, the more you walk the better shape you will be in. You might be surprised at how soon you find yourself looking for longer trails or considering an overnight hike.

In the meantime, plan a rest stop about halfway. You could even take an outdoor game like bocce ball with you, and while away an hour or so eating lunch and spending time with friends and family!

The post 9 Hiking Essentials to Add to Your Hiking Checklist appeared first on Recreation Insider.

Hiking has seen a steady increase over recent years, with over 44 million people in the USA hitting the trail every year. There are many benefits to hiking; it’s a great combination of exercise and quality time either with your family or by yourself.

It’s also a great hobby to share with your kids. But in this age of smartphones and game consoles, how do you convince your children to join you when you go for a hike? In this article, we’re going to look at the benefits of hiking with kids, and how you can encourage them to enjoy their outdoor time.

The Benefits of Hiking

If you’ve hiked before you’ll know that getting out into the great outdoors and spending time in nature does wonders for your health and mood, and it’s no different for kids. Here are just some of the benefits of taking your children on a hike.

Exercise

The Department of Health and Human Services recommends that children should get at least an hour of exercise per day, at a minimum. In our busy modern lives, kids often get taken to and from school in a car and then spend their evenings looking at a TV or computer screen.

But hiking provides more than just light cardio. Children also need to master their gross motor skills, and getting the chance to clamber amongst roots and rocks is the perfect opportunity to do that.

Achievement

Hiking gives even the least athletic child the chance to feel that they have achieved something. Whether it’s setting a destination and reaching it, or just walking a little longer or further each time, there are many ways to make progress, which is great for children’s self-esteem.

Connecting with Nature

Spending time in nature is good for everyone’s health. It lowers blood pressure, boosts your immune system, and simply makes you feel good. The same is true with children. Being out in nature helps children to build a connection with the natural world, to find interests in things that aren’t just video games or YouTubers’ antics.

While you’re walking you can also learn environmental lessons, making sure that you don’t leave any mess behind or even cleaning up after others. This all helps to give young people a sense of responsibility and a deeper connection with the world.

Connecting with You

Walking, even in a small group, is a social activity. As you settle into the regular rhythm of a hike, the brain starts to relax and that brings different thoughts to the surface. This can be a great opportunity to listen to your child and find out about their life. Away from the hustle and bustle of home and school, children often feel more able to talk about things they wouldn’t normally bring up.

What Are Your Kids Capable Of?

Before you plan a route, you need to make sure that it is suitable for your children. Of course, all kids are different, but the refrain of, “It’s too far!” or, “I can’t carry this pack!” will give you less guilt if you know roughly what to expect.

Babies and Toddlers

Taking very young children out for hikes is unrealistic. If they’ve just mastered walking, a hike is going to be exhausting. That doesn’t mean that you can’t take them with you, but you will need to consider a baby or toddler carrier. Keep trips fairly short – around 2 miles is ideal –  and pack drinks and snacks.

Younger Children

At this age (4-8), kids should be able to walk between 2 and 4 miles on their own carrying a light backpack. Make sure they’re carrying no more than 10% of body weight, including the weight of the backpack itself. An empty backpack to put their outer layers in if they need to take them off might be enough.

Remember that children are naturally curious, and if you want to foster a real love of hiking in them let them stop and investigate whatever takes their fancy. It’s best not to have a fixed destination in mind, but rather to let the child lead with what they want to achieve. Take regular rest breaks for drinks and snacks.

Older Children

By around age 8, children are capable of walking for long distances, although how far will depend on the weight of the pack they are taking with them. Consider distances of 5-10 miles. Targets such as, ‘Let’s hike to X place,’ work well with kids of this age as motivation.

As they are building muscle at this age, they can carry up to 20% of their body weight. That will probably be a backpack, water bottle, snacks, and a waterproof jacket.

Basic Equipment for Hiking with Kids

You wouldn’t go out for a hike in your regular shoes or clothes, and children shouldn’t either. While it might be tempting to make do, as kids grow so quickly if you want your children to enjoy hiking then kitting them out with the right equipment is important. It will help avoid injury and unhappiness.

• Backpack
• Walking shoes or boots
• Thick socks
• Suitable clothing
• Water Bottle
• Snacks
• Insect Repellant
• Weather Protection
• Basic First Aid Kit
• Spare Clothes
• Safety Whistle

Your kids will enjoy having the same equipment that you do, although child-friendly versions are available. This also holds true for any small pieces of equipment you might carry such as a compass, map/trail guide or pocket knife.

How to Make Hiking Fun for Kids

Unhappy children aren’t the best company on the trail. If they get bored, then they’ll start to notice the aches in their legs or how heavy their backpack is. If you want to encourage them to go the distance without too many complaints, here are a few ways you can make hiking more fun for kids.

• Pick a child-friendly trail. You might go hiking to get to a great vantage point for a view, but children are more likely to enjoy trails that have boulders they can clamber over.
• Take some friends. If you can go hiking with another family, then the kids will likely keep each other entertained. Alternatively, invite a school friend to join you.
• Snacks are a great motivator. Having a special water bottle for drinking when hiking, and snacks that only get eaten on the trail, it adds a layer of special to the whole event.
• Plan a stop. If you’re walking through woods, take some time out to explore. While you’re there you can build a den, make a piece of woodland art or build a small fire and make s’mores (check if this is allowed on the trail you are walking first).
• Take a camera and ask your child to capture the hike. They’ll be focusing on their mission and you’ll get unique mementos of the day.
• Find a Geocache. Using a GPS (or even an app on your phone) you might find hidden treasure on your trail.
• Bird Watch. A pair of binoculars can open up the world of bird watching. Take a book for identification and engage your sense of hearing to track the birds; even common sightings will be exciting for a first-timer.
• Bug Hunting is another fun activity. With just a few pieces of equipment, you can seek out and examine these amazing tiny creatures as you walk.
• Go on a Treasure Hunt. Before you leave, create a list of things you think your child might find on the walk; types of leaves, flowers, rocks, birds etc. and tick them off as they appear.
• Play Games.  Cast your mind back and you’ll remember dozens of these from your childhood. I-spy, memory games, ‘Would you rather’, and more can help pass the time.

If the trail you are walking has a visitors center, you might find that they have a children’s trail activity of some sort. These often give the added motivation of a sticker or small prize if your child is able to complete them.

Safety Tips for Hiking with Kids

Before you leave, take some time to point out the key points on the route. The car park, the rangers station, and other important locations should be marked on the map and the reasons you might need them explained to your kids.

If there are any areas that have a particular danger, explain those ahead of time, too. Steep drops, deep or running water or the potential for wild animals are all things your child needs to have a healthy respect for.

Make sure that your child understands how far ahead you are comfortable for them to go. That might be, ‘Don’t go out of sight,’ or ‘Don’t pass a trail marker,’ but either way let them know if they forget that they should stop and wait, and blow their safety whistle. It helps to have a ‘family signal’ which you can all recognize.

Have an emergency plan too. If something goes wrong, what are you going to do? If you fainted, for example, what would you expect your child to do? Talk it over in advance, so everyone is prepared.

Things to Remember When Hiking with Kids

Perhaps the most important thing to keep in mind when you’re hiking with kids is that you want them to enjoy the experience. That might mean keeping your hikes short, taking your time on the trail, or only walking on easier trails for a while until your child is ready to take the next step.

It can pay to underestimate how far your child can walk, especially in the younger years. If they tire out, you will either have to deal with their unhappiness until you get back or have to carry them. Neither option is a lot of fun!

Teach your children to respect the environment by using the, “Leave no trace,” rule. Ask them to watch you, and let you know if you’ve messed up.

If they don’t like it, don’t panic! If or some reason, your first hike with kids might not go the way you wanted it to. If that happens, don’t worry. Just wait a while and try again. If you really enjoy something, your kids will see that and it will make it an appealing activity to them, too.

Happy trails!

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