Sleeping Pads in Winter When winter camping, it's important to use proper sleeping pads. Without sleeping pads insulating you from the frozen ground, the finest sleeping bags will not keep you warm. To conserve body heat and allow your sleeping bag to work to its full potential, it's a good idea to use two sleeping pads, one on top of the other. A self-inflating pad (i.e. a Therm-a-Rest) atop a closed cell foam pad (i.e. a Z-Rest) works well. Finally, if the ground is still making you cold, try laying on a reflective blanket above the sleeping pads. Packing Your Pack The first rule of packing a backpack is that heavier items go up higher but with their weight bearing down, not out. Pack the items that you will need throughout the day at the top of the pack or in side pockets. Here is a general list of items to go in your backpack, starting at the bottom of the pack. *Tent Sleeping bag Rolled up clothes Food bags Cooking and eating utensils Toiletries Rope Fuel containers/Water containers First aid kit Toilet paper (and any other items for use throughout the day) *Remember to keep the heavy items on top and closer to your back than the outside of the pack so that the weight bears down and doesn't pull you backwards. Planning A Safety Route When you're mapping out your hiking route, remember to think about how you will exit in case of an emergency. For example, if you've planned a three-day trip that will take you back to your transportation, each day's route should have an obvious, and hopefully shorter and easier, method of getting back to the road or back to your vehicle. You need to plan a easy escape route in case the accident victim needs to be carried out. One method of mapping an escape route is to draw your hiking route in a solid line and use a dashed line for the safety routes that will lead quickly and easily back to the road. Hopefully, you will not need to use those alternate routes, but it's much easier planning them ahead of time than when you're in the middle of an emergency. A Hot High-Carb Meal Here's a simple way to get a good, hot, high-carb meal on the trail. Buy a package of pre-made, ready-to-cook cheese ravioli (available in most supermarkets near the milk and cheese). Repackage enough for a meal in Ziploc bag. In a separate lightweight container (Tupperware is BAD unless you put the food in a bag first, then bag the Tupperware, -- because the lid WILL pop off.) or some other firm plastic with a screw-on lid), take enough pasta sauce for your meal. If you must have meat, take along a package of pepperoni, which keeps well on the trail. A pasta meal will provide plenty of energy for your next day's hike, and all of these ingredients will keep well without refrigeration for several days. Hiking In National Parks If you're looking for hiking information for all the U.S. national parks go the official park site. It provides links to each of the parks. Find a park you're interested in, then look for a hiking guide on that site. For example, if you want to hike in the Grand Canyon, you choose that link, then click on Hiking Guide. That page will provide you with the information on restrictions, safety issues, lengths of trails, difficulty of trails, and so on. You can also click on the Map Guide for a fairly detailed map of the area, with many of the trails marked. This is a great place to start if you're planning to hike one of the national parks. Give Yourself A Massage It's the second day of your four-day hike, and your legs are starting to feel it. Take a small tube of muscle ointment with you on longer trips. When you've made your camp for the night, give your legs and feet a good massage, using the ointment if your leg muscles are sore. A short massage can make all the difference the next day, and it works out the stiffness in your muscles so that they relax better overnight. Don't Get Too Tired You should have already trained some for your hike, at least enough to know what your limits are. But sometimes you're trying to reach a particular campsite by a certain time and either the weather is hindering you, or the hike is more difficult than you thought it would be. Be aware of your own limits, and when you begin to get fatigued, take more frequent breaks. Have a box of juice or a snack to refresh your energy. You may not be able to make that site, so start looking for a suitable campsite once you feel you may be reaching the end of your limits. When you're body starts to get tired, your mind won't be far behind, and that's a bad combination for a hike. Tiredness can cause you to ignore potential problems that could compromise your safety. And if you're just doing a day hike, you definitely need to know what your limits are so that you allow yourself enough energy to get back to your vehicle. If you know that you can comfortably do a four-hour walk, then you'll need to turn around shortly after the two-hour mark. If you don't overdo it, you'll have a much better hiking experience. And remember, if you're staying overnight, those tired muscles will still have to hike in the morning! Watch What You're Looking At If you're hiking in a place that does allow you to go off-trail whenever you like, always remember to look where your feet are first, then at whatever it was you wanted to see. It's natural to think of the view as you head toward it, but what you might be missing is the half-hidden rock beneath the leaves that could send you headfirst into that view you're looking at. Fix in your mind the thing you are trying to reach, such as a particular tree or the view from the top of a cliff. Then watch your feet as you approach your goal. The most able-bodied hiker can still fall victim to an unseen root, so even though it's a very simple rule, it's still a good one to follow. Watch your feet! Where Did The Trail Go? You just wandered off the trail for a moment to take a look at that beautiful tree and now you're not entirely sure where that trail is. In some places, even just a few feet from the trail you can turn around to look at it and it just blends into the rest of the forest. Use the same technique that you would if someone else were lost. Walk in a gradually larger spiral until you hit the trail. If you haven't wandered far, this should take just a few minutes. When you get back to the trail, locate that tree again to put you in the proper perspective on exactly where you were when you left the trail. The No-Cook Camping Trip You want to take a short camping trip (two to three days) and you have no interest in carrying cookware in your pack. Or possibly you're hiking during a drought where a fire is not allowed and either you have no camp stove or that's not allowed either. It's entirely possible to have a pleasant camping trip with no cooking. Here are some ideas for foods you can take that don't require cooking. For Breakfast: Breakfast bars Muffins Fruits and fruit juices Bottled coffee drink For Lunch and Supper: Canned meats Pepperoni sticks or jerky Applesauce (in small, prepackaged containers) Celery sticks, carrots, or whole tomatoes Precooked meat and cheese pastries (to eat the first day) Vegetarian pastries Peanut butter sandwiches Cheese sandwiches (these will keep several days with no mayonnaise) Hard-boiled eggs (also good for breakfast). Oatmeal Hiking Bars Here's a good nutritious snack or breakfast along the trail. Ingredients: 3/4 cup flour 1/2 cup oats 1/4 cup soft butter 1/2 cup apple sauce 1/4 cup toasted wheat germ 1/2 cup brown sugar 2 eggs 1/2 cup nuts (crushed or cut almonds, walnuts, or pecans) Mix all of the ingredients just until mixed, then pat the mixture into an 8 X 8 baking pan. (Flour your hands to keep the batter from sticking.) Bake at 350 until the bars are nicely browned on top, about 25 to 35 minutes. Let the bars cool completely before cutting them. Then just wrap each bar individually in plastic wrap, and put as many as you want into a Ziploc bag for your hiking trip. * * * * * * * * * * * * * * * Energy Biscuits For The Trail * Make these biscuits and take them on the trail with you. They're a good energy snack and they'll last even through a week-long camping trip. * 1 cup all-purpose flour 1/2 cup soy flour 1/3 cup wheat germ 2 tablespoons of bran flakes 1/3 cup powdered milk 1 tablespoon baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt 1/3 cup butter 1/4 cup chopped dates or raisins 1/4 cup chopped nuts (of your choice) * Mix all of the dry ingredients together, then cut in the butter until the mixture resembles coarse cornmeal. Stir in the fruit and nuts. * 1/2 cup plain yogurt 2 tablespoons molasses 2 tablespoons honey 1/4 cup orange juice * Mix the wet ingredients together well, then add this to the dry mixture. Stir until moistened, then drop by spoonfuls onto a greased baking pan. Bake for 10 minutes at 350. This should give you about 16-20 biscuits. Resting Your Muscles If you're hiking some steep trails and you stop to rest along the way, turn around so that you're facing downward. This will put your toes lower than your heels, as though you are descending. This will help stretch the muscles in your legs in a different way than you've been using them to go uphill, and that will feel like more of a rest. Those calf muscles need to relax the opposite way of how they've been used. And if you're going to sit down for a while, take a moment to stretch your back and arms and give them a break from their motions as well. Altitude Sickness There are a lot of hikes that can take you into high altitudes without the need for rock climbing equipment or experience. But air is denser at higher altitudes and you get less oxygen into your lungs. Headaches, feeling short of breath, and becoming tired easily are all signs of altitude sickness. This can happen at different heights to different people. There are some things you can do to prevent altitude sickness, but the most appropriate measure is to take your time. Once you reach a height where your body will have to start adjusting to the altitude, hike more slowly, don't go more than 1,000 feet higher each day, and take a day off after several days of hiking upward. On an off day, you can climb for a while, then camp at the lower elevation. The other thing you need to do is to drink lots of water. You may not feel thirsty, but that thin air will dry you out. If you start feeling the symptoms of altitude sickness, the only cure is to descend again. If the headaches and shortness of breath have just started, you may be able to get used to the air and hike up again, but you should never push on through the symptoms. Beverages So you don't want to drink just water (especially chemically purified water) for your entire hiking trip. Here is a list of beverages that are easy, lightweight, tasty, or good-for-you to take on a hike. *****Coffee (in single-serve bags) Herbal teas (chamomile is good for relaxing or try Red Zinger to invigorate you) Powdered Kool-Aid Crystal Light Hot chocolate (for bedtime or around the campfire) Gatorade (good for replacing electrolytes but heavy in your pack). Purify Your Water The first rule for drinking water you have collected is to make sure the source is okay for drinking. Powdery deposits at the edge of the water, a lack of vegetation, or a lot of green algae on the surface of the water are all signs that the water isn't fit to drink. If the water source seems good, then you must filter the water and sterilize it. If you don't have a filter pump or sterilizing tablets, run the water through thin cloth into a pan and then boil it. If you have a pump, put the hose in the water and pump the handle. The clean water will come out of the spout and you can collect it in a clean bottle or pan. If you have sterilizing tablets, follow the instructions for how many to add to the water you've collected, then let it sit for an hour. If you still have doubt, boil it for at least five minutes. Food Weight Your food can add a lot of weight to your pack. Here is a good rule of thumb for packing food: If you are going on a hike that is four days or shorter, pack whatever you like to eat. Most prepared meats, cheeses, butter, etc. will not go bad in that time, and you'll be eating it day by day anyway. For longer trips, take a few of the things you really want to eat, eat those in the first few days, then eat your dry, lightweight meals after that. For any trip that is longer than ten days, pack nothing but lightweight food because you will need it all. Those foods include dry soups, freeze-dried meals, dry milk, and oatmeal. Dead Branches So you've found that perfect campsite, set up your tent, and settled in for the evening. Did you look up? Dead branches are a serious danger on windy or stormy nights. Not only can they only harm you and possibly ruin your tent; they could also kill you. When you set up your tent, always, always look up to make sure the trees above you are sturdy and healthy. Trail Recipe Here's a recipe for apple granola that will give you a hearty and delicious warm meal on the trail. 1/2 cup rolled oats 1/2 cup chopped dried apples 2 tablespoons raisins A little cinnamon 2/3 cup apple juice Milk or yogurt At home, combine all the dry ingredients in a seal-sealing plastic bag. Pack the bag, the apple juice (those little juice boxes will work just fine), and the milk or yogurt. On the trail, combing the dry cereal mix and the juice in a saucepan and bring to a boil on your fire. Lower to a simmer for one minute, stirring well. Serve immediately with the milk or yogurt. * * * * * * Watch Those Feet! When walking in the woods, you need to train yourself to regularly scan the ground ahead of you. This does not mean to hike with your head down, which is a bad hiking posture and physically tiring. You simply need to be careful and watch where you are going in order to avoid stepping on sharp rocks, small stumps, snakes, or other hazards. Be especially careful when you are looking at scenic vistas and other natural wonders that may absorb your attention. If you are very unfamiliar with the area, but there are plenty of beautiful views to claim your attention, simply hike more slowly in order to maintain safety. Pace Yourself You can save energy and enjoy your hike more by establishing a comfortable walking pace at the onset of your hike. There's no great skill to it; simply begin walking at a pace that is relaxed and comfortable, making proper adjustments for difficult terrain and steep downhill or uphill grades. Your individual pace will have to be adjusted if you are hiking with a group so that everyone will enjoy a relaxed pace. Your pace should also take into consideration the length of your hike. Hiking all day will be much harder if you originally set out with a fast hike, wearing yourself out before the day is half done. Part of setting a good pace when hiking involves knowing when to stop and take a breather. Breaks can range in length from a few minutes to the better part of an hour and serve as vital rejuvenation periods. If you are leading a hike for a group of people, be sure to ask occasionally if anyone wants to take a break. This is especially important if your group has a wide variety of age ranges or fitness levels. If you are taking a longer hike, such as a day hike, then your breaks can also include snacks or your midday meal. Don't rush off just as your food is in your stomach. Take some time to let that food begin to digest before you resume your hike. Stick To The Trail Many times, trails on steep hills have switchbacks that are fairly close together, where you can sometimes even see the other part of the trail above or below you. Thoughtless hikers often try to avoid the switchbacks and walk straight up the hill between the two parts of the trail, thinking it saves them time and distance. This practice often creates "new" trails that encourage other hikers to do the same thing. But what it also does is erode plant life and make the trail less scenic for everyone, not to mention creating potentially hazardous washes where rain can erode even more of the dirt and damage the original trail. Stick to the trail. The people in charge of creating these trails know what they are doing. Those trails are planned around the environment for a reason. Drink Plenty Of Water For Warmth Dehydration can occur just as readily during winter outdoor activities as in the summer. One reason is that the body loses more water vapor breathing in the cold dry air. The effects of dehydration will make you colder, will slow digestion (making less nutrients available for energy production), and can eventually lead to hypothermia. While participating outdoors in winter, remember to drink plenty of water and you will stay warmer and get more enjoyment from the outdoors in winter. Avoid Alcohol While Outdoors In Winter Alcohol can be especially dangerous in cold weather. While a few hot ciders and rum may make you feel warmer, alcohol actually lowers your body temperature and can be a catalyst for hypothermia. Remember to use common sense and good judgment when mixing alcohol with winter outdoor activities and know your limitations. When Is Ice Safe To Walk On? A question relevant for ice fishermen, hockey players, and skaters: How thick does that ice need to be to travel on? For walking on ice, one can apply the old boy scout jingle: 1 inch - stay off; 2 inch - one may; 3 inch - small group; 4 inch - okay. Three inches of ice is plenty for one or two people - provided the ice is three inches thick everywhere! For the backcountry hiker who must cross that river with one inch of ice covering it - you'd better be careful. If crossing is an absolute must, get down flat on your belly and crawl across the ice. The more distributed your body weight, the less chance you have of breaking through. One final note: Remember that ice on lakes and ice on rivers is completely different. River ice has many more variations in thickness due to currents. Winter Temperature For Your Food And Drink When outdoors in the winter, it's important to eat and drink items that aren't too hot or cold. The reason is simple: If you drink a cup of coffee that is significantly hotter than your body temperature, your body's response will be to sweat to maintain its temperature. When you do cool down, the extra perspiration generated from sweating will absorb body heat and make you colder. The inverse is true for a cold beverage. A cold beverage will slightly reduce the body's internal temperature, making you feel colder and cause your body to work harder to maintain its current temperature. Going Off The Trail Only experienced hikers should hike off-trail. You need experience in reading a topographical map, taking your bearings with a compass, and breaking through underbrush without harming the environment. If you feel you are experienced enough to go off-trail, these are the things you will need for a short day hike: a map; a good compass that allows you to chart distance as well as see which direction you are going; good weather-proofed hiking shoes; and the appropriate clothing for the weather. Also, even if you are going off-trail just for a day hike, you still need a daypack with some essentials in it, in case you're not as experienced as you thought. Day Hikes If you are very familiar with the area you are hiking for the day, and you are going to be on well-marked trails, then you only need a good pair of hiking shoes and some comfortable clothing. However, if you are going off-trail or hiking on unfamiliar trails, you should wear a daypack --some sort of small, sturdy backpack. In this, pack a small amount of food, such as three or four granola bars, and a bottle of water. Depending on the weather, you could also take a sweater, jacket, or light blanket. In colder weather, add matches and firestarter to your list. You can't plan for everything, but you should plan as though you might get lost and have to spend a couple of days outdoors. Think of the very basics you would need to survive. Containers For Backpacking Many camping/hiking stores sell some pretty fancy containers for taking in your backpack, for holding food as well as for other items. Do yourself a favor and save your money by packing most of your dry goods in Ziploc bags. Remember that you are going to be carrying everything on your back, so the weight of the container is very important. You can purchase small, lightweight plastic bottles for things like lotion or soap, but cereal, dry soup mix, coffee, etc., will be securely fastened and not weigh much in baggies. And, as sturdy as most baggies are, you can re-use them! Group Walks Hiking with other people requires making certain agreements before starting out. For example, you must decide whether the group will stay together or whether people will proceed at their own pace. A lot of this will depend on the nature of the area, such as if it is especially rugged and remote, and the nature of the participants, whether they are young, old, or have handicaps to take into consideration. Walking in groups is safer. You might also want to consider joining a walking association. Weather Check! Don't take off on any hiking or camping trip without first checking out the weather forecast for the area in which you plan to travel. Weather conditions will determine what kind of clothing will be most appropriate for the hike. Check an extended forecast in a newspaper or on the television four or five days before the trip. Then check the forecast again right before you leave and note whether the predictions made in the extended forecast are holding true. Other weather forecast sources are the radio, Internet and meteorological offices. Emergency Preparedness It is always a good idea to carry some kind of emergency signaling device with you in case you fall and hurt yourself, get bit by a poisonous snake, or experience some other kind of unexpected mishap. Such devices can be as simple as a shrill whistle, a small mirror to reflect light or a piece of brightly colored cloth. A heliograph is another reflective surface that can be used to flash sunlight and attract attention. A more sophisticated item is a small battery-operated strobe light that can be seen from as far as two miles. All of these items are easy to carry and make it easier for rescuers to find you. Dress For The Weather If hot temperatures are predicted for your hike, you will probably want to wear shorts or baggy trousers and other loose-fitting clothing. If rain is predicted, you will want to bring the appropriate rain gear. If heavy rain or thunderstorms are predicted, you might consider re-scheduling the hike. Depending on how long your hike will be, remember that you will want to change any wet clothing at some point, so plan for spare clothing, especially socks, since you do not want to sit in your tent in wet clothing. What To Wear Going on a hike does not require spending lots of money on clothes, but you do want to make sure that you have clothes that are comfortable to walk in and allow freedom of movement. Baggy trousers, such as military-style fatigues, are typically loose-fitting and have large, convenient pockets on the sides. Jungle fatigues are especially suited for trips in wet and humid conditions, since they will dry much more quickly if they become wet, unlike denim-style fabrics. If you can't bring yourself to wear anything officially sanctioned by the government, you can find similar gear of a commercial nature in retail stores. Hey, Where Ya Going? Never take off into the woods without first telling someone -- other camping companions or a park ranger -- where you are going, how long you plan to be away, and how many people are in the hiking party. Stick to your itinerary and don't make any last minute changes unless it is absolutely necessary, such as in the case of an emergency. Cover Your Head One of the most essential clothing items for cold weather is a good hat, since you lose almost half of your body heat through your head. Simply putting on a head cover when you start to feel chilly can make you instantly feel warmer. Almost any kind of head cover will do. Baseball caps are nice because the visor helps shade your eyes. Perhaps the best head covers for cold weather are knit caps (also known as sock caps), caps with ear flaps, and those made of fake fur. DON'T buy hiking boots without trying them on in a store. Try them on with proper hiking socks. I've found that my proper fit size will vary 1/2 to 1 whole size depending on the cut of the boot. With the boot laced full-up: 1) Find an incline of at least 45° (most good hiking boot stores will have something). Stand and tromp downhill for several minutes like you were walking downhill on a steep trail. If there is any discomfort particularly in the toes, reject the boots. 2) Walk in the boots for several minutes around the store for general comfort. Don't rush. Some adjustment will take place with time as the boot breaks in to the foot, but major spots might never. 3) BANG the toe of each boot as HARD as you can into the floor several times. If you feel the blow in any toe(s) reject the boots. Advise is freely given, sore toes and blisters shouldn't be. Pete Townsend