Andy’s Nationally Published Articles :: Hiking Season
"Not all those who wander are lost." - J.R.R. Tolkien
The cooler temperatures of fall and early winter bring peak season for hiking and backpacking in Arkansas. In Arkansas we are truly blessed with numerous trails and parks. However, as you may have read in my last column, failing to properly prepare for outdoor activities can turn even an hour long outing into a torturous experience. However, extended hikes raise the stakes. When you are hours or even days away from civilization the smallest oversight can fester into dangerous problems.
Last year on a beautiful early fall morning, Jim, a friend best known for spur of the moment adventures, received an unexpected call. The caller announced he was forced to cancel their appointment that day due to a scheduling mistake. Jim, who had marked out the whole day for this appointment, now had the entire day off. Without hesitation Jim started calling all his friends. Although none could get away from work, Jim, undeterred, quickly threw together enough gear and supplies for a four hour hike and was on the road.
The trail was heavenly. Jim headed south and after three hours of hiking his stride was still energetic and strong. He felt wonderful as the sun was out and shining warmly on his face. But just as he thought “nothing could be better than this,” he heard a sound overhead. As he looked up his stomach lurched into what felt like four complete back handsprings. Above was a flock of geese barking their way south on their annual migration. From their direction, Jim quickly realized he missed his turn around and was still going south. Jim was at least three hours of course. As the shock of his navigational error subsided, he realized that if he hurried he could get back to the car before dark. The bad news was he was out of water, it was getting cold and he did not bring a jacket. During the last hour of his hike his “nothing could be better than this” thoughts were replaced by “I wonder if I am going to make it back to the car.” In place of the sun shining warmly on his face, his body shivered against a cold head wind. Instead of an energetic stride, Jim’s heavy legs were often jolted by muscle cramps.
Although Jim’s primary mistake was navigational, he could have avoided much of the suffering with better preparation. In preparing for fall or winter hiking there are three critical elements; water, food and contingency clothing.
Water
During cold weather hiking you will naturally feel less thirsty than during warmer weather. However, this does not mean you need less water. Research has indicated that your body’s thirst response is not accurate, especially during cooler temperatures. By the time you are thirsty you are already dehydrated. Being as little as one percent dehydrated causes a ten percent reduction in mental and physical energy. Become two percent dehydrated and you are impaired by twenty five percent. At this level, you feel like someone pulled the plug on your energy and you may even start to experience muscle cramping. Also, your ability to concentrate deteriorates as well as your ability to add and subtract. To ensure proper hydration during light to moderate intensity hiking plan to bring and drink between 16 to 20 ounces of water per hour. Aggressively paced hiking requires up to 32 ounces per hour.
Food
Cross country hiking burns a lot of calories. A 125lb person will burn around 350 calories per hour, where a 175 pounder will burn closer to 500. If you do not eat while hiking you will, at some point, bonk. Bonking, the not so scientific term for running out of fuel, has symptoms similar to dehydration. Bonking dramatically reduces mental concentration and physical energy, increases risk of muscle cramping and, most importantly, evaporates any possibility of fun. Although your body has energy stored in your muscles and liver, you need to bring food to supplement, especially if your hike is over 90 minutes (planned or unplanned). Energy bars that consist mainly of carbohydrates are great choices due to that they are easy to pack and fairly tasty. To beat the bonk bring enough food to match the amount of calories you burn minus the first hour. For example, Jim at 175 pounds will burn 2000 calories on a four hour hike. This number minus the 500 calories for the first hour leaves Jim needing to pack 1500 calories.
If you are one of the poor souls attempting a low carb diet realize that you are at significantly higher risk for bonking. For you low carbers, remember this; carbohydrates equal energy and fun, where low carb equals pain and bonking.
Contingency Clothing
On the trail it is far better to be too warm than too cold. Being too warm is uncomfortable, but being too cold is downright painful and can even be dangerous. Jim, without a jacket, was unprepared for a drop in temperature. A great way to avoid the bite of cold weather is to pack contingency clothing. Jim’s solution could have been as simple as packing a lightweight jacket. With the advent of new fabrics, today’s jackets, or sometimes called “shells”, are incredibly lightweight, breathable, packable and warm. Most can be folded down into the size of a softball and attached to a backpack or simply tied around your waist. A good shell is worth its weight in gold.
Most are familiar with Murphy’s law; what can go wrong will. Andy’s law states that whatever you think you need to pack for a hike, double it. By taking the time to pack more water, food and contingency clothing you will position yourself for the best possible time on the trail. Until next time- GET OUT and have fun.
Andy Core is one of only nine professional speakers in Arkansas to achieve professional membership in the National Speakers Association. Andy helps busy people beat stress and live life with maximum energy and health. To have Andy speak to your group call (479) 582-2639 or go to www.andycore.com.
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