What are the 2 tips for hiking?

Tip #1 – Get the gear. Reduce the risk of injury by having good gear and being properly prepared for the hike. ... Tip #2 – Map it out. ... Tip #3 – Hydrate. ... Tip #4 – Extra layers. ... Tip #5 – The buddy system. ... Tip #6 – Don't light fires on any mountain. ... Tip #7 – Never underestimate.

hi-tec.co.za - 7 Hiking Safety Tips - Hi-Tec

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Thousands of people traverse the Western Cape’s mountains daily and the vast majority make it home safely. Unfortunately, there are a few incidents that keep our mountain rescuers busy, but while there are always risks in every endeavour, some forethought and planning will help to keep you safe.

When we talk about mountain safety, we generally refer to four risks:

Injury that would require the need for assistance to complete the journey Losing the trail, becoming disorientated, or going the wrong way, which would require assistance to complete the journey Being vulnerable to robbery Fire that would cause damage to the mountain

Tip #1 – Get the gear

Reduce the risk of injury by having good gear and being properly prepared for the hike. Invest in a good pair of hiking boots, for example, helps to protect from simple injuries like twisting an ankle on wet rocks.

The Altitude VI is exclusively available at Cape Union Mart

Tip #2 – Map it out

Sometimes hikers will venture into areas without knowing the terrain and end up getting lost. Having a map of the area and familiarising yourself with the terrain should be a basic requirement – in this time of the convenience of GPS, for hikers it’s very useful to know how to read a map.

Tip #3 – Hydrate

Dehydration can contribute to disorientation, so ensure that you take more than enough water, and hypothermia is also a surprising risk for walkers.

Tip #4 – Extra layers

Remember whatever the temperature it is in urban areas, it can be a good couple of degrees less on the mountain, so dress accordingly.

Tip #5 – The buddy system

Minimize nasty encounters on the mountain by walking in a larger group (4+ people) or on a popular route so that you don’t get isolated or targeted.

Tip #6 – Don’t light fires on any mountain

This one speaks for itself.

Tip #7 – Never underestimate

Mountain rescue get called out every year for all sorts of reasons. Be properly geared up and know where you are going and what to expect on the trail. How safe is the trail and what precautions can you take to reduce the risk factor when on a hike? Always ensure that you have a well-equipped first aid kit and do not underestimate the mountain. Mountain safety in all forms should always be taken seriously every time you decide to go out hiking or exploring the great outdoors. Tim Lundy needs no introduction. He has been hiking the mountains of Cape Town for 38 years. He is an accomplished author, mountain-guide and member of Cape Town’s Search & Rescue. You can also catch him on Cape Talk, presented with Lester Kiewiet every Thursday 8:30pm to 9pm.

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What should I eat after hiking?

What to Eat and Drink After a Hike: An 8-ounce smoothie made from low-fat milk and fruit. String cheese with whole grain pretzels or crackers. Coconut water (with no added sugar) Turkey on a whole grain wrap with veggies. Yogurt with berries.

sdparks.org - What To Eat and Drink Before and After a Hike

Give your body what it needs when you plan on hitting the trails in our parks and preserves. Here are some tips on what to eat and drink, both before a hike and after you're done.

What to Eat and Drink Before a Hike:

Pre-hydrate by drinking at least 4 cups of water. Don’t start a hike on an empty stomach! Eat a combination of complex carbohydrates and lean protein, 1-3 hours before a hike, for example:

A peanut butter and banana sandwich on whole wheat bread

Greek yogurt with berries

Oatmeal with low fat milk and fruit

Apple and peanut butter

A handful of nuts and raisins (2 parts raisins, 1 part nuts)

What to Eat and Drink After a Hike:

Rehydrate with water. Eat a combination of complex carbohydrates and lean protein within 20 minutes of a hike to replenish lost nutrients, for example:

An 8-ounce smoothie made from low-fat milk and fruit

String cheese with whole grain pretzels or crackers

Coconut water (with no added sugar)

Turkey on a whole grain wrap with veggies

Yogurt with berries

For more information, visit webmd.com and eatright.org.

This information is brought to you through a partnership between the County of San Diego Department of Parks and Recreation and the Health and Human Services Agency.

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