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Hiking 101

HIKING 101

Dennis Lopez

UP Mountaineers

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Outline Introduction

Enjoying the Great Outdoors

Understanding Risks

Protecting the Environment

Hiking 101 Where to start?

What you need?

What to do?

Common hiking problems

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Enjoying the Great Outdoors Mountains, hills, forests,

deserts (trekking, camping, wildlife viewing, plant study)

Lakes, rivers (fishing, kayaking, whitewater rafting)

Seas, oceans (Surfing, scuba diving, skin diving, bumming, etc.)

Other places of interest: Historical and cultural areas

Photos: UP Mountaineers Library

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Hiking is Pleasurable but Dangerous Exposed to elements

Usually isolated and away from outside assistance.

Requires focus and specific sets of skills

Weigh the risks against rewards

Careful planning and execution

You are never the master of the environment

Sawtooth Ridge, Mt. Guiting-Guiting

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Photos: UP Mountaineers Library

Your Presence in Nature

- Irresponsible disposal (or non-disposal) of waste

- The urge to take home souvenirs (stones, sand, artifacts)

- Unsustainable number of visitors

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Mt. Sicapoo, 2013

Mt. Pico de Loro, 2009

Mt. San Cristobal, 2013

Mt. Halcon, 2013

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2009 2011

2013 2010

Mt. Pulag: Unregulated visitor volume is straining the carrying capacity at the campsites and the summit

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1983

2011

2010

2013

Mt. Pulag: Unregulated visitor volume is straining the carrying capacity at the campsites and the summit

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Leave No Trace Principles

Plan Ahead and Prepare

Travel and Camp on Durable Surfaces

Dispose of Waste Properly

Leave What You Find

Minimize Campfire Impacts

Respect Wildlife

Be Considerate of Other Visitors

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Take nothing but pictures Leave nothing but footprints

Kill nothing but time

You dont want a bad guest staying in your house.

Dont be one in Mother Natures.

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The best way to master LNT in the mountains

is to live by it in your daily life.

low impact lifestyle = low impact mountaineering

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Where to Start?

Taking your first step towards a life outdoors.

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What adventure do you want?

Occasional short hikes

Day trips or a few camping trips

Exploration and expeditions

Technical or big mountain climbing

What you choose to do will determine what you need to do.

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Where to Start Join an Established Group

Tagging along with experienced hikers on your first few hikes

Help you to learn skills

Have someone to train with

Make sure that the organization (and its members) is legitimate and reputable.

DIY

Learn from available resources and start from scratch

More time consuming and sometimes riskier. But the experience is priceless.

UP Mountaineers tambayan

Trail to Mt. Ugu, Benguet (photo: Nards Coll)

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Physical and Mental Conditioning

Hiking / Climbing Requires sustained physical exertion for an extended period of time.

Build cardio-vascular and muscle endurance (run/swim/bike, weight training)

Eat and sleep well before any trip

The best training for mountaineering is mountaineering.

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Physical and Mental Conditioning Its not always sunshine and dry

weather in the mountains. Most likely, you will be cold, wet and miserable.

Expect the worst and hope for the best.

Climbing requires focus, lest you get lost or fall.

Bring a lot of patience and good humor.

Keep the spirits of your teammates up if you can.

All the hard work will be rewarded in the

end

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Planning Your Trip Study your destination

Set your objectives

Set a pre-climb meeting to discuss: Itinerary

Route

Logistics

Budget

Grouping

Meals and equipment

Contingencies

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Gear and Packing

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What Gear to Bring

Familiarity with the equipment used in hiking is a requirement for any serious outdoorsman.

Bringing the right equipment will spell the difference between a good nights rest or a miserable, sometimes, disastrous night in the wild.

The first step in bringing the proper equipment is good planning (i.e. pre-climb meeting).

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The Climbing Checklist Hiking gear can be categorized into:

Personal Gear

Clothing

Emergency Kits

Survival Kit

Food/Provisions

Sleeping Gear

Camping Equipment

Other Group Equipment

Optional Items

Have a gear checklist to avoid leaving out anything important

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ESSENTIAL PERSONAL GEAR BACKPACK

Large enough to contain all the gear and provisions you need

Backpacks come in several designs and sizes. Make sure your backpack is sturdy enough to endure for rough handling and carrying heavy loads.

FOOTWEAR

A good pair of boots has:

Ankle support

Cleated for traction

Sturdy enough to withstand heavy use and exposure to the elements.

Moving around camp is easier on flip-flops or sandals.

Sandals should be made of durable materials that are quick-drying and non-chafing.

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ESSENTIAL PERSONAL GEAR Clothing and Rainwear

Keep your change of clothes dry by storing them in waterproof bags.

Do not over-pack on clothes

Layering is the key

Personal Lighting

Headlamps free your hands for other functions, but flashlights are also okay.

LED bulbs consume less energy.

Always bring extra batteries (and bulbs), place it in waterproof containers.

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ESSENTIAL PERSONAL GEAR Folding knife or multi-tool

Multi-function gadgets that can help around in the camp kitchen, as well as field repairs.

Make sure to clean the blades properly before folding to avoid corrosion.

Fire Starters

The easiest way to make fire is with matches or a lighter.

Bring at least 3 lighters or matches and put it in waterproof packaging. Place in different locations inside the pack.

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ESSENTIAL PERSONAL GEAR Water Containers

Comes in many forms and sizes. Choose one that is sturdy and lightweight.

Avoid bringing one big container with all your water, as it is difficult to pack.

Mess Kit

A re-sealable container plus a lightweight spoon and fork set is better than bringing paper plates and disposable utensils.

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ESSENTIAL PERSONAL GEAR Personal Identification

May come in the form of company/school ID or dog tags.

Should contain basic information as well as medical conditions.

Whistle

Mobile Phone

Cash Avoid bringing more money than you

need as it will attract unwanted attention.

Pen and Paper Documenting the events of your

climb is necessary for future review or evaluation.

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ESSENTIAL PERSONAL GEAR Waterproof Bags

Lightweight polyester bags with waterproof coating will keep your belongings dry.

You may also use large zip-lock bags or durable plastic bags sealed with rubber bands.

Extra plastic bags

For storing wet clothes and trash.

Canvass Bag

To carry miscellaneous items, groceries, or pasalubong

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TOILETRY Bring only a suitable amount

you need based on the number of days of the trip: Toilet Paper (a must!)

Toothbrush and tooth paste

Sunblock

Soap (preferably biodegradable)

Other personal hygienic needs

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EMERGENCY KITS

FIRST AID KIT REPAIR KIT

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SURVIVAL KIT It should contain (but not limited to):

waterproof matches

medicine

compass

pocket knife

whistle

surgical rubber tube

signal mirror.

Put in a compact and waterproof container which can be carried during short hikes even without a backpack.

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OTHER PERSONAL GEAR Trekking Poles

Provides stability while walking.

Distributes weight to the upper body, thus reduces strain on your foot.

Camera Preserve your memories of your trip

on film (or memory card).

Useful for documentation

Bring extra batteries, especially in cold places.

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SLEEPING GEAR Sleeping Pad

Insulates and cushions your back from the cold, hard ground, so you can get a good nights sleep.

Could be a high-end inflatable pad or the cheaper local version made from soft rubber (earth pad)

Sleeping Bag

Insulation for cold-weather sleep.

Check the rating if it meets the lowest temperature in your intended destination

Can be made from synthetic materials, or the traditional goose down.

For warmer climates, a malong will do.

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CAMP EQUIPMENT Tent

Shelter against the elements.

The number of tents should be enough to contain all the members of the team

Ground Sheet

A sheet of plastic or water-resistant woven material usually the size of the tent, or larger.

Multiple uses: protective layer between the ground and the tent; temporary shelter; socials area.

Bring tying strings/guylines.

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CAMP EQUIPMENT Stove

Portable stoves using liquid or gas cartridge fuels for camp cooking.

Each group should have at least two to lessen the time in meal preparation.

Cook Set

Composed of stackable pots of varying sizes.

Should be big enough to feed the entire group in one cooking.

It is essential to clean it after each use.

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NAVIGATIONAL EQUIPMENT Map and Compass

Land navigation will be necessary for unfamiliar destinations with unmarked trails.

Carry a map of the area that you wish to explore.

Maps should always be kept waterproof.

GPS Devices

Using satellite data is valuable to determine your exact location and to track your movement.

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GROUP EQUIPMENT Bolo

Used primarily for trail-blazing.

Check for sharpness before packing for a climb.

Pack inside the bag to avoid unwanted attention.

Bring a small sharpening stone.

Hand Trowel

A small, lightweight trowel will be enough to dig a cathole.

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GROUP EQUIPMENT Rope

The type of rope to be brought is dependent on the nature of the trip and the destination.

Pack the rope inside a waterproof bag, and keep it inside your bag when not in use.

Mountaineering Equipment

Various hardware that aid vertical and roped climbing

The decision to bring these gears also depends on the nature of the activity. Hiking trips do not normally need these equipment.

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OTHER GROUP EQUIPMENT Extra Tarp (with guylines)

Camp lamp

Two-way radio

Water filter pumps

Music player with speakers (not accepted by everyone)

Advanced first-aid devices (stretchers, splints, etc.)

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MISCELLANEOUS ITEMS Bringing these items means you will carry extra load for the

extra convenience in the campsite.

Its up to the climbers needs if he/she is willing to make sacrifices (i.e. carry a heavier load).

Optional Items to bring: Rubber Bands / Garters

Camera tripod

Umbrella

Stool

Hammock

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CLOTHING

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CLOTHING The type and amount of clothing to bring on a

trek depends on the trek duration and conditions.

Outdoor clothing should be able to provide protection against the elements.

Number of Days + 1 Rule: follow this rule to avoid excessive clothes. Bundle clothes to be used per day on separate waterproof bags. (this rule changes for multi-day trips)

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CLOTHING Layering

Wear several thin layers of clothing to help regulate the heat around your body that is better than wearing one thick layer.

Works by heating the dead air spaces around your body, thus creating better insulation.

In extremely wet conditions, its warmer to wear layers of wet clothes than frequently change into one dry clothing.

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QUIZ: IS YOUR PACK NOW COMPLETE?

Double-check what is missing

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THE CLIMBING CHECKLIST Final Reminders

Remember: what works for you might not work for others. You can make your own version of checklist in due time.

Weigh your pack loaded with water before leaving your home so you have an idea how heavy your load will be.

To save weight, the things you bring should have multiple uses (e.g. malong, ground sheet, bandana, etc.)

You packed smartly if: you were able to use everything you brought (except, hopefully, the

first aid kit),

you didnt have to borrow gear from someone else, which you forgot at home.

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HOW TO PACK YOUR BAG

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THE BACKPACK How comfortable you are while

hiking literally rests on your shoulders.

A good backpack may be expensive; but it has been designed with the aim of distributing the weight evenly while providing stability while you walk.

As such, it would be wise to invest time and money to research a good backpack.

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FITTING A BACKPACK When it comes to fit, the right backpack

is one that offers: A size appropriate for your torso length (not

your overall height).

A comfortably snug grip on your hips.

Measure your torso length before you begin shopping.

Check the specs of a pack that interests you. See if it available in multiple sizes or if a single size with an adjustable suspension.

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PACKING 101 ABCs OF PACKING Accessibility

Immediate need items (trail food, jacket, first aid kit, wallet, etc) should be placed on top of the pack, preferably at the top load.

Balance Light items should be packed at the bottom

and away from the frame while heavy items should be placed close to the back.

Compressibility Release excess air from waterproof bags before

putting inside the pack.

Use compression straps to reduce empty spaces inside the pack.

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PACKING 101 ABCs OF PACKING Water Proofing

Wrap all equipment which may be affected or damaged by water in sealed and durable plastic bags.

Use a large plastic bag as the inner lining for the backpack to provide additional protection.

Watch out for those pointed gears while packing!

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CARRYING A BACKPACK You might strain your back if not done

properly.

Lift with your legs

Use a waist-level platform where you can place your pack and carry it without bending over.

Use your lap as platform

Adjust the load lifters (A) and sternum strap (B) to customize the fit to your body.

Tighten the hip belt (C) so that it fits your hips snuggly. This helps transfer the weight to your lower body.

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QUIZ: How much weight in your pack is safe to carry?

As a general rule, the weight of your loaded pack shouldn't exceed 25% to 30%

of your ideal body weight. Some experienced backpackers may be able to

carry more, while novices should generally start with less.

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FOOD

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FOOD PROVISIONS making sure you dont go hungry.

Nutrition Basic food groups

Hydration

Bringing enough food / Meal assignments Trail food

Major meals

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FOOD PROVISIONS On the Trail Trail Food

Should be energy-rich to replenish what you have spent during the hike. (Bring enough to be shared, but not too much that it is wasted.)

It weighs lighter if it is placed in a re-sealable plastic bag than in a hard plastic case.

Packed Lunch A climber can save time by avoiding

cooking food at the early stages of hiking.

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FOOD PROVISIONS in Camp The group should agree on what type of food

to bring. You should consider dietary restrictions of some group members.

Use re-sealable plastic bags and containers to minimize trash.

Label your plastic containers

Remove paper labels from cans and use a marker to write down the contents.

Rice and Eggs: The rice placed inside a plastic container cushions the eggs in your pack.

Wrap the eggs individually in a plastic bag before putting it inside the container so if the eggs crack, it will not spill.

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FOOD PRESERVATION There is no better reward after a long and

exhausted day of trekking than the satisfaction of a delicious, well-prepared meal.

Food preservation and preparation are crucial in camping.

Methods:

Pre-cooking

Drying / Dehydration

Pickling (soaking in vinegar)

Smoking

Salting

Chemical preservatives

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CAMP COOKING Other Considerations

Cooksets:

Should be big enough to cook the food of the group.

Made from aluminum, stainless steel or titanium. Some cooksets already have non-stick surface for easier cooking and cleaning.

Fuel for the stove

Make sure you bring the right fuel at the right quantity.

Cooking Oil

Used cooking oil will be brought down by using a PET bottle.

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ON THE TRAIL

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BEFORE HEADING OUT Let someone responsible know where

youre going, when youre expected back, and persons to contact in case of delay in return.

Leave a copy of a map, with your intended route highlighted and itinerary details, with a family member or your contact person.

If you change your plans before you start a trip, call and update someone, even if you simply leave a message through text or voicemail.

Make sure you are fit and healthy.

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Trail Movement Pacing

Start slow

Maintain a pace everyone can follow

Put the slower hikers in front and follow their pace

Rest stops

Give the body time to recover from the shock of initial physical exertion

Time to re-fuel / re-hydrate

Photo-ops

Do not take too long to avoid cooling down

Team compression

Evenly space the team

Wait for those lagging behind

Adjust trekking order to maintain distances

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Trail Movement Follow ridge lines

Safer, relatively easier path on the mountain

Avoid gullies and natural water drains

River crossings

Avoid crossing if river is high after heavy rains

Unstrap hip belt / sternum strap before crossing

More secure if crossed in groups

Use ropes if available

Maintain balance

Avoid stepping on loose rocks

Take advantage of secure hand holds

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TRAIL SIGNS AND SIGNALS Use materials found in nature, just make sure its visible to the intended reader:

Directional

2 stones stacked

Twigs arranged like an arrow

Grass or leaves

Warning

3 stones stacked

Long branch barring the way to the wrong path

Calling for help

Stones forming a pattern that can be seen by aircraft

Smoke signals (last resort)

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TRAIL SIGNS AND SIGNALS Signals (whistle/flashlight)

To start trek (2 short whistle blasts)

To stop (1 long whistle blast)

In case of emergency

Calling for help (6 whistle blasts per minute)

Response (3 whistle blasts per minute)

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TRAIL ETHICS Be in your best behavior:

Following LNT principles

Respecting the locals / other hikers

Keeping an eye on your teammates

Minimizing noise / unruly behavior on the train and in the campsite.

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QUIZ What do you do when you get lost?

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When Lost

STOP! Stop moving. Regain your bearings.

Keep calm. Think. Recall your movement.

Where did you last see a familiar landmark?

Observe. What landmarks can you see around you? Where is the most prominent trail?

Plan your next move. Should you back-track or follow an established path? Can you call for help?

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STAY HEALTHY ON THE TRAIL

The elevation and climate of some mountains could pose some health

risks.

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Possible health risks

Hypothermia (acute drop in body temperature)

Make sure you are sufficiently warm and dry the whole trip by bringing sleeping bag, jackets.

Layer your clothing to add insulation

Ask for help if you or your buddy shows signs of sluggishness, shivering, slurred speech, or incomprehension.

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Possible health risks Heat exhaustion / Heat stroke Loss of water and electrolytes from prolonged

exposure to the sun could lead to dizziness, cramping, and overall weakness.

In extreme cases, it could lead to serious trauma. Stop in a shaded area, hydrate, rest, and wait the

heat out. Hike earlier in the morning or later in the afternoon.

Immediately apply first aid to a person showing signs of heat stroke.

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Possible health risks

Dehydration (physical exertion, dry and cold conditions, can make you lose water more quickly)

Hydrate before the trip (doing it during the climb is already too late).

Drink regularly while hiking and at the campsite.

Bring a water bottle with you inside your tent when you sleep.

For severe dehydration, put oral rehydration salts to your water to replenish lost electrolytes.

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Possible health risks Altitude Sickness (atmosphere is thinner at high elevation, making your oxygen intake lower than normal)

Take it easy while hiking. Start slow until your heart and lungs get used to the thinner air.

Hydrate

Rest when you feel your heartbeat is higher than your usual rate. Then start again slowly.

Get plenty of rest at the campsite. Make sure you are warm and hydrated.

If you feel a headache coming, talk to your team leader or medic.

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Avoid other injuries

Base your pace on trail conditions.

Tread carefully, look out for sharp rocks, branches ahead. Check for deep crevasses.

Err on the side of safety.

The mountain is just there. If the conditions are unfavorable, do not proceed.

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QUIZ How do you $#!* in the woods?

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When Nature Calls

Check if there are established outhouses/toilets

Deposit solid human waste in catholes dug 6 to 8 inches deep at least 200 feet from water, camp, and trails.

Pack out toilet paper and hygiene products.

Pee away from the trail and any water source.

Do not forget your trowel!

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You are ready for your first hike.

But this is just the first step to becoming a seasoned outdoors-

person.

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Take it to the next level. Learn! 1. Equipment familiarization and

operation

2. Campsite selection and management

3. Knots and Ropework

4. Land Navigation and Orienteering

5. Cooking

6. Survival Skills (fire, shelter, and food)

7. Trail Blazing

8. Wilderness First Aid and Rescue

9. Technical Climbing

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Want to learn more?

info@upmountaineers.org

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