Plan ahead
Before you go, plan ahead. This goes whether you are hiking in a group, but especially if you are on your own. Preparation, self-reliance, and common sense are crucial, and it's okay to be overly cautious when planning your hikes. Plan on taking twice as long to hike uphill as it takes to hike downhill.
- Know what your destination will be.
- Share your planned route with at least one person not hiking with you.
- Don't overestimate your capabilities.
- Hike intelligently. Engaging in risky behavior endangers not only yourself but potentially your entire party.
Be a lightweight
The less you carry, the more enjoyable your hike will be, so travel as lightly as possible. The heaviest items in your pack should be your food and (plenty of) water. Hiking sticks can take some of the stress off your legs.
Wear well-fitting and broken-in lightweight hiking boots. Wear sunscreen, sunglasses, and a hat. Bring a map and compass or handheld GPS unit, signal mirror, small trash bag, moleskin, and water purification tablets (as a backup). Bring a small lightweight flashlight and a change of batteries and a bulb, even if you only intend on hiking during the day.
Poop happens
When nature calls, and there's no restroom nearby, here's the rule: Bury your waste under 4–6 inches of mineral soil. Use that small trash bag we mentioned above to carry your toilet paper out with you. Or, buy one of several EPA-approved, pack-out systems that are sanitary and easy to use, such as GO Anywhere, Biffy Bags, and ReStop.
Leave the area as you found it; trash your trash, including biodegradable items, such as fruit peels and apple cores.
Be kind to yourself
Do not exceed your normal level of physical activity or training. Limit your exertion and especially your exposure to the heat if you have asthma, heart problems, diabetes, knee, back or any other medical concern as trail conditions, such as altitude, the risk of dehydration, heat and strenuous activity may make these issues worse.
Take a break
A break of five to seven minutes every 30 to 60 minutes can remove about 20–30 percent of metabolic waste that would have built up in your legs while hiking, making them feel heavy and sluggish. Sit down and prop your legs up above the level of your heart and let gravity help drain that metabolic waste out of your legs.
Eat some food, drink some fluids, and take this break time to really enjoy and appreciate the view. These efficient breaks can really recharge your batteries. In the long run, these breaks will not slow you down.
No food, no fuel, no fun
Stay hydrated and eat often—twice more than you normally would. Eat before, during, and after your hike. Eat before you are hungry. Drink water before you are thirsty. No matter what the temperature, you need water and energy to keep going. Your best defense against illness and exhaustion is to eat a healthy breakfast, a snack every time you take a drink, and a rewarding full dinner at the end of the day. This is not a time to diet.
Hiking in Arizona takes a very large amount of energy (food). It may seem counterintuitive, but snacking on salty foods like nuts provides a good source of electrolytes to help your body. If you replace the water, but not the electrolytes that you have sweated out of your body, you can develop a serious and dangerous medical condition known as hyponatremia (water intoxication). If left untreated, it can lead to seizures and possibly death.
Adapted from the National Park Service.
