Staying Healthy and Safe on the Trails
Any outdoor excursion requires preparation. Whether you’re headed out for a day at the beach, a short hike or a more extended stay in nature, staying safe and healthy takes planning. It’s essential to have the right gear and know how to use it. Do some research on the expected weather, and on the type of surfaces you will encounter. If some of the terrain is rough, do you have hiking boots with ample ankle support and sturdy soles? Do they fit well, and are they broken in?
Hikers should have a backpack containing these suggested items – enough for each member of your party (or have each person carry their own). Do you have a first aid kit in case someone is injured or develops blisters? Does anyone have allergies? If so, bring an antihistamine or an Epipen. Do you have a hat and enough clothing to keep you warm and dry in all the conditions that may arise? Also, bring enough water for all, plus some extra in case you get delayed and lightweight food. A fully equipped backpack should be no more than 25 per cent of a person’s body weight.
If you’re venturing into the backcountry, you should have both a good map AND a GPS, and ensure that your phone or GPS unit has a full charge. A compass is also a useful accessory if you know how to use it. And remember that many backcountry areas often don’t have cell coverage so a physical map could be vital. Keep in mind that a group moves as fast as its least capable member.
According to the CBC blog “Keeping Canada Safe”
(cbc.ca/keepingcanadasafe), it’s very important to make a plan and share it with someone who’s not going on the outing – including the intended route, and when you expect to return. “Allow more time than you think you’ll need,” states the blog. “For example, (trails.com) offers a method to calculate your time, and suggests you add [an additional] 30 minutes for every 1,000 feet (305 m) of elevation gain.”
Finally, bring those “just in case” items like a headlamp, waterproof matches, and a loud whistle for signalling. Carry a lightweight, reflective emergency blanket and some string or cord, so that you can make an emergency shelter if needed. Bear spray is a good idea, but be sure you know how to use it safely.