Start small, prepare for the worst... and take water

ANYONE can enjoy the great outdoors, but whether you’re simply going for a gentle walk or tackling something a bit more adventurous, it pays to do a little preparation and planning. Here, JOHN GRAHAM, founder of hiking, camping and climbing specialists Go Outdoors (GoOutdoors.co.uk), gives his advice on how to make sure your trip doesn’t end in disaster.

Start small. Hiking is tiring, especially with a backpack. Begin with a few miles and gradually build up to longer days out.

Do your research. Popular areas have guidebooks with descriptions, maps and advice. Routes are graded to give an idea of difficulty.

Overestimate how long you’ll take. On a flat coastal path, walking will be about 3mph. On a hard route uphill, it’ll be 1mph.

Walking boots, a jacket which is waterproof, windproof and breathable, and a small (25-litre) backpack are all essential.

Never wear cotton, which absorbs sweat and stays wet. Garments next to the skin need to be polyester, polypropylene or Coolmax nylon. Never, ever wear cotton socks. They cause feet to sweat and rub, causing blisters.

Take water: one litre for a short walk, two litres for a mountain climb.

Always take a map and a compass, even on short strolls. Don’t rely on a satnav having a signal – or battery life. Ordnance Survey maps are the best. The 1:25,000 scale is best for detail, and get a waterproof cover for the map in case it rains.

Pack high-energy food. A chocolate bar and some nuts and raisins are a good idea. On a longer walk, take cooked ham or chicken legs too, as your body needs protein as well as carbohydrates.

Prepare for the worst. Pack a first-aid kit, a charged mobile phone, a whistle to attract attention, a survival bag or storm shelter, and a head-torch so you can see if the light fades but still use your hands.

Tell someone where you’re going and when you expect to be back – or leave a note on your car windscreen.

For mountain walking, you need a good thermal top – a base layer – on your upper body and a thin fleece pullover. Make sure you have layers – for every 1,000ft ascent, the temperature drops by three degrees, or by ten degrees if it’s windy.

Crampons and a walking axe on mountain trails are essential in winter as a fall can mean a slide at up to 60mph.