Early summer is the perfect time for outdoor hiking. But do you know what precautions to take when hiking in the summer?
1. Travel with companions so you can help and look out for each other. Pack light but be sure to bring some common medications.
2. Control your walking pace—generally slower at the start and end, and a bit faster in the middle. Begin slowly and then increase speed. Take a long rest around noon. Avoid resting directly under the scorching sun or in low, damp areas.
3. After hiking, soak your feet in warm water to relieve fatigue. If you get blisters, use a sterilized needle (wipe with alcohol or briefly pass through flame) to puncture and drain them, then apply red medicine to prevent infection. Never peel off the skin, as it can worsen pain and risk of infection.
4. When hiking uphill, lean your body slightly forward. For steep slopes, take a zigzag route. When descending, lean back slightly to relax your leg muscles and avoid soreness in the waist and legs.
5. Determine your daily hiking distance based on your physical condition. A general guideline is 4–5 km per hour. Take a 15-minute break in the shade or at a pavilion after each segment to recover energy.
6. Before setting out, understand the conditions of the area you’ll be traveling through, your own health status (e.g., those with lower limb vascular disease, skin ulcers, or flat feet should avoid hiking), and the current weather.
7. Four types of people should avoid mountain climbing: those with leg conditions such as arthritis, osteoarthritis, or osteoporosis; coronary heart disease patients, as strenuous climbing increases cardiovascular strain and may trigger angina or heart attacks; epilepsy sufferers, who risk life-threatening seizures; and vertigo sufferers, who are prone to falls.
8. Travel light with minimal luggage. Seniors should carry a walking stick—it saves energy and enhances safety.
9. On steep slopes, walk in a zigzag pattern to reduce the gradient. Don’t descend too quickly or run, as this puts excessive strain on knees and leg muscles, risking injury or muscle strain.
10. When resting, avoid sitting on damp ground or in windy spots. Loosen your collar if sweating, but don’t remove clothing or hats to prevent catching a cold.
11. When starting mountain climbing exercises, don’t immediately increase intensity. Progress gradually. Begin with light warm-ups, then slowly raise intensity while maintaining steady breathing to avoid sudden changes.
12. Keep climbing intensity moderate, maintaining a heart rate of 120–140 beats per minute. As an excellent aerobic activity, climbing is best done 2–4 times per week.
13. Place heavy, sturdy items at the bottom of your pack. Tighten the waist belt to distribute weight to your hips, and loosen shoulder straps so they sit at a 45–60 degree angle. This makes the load feel almost weightless. To put on a heavy backpack, place it at waist height, insert your shoulders into the straps, then lean forward and stand up using your legs.
14. While walking, hold the adjustment straps between the shoulder harness and backpack, leaning slightly forward. This shifts the load to your waist and hips, reducing back pressure. When crossing streams, loosen shoulder and chest straps so you can quickly detach the pack if needed.
15. Power walking means taking slightly longer strides than usual. This reduces overall step frequency and conserves energy. Walking relies on leg swings to move your body. Reducing unnecessary leg movement scientifically lowers energy expenditure.
16. On muddy paths in the rain, the biggest hassle is sticky mud on your shoes. Straw shoes are less prone to mud adhesion and offer better grip uphill. Buy larger ones to wear over your regular shoes. Without straw shoes, scrape off mud frequently and tighten laces—some mud pits can even pull shoes off. Use shoe spikes or a walking stick when climbing muddy slopes.
17. Uphill and downhill are the most common hiking movements. For slopes under 45 degrees, no tools are usually needed—just your legs. Keep your weight on the balls of your feet and lean slightly forward. For steeper slopes over 45 degrees, use handholds (like bushes or rocks) or trekking poles (walking sticks work too).
18. When descending, shift your weight to the front of your rear foot and lower your center of gravity—slightly bending your knees and leaning back, especially on steep slopes. Always take zigzag routes instead of going straight up or down; it’s a safer hiking technique.
19. Try to talk less or avoid singing loudly while climbing or walking on flat terrain—this also consumes energy.