Be sure to attend the pre-trip meeting
The pre-trip meeting is an opportunity for the team to assign tasks and communicate before departure. During the meeting, the team leader will delegate responsibilities, explain the itinerary, potential challenges, physical demands, and more. Team members should also voice any personal concerns or difficulties to prepare in advance. Therefore, it is essential to attend the pre-trip meeting — not only to understand the situation but also to get to know your teammates and build team rapport.
Do plenty of physical training
Physical fitness is crucial to ensure you have the basic ability to save yourself or others in case of emergencies. It is recommended to engage in physical exercise before the trip, such as swimming or hitting the gym. Climbing stairs or riding a stationary bike are also good options. The best form of physical training, however, is hiking with a backpack.
How to conserve energy
Avoid staying up late before the hike — don’t lose sleep due to overexcitement. Avoid frequent stopping and starting. Assess your own stamina and don’t overpack your backpack. Go to bed early and ensure you get high-quality sleep.
Pack the essentials
Before setting off, make sure to prepare the following: familiarize yourself with the map and itinerary; pack enough food and supplies; remember everything you’ve brought; when packing your backpack, consider the order of use, secure the ends of ropes, maintain a balanced center of gravity, and ask someone with experience to help adjust the shoulder straps if needed.
Move steadily on slopes
When going uphill, avoid stopping to catch your breath after just a few steps. It’s better to maintain a steady, moderate pace without frequent breaks, as too many rest stops can drain more energy. In principle, don’t rest so long that your body cools down — most recommendations suggest a 10-minute break every hour. Otherwise, you may get cold, exhaust your energy, or even cramp up, especially in winter. When resting, face the direction you came from, memorize the surrounding landscape, and review your map to confirm you’re on the right path. This also helps prevent getting lost without a way back. When going downhill, move slowly and steadily — avoid jumping or bouncing, as this can damage the cartilage in your knees and lead to permanent sports injuries. Additionally, try to stay within visible distance of others during the hike to handle emergencies and avoid getting separated.
Don’t rest in windy spots
Whether taking a break during the hike or after reaching camp, keeping warm is the top priority. Dry clothes will be your best ally. Always choose a sheltered spot to rest, and the same goes for your campsite — avoid resting in windy areas.