1. The following people should not go hiking: those with leg conditions such as arthritis, osteoarthritis, and osteoporosis. Patients with coronary heart disease may experience increased physical exertion, accelerated blood circulation, and greater bodily strain while hiking, which can easily trigger angina or myocardial infarction. Epilepsy patients risk life-threatening seizures. Vertigo sufferers are prone to falls. Those with lower limb vascular diseases, skin ulcers, or flat feet should avoid hiking.
2. Appropriate exercise intensity raises the body’s brain pancreas hormone levels, which suppress appetite and increase heat production. As a result, you often feel less hungry and eat less after hiking. Feeling hungry is normal.
3. It’s generally better to hike in the early morning, but avoid going before dawn. Morning temperatures are low, and the large temperature difference between indoors and outdoors can stimulate cold air, potentially inducing heart disease or high blood pressure—especially in the elderly. It’s best to hike after breakfast when it’s light, or in the afternoon when temperatures are slightly higher.
4. Pay attention to hydration during exercise. Drink a bit more water beyond what’s needed to quench your thirst, or drink 400–600 ml of water 10–15 minutes before exercising to reduce dehydration during activity.
5. Don’t increase exercise intensity abruptly when hiking. Progress gradually. Usually start with some simple warm-up exercises, then slowly increase intensity at a steady breathing rate to avoid sudden changes in breathing. Relaxing helps maintain muscle performance and allows blood to return from the limbs to the heart.
6. Choose drinks that contain an appropriate amount of sugar and electrolytes (preferably with vitamin C) to quickly reduce fatigue and restore energy.
7. In terms of diet, besides consuming enough energy based on individual needs, vitamins are essential—especially ensuring daily intake of suitable amounts of vitamin A, vitamin B, and vitamin D.
8. Food should be easy to digest. Avoid foods high in crude fiber or gas-producing foods (like celery, leeks, soybeans), and eat more alkaline foods, vegetables, fruits, and seaweed to help maintain the body’s acid-base balance, increase alkaline reserves, and enhance athletic performance.
9. Stay focused while hiking; don’t just admire the scenery and forget to watch your step.
10. Elderly and physically weak individuals should take a 10-minute rest every half hour to avoid excessive fatigue.
11. Avoid overly intense activity. Keep your heart rate between 120–140 beats per minute. It’s generally advisable to exercise 2–4 times per week.
12. Before hiking, middle-aged, elderly, and chronically ill individuals should undergo a full medical check-up to prevent accidents.
13. Understand the mountain’s climate characteristics and aim to get reliable weather forecasts beforehand. Bring adequate clothing for warmth in the morning and evening to prevent catching a cold.
14. When resting, don’t sit on damp ground or in windy spots. Loosen your collar slightly if sweating, but don’t remove clothes or hats to avoid catching a chill.
15. Carry as little luggage as possible and travel light. While keeping your load minimal, be sure to bring essential medications. It’s best to carry first-aid supplies such as Yunnan Baiyao and adhesive bandages for emergencies like falls, bumps, or sprains.
16. When walking on steep slopes, it’s best to use a zigzag route to reduce the gradient.
17. Don’t descend too quickly or run, as this puts excessive strain on your knees and leg muscles, risking knee injuries or muscle strains.
18. Hike with companions so you can help and look out for one another.
19. Before setting off, understand the conditions of the areas you’ll pass through, your own health status, and the current weather.
20. After each day’s hike, wash your feet with warm water to relieve fatigue.
21. If you develop blisters on your feet, use a needle (first wiped with alcohol or briefly passed through a flame) to puncture and drain them, then apply red medicine to prevent infection. Never peel off the skin, as this can lead to infection and increased pain.
22. For personal hiking attire and gear, in addition to outdoor equipment, it’s crucial to have a pair of comfortable, durable shoes that suit long treks. The soles shouldn’t be too thin, and avoid wearing new leather shoes.
23. For long-distance trekking, it’s best to do several adaptation training sessions before departure to gradually increase exercise load and improve endurance.
24. When walking, land on the entire sole of your foot with moderate force to maintain balance.
25. In warmer regions, avoid hiking during the hottest hours from 11 a.m. to 3 p.m. If you must continue, slow your pace, wear a good sun hat, carry enough water, and guard against heatstroke.
26. Control your walking speed—generally slower at the start and end, and a bit faster in the middle. Begin at a slow pace, then gradually speed up. Take a long break around noon. Choose a rest spot away from direct sunlight and avoid low, damp areas.
27. Ensure you get adequate sleep and nutrition. Avoid relying solely on dry rations for extended periods—eat fresh fruits and vegetables as much as possible.
28. For hiking, it's ideal to wear specialized hiking shoes, which offer some elasticity, are lightweight, breathable, non-slip, and provide moderate cushioning to reduce foot swelling from long-distance walking. If conditions limit you, semi-new or semi-old rubber shoes can also be worn.
29. In case you choose the wrong shoes or have improper walking posture, and feel pain or friction in a certain part of your foot during the hike, apply a piece of medical adhesive tape to that area or stick a single-sided adhesive tape to the corresponding part of your shoe. This can usually prevent blisters.
30. Plan your daily hiking distance based on your physical condition. Generally, aim for 4 to 5 kilometers per hour. After each segment, take a 15-minute rest under a tree or in a pavilion to recover your energy.
31. When hiking uphill, lean your body slightly forward. For steep slopes, take a zigzag route. When descending, lean your body slightly backward and relax your lower limb muscles to avoid soreness in the waist and legs.
32. Familiarize yourself with the climbing route in advance, plan your rest and meal stops, and ideally have someone familiar with the area lead the way to avoid wandering aimlessly in the mountains.
33. When climbing upward, consciously add a slight bouncing motion to each step. This not only saves energy but also makes you appear more spirited and energetic.
34. While climbing, always guard against waist and leg sprains. Therefore, massage your waist and leg muscles during each rest break to prevent muscle stiffness.
35. Hike in a group. Do not change the climbing route or schedule without authorization.
36. Do not carry your backpack in your hands—wear it on both shoulders to free your hands for climbing. You can also use a sturdy long stick as a trekking pole to assist in climbing.
37. Never take photos near dangerous cliff edges to avoid accidents.
38. A backpack can serve as a buffer to protect your head or waist from injury in case of a fall, so always carry one.
39. The first 30 minutes to 1 hour of hiking are usually the most tiring. After 30 minutes, your nervous system, blood circulation, body temperature, and metabolism begin to change. It’s better to take a break after 20–30 minutes of hiking, readjust your backpack, hiking shoes, and other gear, and then continue.
40. If you stray off the hiking path and accidentally dislodge loose rocks, people behind you may be at risk. Therefore, it’s best to stick to established hiking trails and move in a single file.