Driving can’t get you everywhere. Deep in towering mountains, vast deserts, or icy wildernesses, hidden wonders await those who make the journey.
Thanks to its health and environmental benefits, hiking has become an increasingly popular choice among young travelers. Even more “zero-base” adventurers are getting inspired.
In reality, outdoor hiking isn’t as out of reach as we think. With moderate fitness and proper preparation, you too can pack your bags and hit the trail to discover breathtaking views that wheels can’t reach.
Hikers crossing a log bridge with the help of a guide
A: Basic Requirements for Outdoor Hikers
1. A healthy body and good physical stamina are prerequisites for hiking.
Depending on the area crossed, hiking can be categorized into suburban, rural, jungle, mountainous, and riverside types. As it mostly involves walking and may traverse complex terrains, those lacking basic fitness are not suited for it. No one becomes an expert overnight — first-timers can generally manage short distances on flat terrain. Remember to progress step by step and avoid activities beyond your physical limits.
2. Those lacking team spirit and preferring to go solo are not fit for outdoor hiking.
Short hikes can be done alone, but for long treks involving complex terrains, teamwork is essential. Clear roles and collaborative effort are key to successfully tackling challenging hikes.
3. Hiking requires some knowledge of wilderness survival.
When traveling outdoors, unexpected situations are inevitable. Be prepared to anticipate and handle natural events such as rainstorms, thunderstorms, or flash floods. It’s also crucial to know how to properly deal with common hiking issues like sprains, blisters, heatstroke, dehydration, and bleeding.
A tent is essential gear for outdoor hiking
B: Five Types of Gear Preparation
When planning to hike, adventurers need to do two things: gather information and plan the route, and prepare sufficient gear.
Planning a hiking trip requires more thought than a regular trip. First, consider whether the route and daily itinerary are reasonable, safe, and within the hiker’s physical ability. Second, understand the local weather and terrain conditions, and prepare emergency plans accordingly. For group hikes, it's also important to know the leader’s capabilities and the team composition.
For zero-base adventurers, the gear preparation can be summarized into five categories: equipment, water, food, medicine, and outdoor tools.
Backpacks and shoes are considered the two most important pieces of gear for hikers. Some hikes, like mountaineering, require more specialized gear — here we only provide reference for general hiking.
The first thing to buy is a suitable backpack. Capacity, durability, and waterproofing are the three key factors when choosing one. It’s best to try the backpack on and ask the salesperson about the correct way to wear it, otherwise it won’t help lighten your load during the hike.
The durability, waterproofing, and breathability of your shoes directly affect your safety and comfort during long hikes, so it’s worth investing time and money in choosing them. Long-distance trekking can easily injure your ankles, so high-top hiking boots offer better protection. If you’ll be crossing water, bring water shoes. Sport sandals can double as slippers or be your main summer hiking footwear.
For clothing, waterproof and breathable hiking jackets and pants are essential. Avoid jeans, as they restrict movement when sweaty or wet. In summer, bring quick-dry clothing, preferably with removable sleeves and pant legs. Other small items like sunglasses, hats, and moisture-wicking underwear can be chosen as needed.
Sleeping bags and tents are major outdoor gear items. Other essentials like sunscreen, knives, windproof lighters, lighting equipment, water bottles, moisture-proof bags, and trash bags are useful for any type of hike.
Generally, you don’t need to carry much food for short hikes — bring energy-boosting, space-saving options like compressed biscuits, chocolate, or beef jerky. Carry at least 3 liters of water per day, and avoid drinking untreated natural water. For medicine, bring cold remedies, anti-diarrheal pills, band-aids, and Yunnan Baiyao spray.
C: Hiking Tips — Maintain Rhythm and Know When to Rest
First-time hikers often treat it like a casual trip, chatting and laughing, stopping and going, varying their pace. Before long, you’ll be surprised at how quickly your energy drains.
The first hiking tip that beginners should know is to always maintain a steady pace. The first 5–10 minutes of a hike can be used as a warm-up period, during which you should slow down your steps. In the rest of the hike, you can gradually adjust your pace, control the rhythm, and walk at a steady, moderate speed. During the hike, stay focused on walking—especially on long treks, as playing around only drains energy.
Hiking is a full-body workout. Be mindful of swinging your arms to balance your body and stabilize your center of gravity, taking small steps forward. Apply even pressure with the soles of your feet—don’t walk on tiptoe; make sure the entire foot touches the ground for a stable stride.
First-time hikers are more prone to fatigue due to unfamiliarity, and how you rest during the hike matters. The general principle is a combination of short and long breaks, with more short breaks than long ones. Short rests mainly involve standing and regulating your breathing, and should last no more than 5 minutes. Every hour to an hour and a half, you can take off your backpack and rest for 15 minutes, but avoid collapsing to the ground as soon as you stop—regulate your breathing before sitting. Sitting to rest doesn’t mean doing nothing; use this time to massage your muscles and help them relax.
D: Coping with Emergencies
1. Sprains: If you sprain a finger, immediately stop activity, apply cold compress for about 15 minutes, then wrap with a cold, damp cloth and secure with adhesive tape. For an ankle sprain, do not force movement. Apply cold compress for 24 hours before using heat, massage, or applying ointment. If there is severe pain when moving the ankle, inability to stand or walk, a popping sound during the sprain, or rapid swelling afterward, it may be a fracture, and you should seek medical attention immediately.
2. Heatstroke: Long hikes in extreme heat are most likely to cause heatstroke. If you feel dizzy, have a headache, nausea, or weakness in the limbs while hiking, quickly find a cool, ventilated place to rest. Loosen your collar, roll up your sleeves, drink water or electrolyte drinks frequently, and take anti-heatstroke medication.
3. Dehydration: Hikers should replenish fluids in small amounts at frequent intervals, with around 100 ml per intake being ideal. Drinking a large amount of water all at once due to thirst can actually increase the burden on the heart and worsen fatigue. For every 1,000 ml of drinking water, you can add 4 g of salt, 100 g of glucose, and 150 ml of orange juice to replenish lost nutrients.
4. Blisters on Feet: Many hikers develop blisters midway and end up limping to finish the journey. In fact, these painful situations can be completely avoided with proper precautions. For long hikes, keep your feet dry and carry several pairs of moisture-wicking socks to change into if your feet get wet. Since new shoes can cause discomfort and promote blister formation, it’s better to wear old shoes. If you feel a stabbing pain underfoot during the hike, stop to check it. Whether or not a blister has formed, cover it with a band-aid.
5. Thunderstorms: A few days ago, tourists on Wutong Mountain in Shenzhen (a hotel area) were struck by lightning, resulting in one death and one serious injury. Though fatal lightning strikes are rare, hikers must stay vigilant. When thunderstorms are forecasted, avoid narrow valleys or high, open areas. If caught in lightning, remove metal objects, put on a raincoat to stay dry, avoid using your phone, and quickly seek shelter in a cave or low-lying area.