Hiking for Beginners: Maintain Rhythm and Prioritize Rest

Tents are essential gear for outdoor hiking

 

Hiking is a strenuous yet rewarding activity

    Self-driving tours always have limits — deep in the mountains, across vast deserts, or within icy wilderness, hidden breathtaking landscapes await the surprised eyes of those who trek there.

　　    Hiking, being healthy and eco-friendly, is increasingly chosen by young travelers. Even more “beginner” hikers are getting eager to try.

　　    In fact, outdoor hiking isn’t as unattainable as we imagine. With moderate fitness and proper preparation, you too can pack your backpack and hit the trail to witness the beauty that wheels can’t reach.

　　  A. Basic Requirements for Outdoor Hikers

　　    1. A healthy body and good physical stamina are prerequisites for hiking.

　　    Depending on the region crossed, hiking can be categorized into suburban, rural, forest, mountainous, river valley, and other 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-time hikers can generally manage short distances on flat terrain. Remember to progress gradually and avoid activities beyond your physical limits.

　　    2. Those lacking team spirit or preferring to go solo are not suited for outdoor hiking.

　　    Short hikes can be done alone, but for long treks involving complex terrains, teamwork is crucial. Clear division of labor and working together are essential for successfully tackling challenging hikes.

　　    3. Hiking requires certain knowledge of wilderness survival.

　　    When traveling, accidents are inevitable. Be prepared to foresee and handle sudden natural events such as rainstorms, thunderstorms, or flash floods. It’s also vital to correctly manage common hiking issues like sprains, blisters, heatstroke, dehydration, and bleeding.

　　  B. Five Key Gear Preparations

　　    When planning a hike, hikers need to prepare in two ways: researching and planning the route, and preparing sufficient gear.

　　    Planning a hiking itinerary requires more thought than a typical trip. First, assess whether the route and daily plans are reasonable, safe, and within the hiker's physical ability. Second, understand the local weather and terrain, and ensure you have solid contingency plans. If hiking as a group, knowing the leader’s capability and team composition is crucial.

　　    For beginners, gear preparation boils down to five categories: equipment, water, food, medicine, and outdoor tools.

　　    Backpacks and hiking shoes are considered the two most important pieces of hiking gear. Some hikes, like climbing snowy mountains, require more specialized gear — here we only offer general hiking equipment advice.

　　    First, purchase a suitable backpack. Capacity, durability, and waterproofing are the three main factors when choosing. It’s best to try on and test the backpack repeatedly and ask the salesperson about the correct way to wear it — otherwise, it won’t help lighten your load.

　　    The durability, waterproofing, and breathability of your shoes directly impact safety and comfort during long hikes. Thus, investing both money and effort into selecting the right footwear is important. Long-distance walking can injure your ankles, so high-top hiking boots offer better protection. If your journey involves water crossings, consider water shoes. Sporty sandals can function as both slippers and 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-drying clothes, preferably with detachable pant legs and sleeves. Other small items like sunglasses, hats, and moisture-wicking underwear can be selected as needed.

　　    Sleeping bags and tents are major outdoor gear items. Other essentials include sunscreen, knives, windproof lighters, lighting equipment, water bottles, moisture-proof bags, and garbage bags — all applicable for any type of hike.

　　    Generally, short hikes don’t require much food. Bring energy-boosting, space-saving items like compressed biscuits, chocolate, or beef jerky. Carry at least 3 liters of water per day; drinking untreated natural water is not recommended. For medicine, bring cold remedies, anti-diarrheal pills, band-aids, and Yunnan Baiyao spray.

　　    First-time hikers often treat it like a casual trip — chatting, laughing, walking in fits and starts. Before long, you’ll be shocked by how quickly your energy fades.

　　    The first technique every beginner should know is to maintain a steady pace. The first 5–10 minutes can serve as a warm-up period — walk slowly during this time. Gradually adjust your steps, control the rhythm, and maintain a consistent, moderate speed. Stay focused while hiking, especially on long treks — playing around only wastes energy.

　　    Hiking is a full-body workout. Use arm swings to balance your body and stabilize your center of gravity, taking small steps. Apply even pressure with your entire foot — avoid tiptoeing and ensure solid foot placement.

　　    First-timers tend to get tired more easily due to inexperience. Resting during a hike also requires strategy — the principle is a mix of short and long breaks, with more short ones. Short breaks should focus on standing and regulating your breathing, lasting no more than 5 minutes. Every hour to an hour and a half, take off your backpack and rest for 15 minutes, but don’t collapse as soon as you stop. Regulate your breathing before sitting. Sitting to rest doesn’t mean doing nothing — use the time to massage your muscles and help them relax.

　　1. Sprains: If you sprain your finger, stop all activity immediately, apply cold compress for about 15 minutes, then wrap with a cold, damp cloth and secure with adhesive tape. For an ankle sprain, avoid forcing movement. Apply cold compress for 24 hours before using heat, massage, and ointment. If you experience severe pain in the ankle during movement, cannot stand or walk, hear a popping sound at the time of injury, or see rapid swelling afterward, it may be a fracture—seek medical attention immediately.

　　2. Heatstroke: Long hikes under intense heat are the most likely to cause heatstroke. If you feel dizzy, have a headache, nausea, or weakness in your limbs while walking, get to a cool, ventilated area to rest as soon as possible. Loosen your collar, roll up your sleeves, drink water or electrolyte beverages frequently, and take heatstroke prevention medication.

　　3. Dehydration: Hikers should replenish fluids in small amounts multiple times, with about 100 milliliters each time. Drinking large amounts of water all at once due to thirst can actually increase the heart’s burden and worsen fatigue. Add 4 grams of salt, 100 grams of glucose, and 150 milliliters of orange juice per 1000 milliliters of drinking water to replenish lost nutrients.

　　4. Blisters on the feet: Many hikers develop blisters midway through their journey and end up limping to finish the trip. However, this painful situation 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 when your feet get wet. Since new shoes can cause discomfort and encourage blister formation, it’s best to wear old ones. If you feel a stabbing pain underfoot during the hike, stop to check. Whether or not a blister has formed, cover it with a band-aid.

　　5. Thunderstorms: A few days ago, tourists on Shenzhen's Wutong Mountain were struck by lightning, resulting in one death and one serious injury. Although lightning strikes causing death are rare, hikers must still take precautions. When thunderstorms are forecasted, avoid hiking in narrow valleys or high, open areas. If you’re caught in lightning, remove metal objects, put on a raincoat to stay dry, avoid using your phone, and quickly find a cave or low-lying area to take shelter.