HIKING

Definition of Hiking
Hiking is an outdoor activity which consists of walking in
natural environments, often in hiking trails. It is such a popular
activity that there are numerous hiking organizations worldwide.
The word Hiking is understood in in all English-speaking
countries, but there are differences in usage.
Hiking is popular all over the world, as a hobby for sport
enthusiasts. This outdoor activity, enjoying the fresh air and
mountains is a part of mountaineering, which consists of
walking, trekking, and climbing mountains. Apart from bringing
many health benefits, hiking is also an excellent way of
recreation.

History
One could say that hiking as an outdoor activity was developed
during the Stone Age, about half a million years ago. Just about when
mankind learned how to stand upright and walk. Hiking and walking –
once a means of hunting and surviving and today – fun and recreation.
It is pretty hard to say when exactly that happened.
There is of course something which can be categorized as the
next level in hiking. That are accomplishments such as the first ascents
on mountains like K2, McKinley, and Everest.

This activity stated in France after World War Two. Its 50th
anniversary was celebrated in 2010 by the French Hiking Federation
‘Fédération Française de la Randonnée Pédestre (FFRP)’. Other countries, like Germany, Holland,
Switzerland and Belgium, stimulated hiking as a new form of mountain tourism.

It was brought to Spain in the late 60s. From Catalonia, where it first appeared, it extended to other
regions, although it did not get equally developed in all of them. The Spanish Mountain Federation, today
known as the Spanish Mountain and Climbing Sports Federation (FEDME), included this as one of their
activities and called it senderismo (hiking).

Here are some of those Mountaineering milestones:

1874 – Grove, Gardiner, Walker, Sottajev and Knubel reached the summit of the highest mountain in
Europe: Elbrus
1913 – Karstens, Harper, Tatum and Stuck reached the summit of the highest mountain in N. America: Mt.
McKinley
1953 – Norgay and Hillary reached the summit of the highest mountain in the world: Mount Everest
 1985 – Dick Bass reached Mount Everest and became the first person to reach the summits of the highest
peaks of each of the seven continents.
No one knows the exact year that marked the beginning of hiking. It is possible that the Iceman
climbed the Alps about 5000 years ago. If we need an evidence for the beginning of hiking, then, the first
recorded trek was that of the Roman Emperor Hadrian to Etna in 125. There were a few expeditions to
various mountains during the thirteenth century. Between the 1400s and 1500s, many people of the Inca
Empire trod to the Andes for religious reasons.
“They are believed to have climbed the Llullaillaco peak, which is at a height of 6,379 meters.
Perhaps, they also accomplished the feat of climbing Aconcagua, the highest peak of the Andes. “

Types of Hiking
Day Hikes

If you're a beginner hiker, dayhikes are the way to start

building trail skills.

Select well marked, maintained trails within easy commuting

distance from home.

Study a map of the area before you leave the trail head so you can:

 Scope out the terrain to estimate how tough the hike will be in terms of time and effort.
 Calculate your turn around destination and time point.
 Spot water sources (or be sure to carry extra water if there are none).
 Anticipate landmarks and if you don't reach them, maybe you took a wrong turn!

Along with a great lunch, be sure to carry the hiking ten essentials in your backpack just in case that
wrong turn costs you hours of daylight.

 Even if it's "just a dayhike", you need to be prepared to take care of yourself outdoors overnight.

Once you have a few seasons of dayhikes under your boots, you might want to consider navigating off
trail using maps and GPSnavigation skills.

Overnight trips

Why turn around and go home when you can stay overnight in a favorite hiking destination?

 An overnighter is the way to go!

However, planning overnight backpacking trips requires a longer time investment (both planning and trail
time)...

and a greater commitment to safety and comfort.

If you're just getting started with overnight hikes, base campingmight be best.
 And please realize that you're going to have to provide a reliable home away from home (a.k.a. your tent or
a tarp) in all but the mildest weather.

Backpacking

Staying out longer than a few days (an extended backpacking trip) demands:

 more strength (bigger backpack to hold the best hiking gear and lots of food),
 more smarts: trail conditions, weather patterns, terrain navigation, personal safety to name just a few.
 extensive planning.

But a multiday backpacking trip also yields a much bigger payoff:

 wildlife sightings before the dayhikers arrive/after they go home,

 stargazing in silence under inky black skies,
 the serenity that comes with using your physical, rather than mental, muscles day after day.

To make a longer trip feasible, consider the merits of ultralight backpacking gear here.

Nothing gives you deeper satisfaction than gazing at a mountain peak or leafy ridge from the
peacefulness of your camp site, knowing that you got yourself AND your gear there using the strength of
your legs and your trail smarts.

For an off-the-beaten path place to learn to backpack, try thePorcupine Mountains in the upper
peninsula of Michigan.

If you fall in love with backpacking, try all of the different types of hiking trips:

 out and back;

 loops;
 section hikes of a long trail;
 long trail such as PCT or AT or CDT.
 less long but very rewarding trails like the Wonderland orSuperior or Arizona or Colorado or Ice
Age (Wisconsin) Trails.
 lesser known loop trails in heavily populated areas, like the 1000+ mile long Buckeye Trail in Ohio.

Hiking Trails
Hiking trails are marked uniformly throughout the Czech Republic. The system is very clear
and simple: Four colors for all trails.
Trails are managed and marked by the Czech Hiking Club (Klub českých turistů).
Cornerstone of the system is the hiking sign with the colored stripe in the middle (on the edge are
two white stripes.
The colored stripes in the middle different the trails:

 red - long distance or ridge trail

 blue - other important trails
 green - local significance
 yellow - short connection paths

The same colors are used in the hiking-maps, therefore is a very simple
orientation secured.
At the crossroads (or important points), there are signs with the
kilometer data to the destinations.

Feeder or educational trails are marked with hiking signs in another

form.
Examples:
start / end of the trail local marking (eg. circular route)

branch to an interesting destination branch to the summit or viewpoint

branch to a source or well branch to a castle or castle ruins

band-hiking signs (very often) signpost with kilometer indication

site designation arrow (turn of the trail)

educational trail intersection of the trails

Benefits in Hiking

How Hiking Is Good for Body and Mind?

Hiking outdoors has plenty of perks: nice views, fresh air, and the sounds and smells of nature.
It's good for you, too. Hiking is a powerful cardio workout that can:

 Lower your risk of heart disease

 Improve your blood pressure and blood sugar levels
 Boost bone density, since walking is a weight-bearing exercise
 Build strength in your glutes, quadriceps, hamstrings, and the muscles in your hips and lower legs
 Strengthen your core
 Improve balance
 Help control your weight
 Boost your mood. "Research shows that hiking has a positive impact on combating the symptoms of
stress and anxiety," says Gregory A. Miller, PhD, president of the American Hiking Society. "Being
in nature is ingrained in our DNA, and we sometimes forget that."

Step Up Your Hiking Workout

You can get more out of your hiking with these fitness-boosting strategies.
Start slow. A short, local hike is best for beginners. Gradually work up to trails with hills or uneven terrain.
Use poles. Digging into the ground and propelling yourself forward pushes your upper body muscles to
work harder and gives you a stronger cardio workout.
Head for the hills. Even a small hill will intensify your heart rate and burn extra calories. Miller says a 5%
to 10% incline equals a 30% to 40% increase in calorie burn.
Bump it up. Uneven terrain can work muscles while improving balance and stability.
Weigh yourself down. Stock your day pack with extra weight. (Water’s a good option.) According to
Miller, a 10- to 15-pound day pack will boost your calorie burn by 10% to 15% while strengthening your
lower back muscles.
Get into a groove. On the days you can’t make it to the trails, power-walk on a hilly terrain while carrying
various degrees of weight in a backpack -- it will keep your hiking skills and fitness level on track.

Safe Hiking Tips

Bring a buddy. It’s best not to hike alone at first, especially on unfamiliar or remote trails. A partner or
group can help you navigate and assist if you get hurt. As your skill level improves, you’ll feel more
comfortable going solo.
Know before you go. Familiarize yourself with the trail map. Check the weather, and dress and pack
accordingly. If storms are a possibility, rethink your plan. Follow marked paths and trails.
 Precautions
Hiking Safety: Everything You Need to Know Stay Safe On the Trails
It is not hard to figure out why hiking is such a desirable pastime.
Some hiking trails run across state lines and cover a country's most
beautiful natural spots. Most people already know that hiking comes
with great physical demands like walking for hours with a backpack of
heavy supplies. Carrying a heavy load and walking for miles in an open
territory are reasons why hikers should learn how to stay safe during their
treks. This safety guide teaches new and experienced hikers about
common mistakes that hikers make, tips they should follow both before
and during a hike, hiking guidelines for families, and advice on what to
do after a hike. Hikers must prepare themselves well by familiarizing themselves with most of the hazards
and safety tips involved so they can hike successfully.
Common Mistakes Made on the Trails
A mistake has the power to bring minor discomfort to hikers or it can cost them their lives. Many
outdoor adventurers make mistakes but the greatest and most experienced ones will learn from their
mishaps or prevent them altogether. Common hiking mistakes happen from simple carelessness like
choosing the wrong path or not bringing a map. With a single mistake, hikers can lose many hours if they
get hopelessly lost or even lose thousands of dollars if they lose valuable safety equipment. The best hikers
will know how to avoid typical mistakes that are committed every day on the trail.

 Backcountry Mistakes – The common mistakes that hikers make when trekking in the backcountry which
they can easily avoid with the right planning and preparation.
 Avoid Common Hiking Mishaps – A summary of the 10 common hiking errors that hikers make because
of various reasons like not wearing the right clothing or overestimating their physical abilities.
 The Wrong Way: Top 52 Hiker Mistakes – A broad list of the 52 most frequently committed hiker
mistakes and the ways to avoid them.
 7 Common Hiking Mistakes to Avoid – Seven common hiking mistakes that amateur and expert hikers
can avoid with proper knowledge and preparation.

Before Going on the Hike

Hiking is a fun, healthy, and affordable activity that is open to anyone. Anyone can get the most
out of hiking and remain safe at the same time. Several outdoor organizations promote a list known as the
Ten Essentials that lists important hiking equipment. Some basic outdoor survival items include a
compass, map, lighter, water, food, and weather gear. Other useful tips for hikers include informing family
or friends about a trip, taking a cell phone, and gaining knowledge about possible natural dangers. Hikers
should know about the location they want to visit, use any outdoor experience, and take advantage of their
common sense. Long-distance hiking will increase the risks of dehydration, fatigue, hazardous water
crossings, hypothermia, insect-borne diseases contractions, and animal attacks. Remaining aware and
prepared in addition to planning ahead are the main ways that hikers can prevent disasters from happening.

 Gear Up: Preparing for a Hike – A quick overview of the right equipment, including shoes and clothing,
that are needed for a successful hike.
 10 Hiking Essentials – A list of the 10 hiking essentials that hikers should know about if they plan to
travel during the day or camp overnight.
 Prepare for the Worst: Wilderness Survival and Safety – Information that teaches hikers how to prepare
for the worst even after they have planned a hike thoroughly. Hikers should pay attention to significant
factors like weather, health, and trail conditions.
 Day Hike Planning Checklist – A checklist for hiking essentials and a first aid kit for people who want to
embark on day hikes.

During the Hike

Preparing for a hiking trip well beforehand is the most important step for hikers. When they travel
into unknown territories, they should know exactly what they are getting themselves into and take the
highest precautions. Hikers are encouraged to have companions since they will be traveling a long distance
on foot and the outdoors will make them very open to harm. One tip is that hikers who plan to camp should
not do so within a half-mile of a road or tell strangers where they intend to travel. Also, hikers should
remain on marked trails so they can reduce their chances of getting lost. Evidently, adventurers must
follow their instincts and use their best judgment.

 Hiking Safety Tips – Ways in which hikers can have a safe and fun excursion by themselves or within a
group. Basic tips include carrying an emergency kit and staying safe when lost.
 Be Bear Aware: Hiking, Camping, and Food Storage – The precautions that people should take when they
are hiking or camping so they are able to protect themselves from animal attacks.
 Hiking Safety Summarized – A summary of the common dangers that can happen on a hiking trip and the
simple, effective ways to prevent them.
 Hiking Safety: How to Stay Safe, On and Off the Trail – Advice on how to stay safe on the trail, what to
do when losing the trail, and how to survive off the trail.

Hiking Safety for Families

A family hiking trek can bring people closer together, promote physical fitness, and encourage
children to enjoy nature. Different members of a family will have different physical abilities when it comes
to hiking long distances. The distance, environment, elevation, and weather are a few factors that should
be tolerable for the group as a whole. Additionally, children are more sensitive than adults and tend to get
bored or distracted more easily, so there are specific guidelines that will keep them safe. For instance,
small children should stay close to adults so they are less likely to be attacked by animals. These young
and inexperienced hikers will have greater problems with fatigue or dehydration, so a hiking group may
have to stop an excursion entirely instead of struggle to finish it.

 Families Must Make Safety a Priority While Camping and Hiking – The safety guidelines that families
are recommended to take when going hiking or camping.
 Teach Your Child to Hike – Guide to developing a child's interest in hiking and nature.
 Family Hiking Safety & Tips for Hiking with Children – Safety tips for families that are traveling with
young, inexperienced hikers.
 Tips for Hiking With Kids – Ways to keep a child safe on a hike trail and maintain their enthusiasm in
being outdoors.

After the Hike

Hiking can take a physical toll on many hikers who come from all fitness backgrounds and
experience levels. Hikers should pay attention to negative body signs so they do not go beyond their limits.
Even though conditioning will make hikers last longer on the trails, resting is just as important. Hikers
who have become injured should not take their pain lightly and should obtain proper medical help. Hikers
who are just sore should take the time to relax or massage their uncomfortable areas. In addition to
monitoring health, monitoring progress is a task that involves writing updates about hiking goals, health,
and experiences. Hikers should also review important hiking tips like the Hiker Responsibility Code on a
routine basis.
 How to Enjoy Hiking More Through Conditioning – Six exercise tips that helps hikers condition their
bodies so they can become stronger, better hikers.
 Hiking Planning – A hiking plan that helps new and experienced hikers who want to improve their hiking
skills and evaluate their progress.
 Hiking-Related Injuries: Treatment – An article that outlines effective DIY treatments for hiking-related
injuries.
 The Hiker Responsibility Code – A set of principles in hiking safety that will help people who need to
remember important hiking tips quickly and effectively.

Equipments/Tools

Granite Gear Lutsen - If the pack is massive, you will likely fill it with stuff you don’t
need. A smaller—think 45- to 55-liter—pack will force you to get what you need in there
while leaving those superfluous layers of clothes or stuffsacks behind. This will make you
lighten your load.

The North Face Cat’s Meow for Sleeping Bag - Climashield Prism synthetic
insulation and soft silken lining combine to make the Cat's Meow a classic bag for
three-season mountaineering treks down to 20ºF. With creature-comfort features such
as a glow-in-the-dark zip pull, a chest-level watch pocket, and a reinforced Velcro flap
at the head-level zip, this bag continues to be admired among campers and
backpackers alike.

REI’s Half Dome Tent - This tent is a mainstay in the backpacking

community for good reason. It’s inexpensive and spacious and has two
vestibules. As a beginner, having a vestibule is huge—it gives you a little
extra space to spread your gear outside the tent and to get ready when you’re
heading out into the rain.

MSR MiniWorks EX Microfilter - The MSR MiniWorks EX is versatile enough for

day hikes or extended trips. This field-maintainablemicrofilter packs small and light.

First Aid Kit - With a unique layout, clearly labeled pockets, and high-quality
supplies, the Adventure Medical Kits Mountain Backpacker Kit is the best first
aid kit for weekend campers and hikers.
 Leather Hiking Boots - For comfort, practicality and styling they don't come much
better than our range of men's waterproofleather walking boots. Not only are they
designed to keep your feet warm and dry throughout your walk they also look and feel
fantastic and are built to last.

Rain pants, also called rain trousers, are waterproof or water-resistant pants worn to
protect the body from rain. Rain pants may be combined with a rain jacketto make a rain
suit. Rain gaiters may also be used for further protection.
A balaclava, also known as a balaclava helmet or ski mask, is a
form of cloth headgear designed to expose only part of the face.
Depending on style and how it is worn, only the eyes, mouth and nose, or just the
front of the face are unprotected. Versions with a full face opening may be rolled
into a hat to cover the crown of the head or folded down as a collar around the neck.

Gloves: insulated, breathable, and water-resistant. Mittens for the more extreme
cold temperatures, but they offer less dexterity. Glove liners used with mittens
provide more dexterity without fully exposing the hands to the elements.

Crampons are fixtures designed to attach onto your shoes as you walk or climb, and
they are built specifically for use over snow and ice. Crampons prevent damage to
either your feet or you walking boots, and also provide you with better traction on
slippery surfaces.

Fire kit - Fire needs ignition, oxygen, and fuel, and the ability to be extinguish.
Ignition can come from a spark, a chemical reaction, electricity, or concentrated solar
energy. The more oxygen involved, the easier the fire starts and the hotter it burns.
Organic material must either be dry or the fire must be hot enough to dry it and burn
it. Fraying organic material is more combustible as a tinder. Grain dust and
granulated sugar can ignite when oxygenated over a flame.

Water kit - Water needs to be drinkable. Hikers usually carry some, but do not
carry all that they need, because it weighs one kilogram (2.2 lbs) per liter, and hikers
can consume 2-4+ liters per day (4-9 lbs). Additional water usually can be located,
collected, filtered, and purified. All water in the wild is potentially unclean.
References:
 http://health.learninginfo.org/hiking.htm#top
 https://raftrek.com/outdoor-travel/short-history-hiking/
 https://www.webmd.com/fitness-exercise/features/hiking-body-mind
 https://www.hiking-for-her.com/typesofhiking.html

Submitted By:
Leader: Jose Marie Fernandez
Members:
Mary Jane S. Cansino
John Russell G. Valerio
Ivan C. Magistrado
Reniel Delos Santos
Jessa Dela Cruz
Cedrick Timblique
Reymond Tapang

Submitted To:
Mrs. Myra B. Generoso