LECTURE NOTES & HIKING TIPS

  A recommended hiking pole Thom and other Cairn Stone hikers have and do use are available at HikerHunger.com.  

One of our Rookie hikers alerted us of this:  Currently (Mar 2024) Costco has carbon fiber poles at an unbelievable price.  

[Check this Do You Get What You Pay For video comparing Costco poles.] 

Your body is about 60% water.  It stops working if you run low of water or electrolytes.  

You lose water and electrolytes in your sweat.  Drink often and replace the lost electrolytes.  

Carry enough water:  2 to 3 liters may be enough water for most hikes but for an extreme hike you may need to carry 4 to 5 liters.  

Emergency water sources:  You may also need a way to make water potable in an emergency.  Portable filtration systems are now available, they are light and make tasty water and may be a better alternative to traditional iodine tablets.

Most hikers will use a 3 liter bladder in their day pack as necessary to carry enough water.  The drinking hose works well while on the move.   Carrying the weight close to your back feels lighter. 

A popular option is fresh water in the bladder and triple strength electrolyte (Gator Aid, Power Aid, Hammer, or Nuun) in a bottle.  A few small swallows put back essential electrolytes.  Sweet electrolyte mixtures may get hard to swallow after several hours on the trail.  Fresh water is never hard to swallow.

During an extreme hike your body needs fuel.  Eat what works for you and what your stomach will not reject.  A variety is helpful when your hike exceeds 8 hours. You determine what to eat during the training hikes and test your plan at the Test Hikes. 

Coach's rule: Do not experiment with unfamiliar food or drink during the hiking tour.

Sweet and Salty Snacks:  These are proven hiking snacks because they replace carbohydrates and lost salt (an essential electrolyte). 

A pattern or rhythm works best such as taking a drink every 15 minutes and adding a snack every second drink.  Find what works best for you during our training.

Your core body temperature averages 98.6.  Strenuous exercise will raise this temperature.  Use layers to keep it from going too high or too low.  In hot conditions we may need to assist the body's sweat evaporation by wetting down and even laying in a cool creek.

 Carry a microfiber cooling towel to wear around your neck, wash or wet down.  If water sources are unavailable carry a liter of fresh water to re-wet the towel.  Used conservatively this can last for several hours.