Hiking 101: How To Prepare For Your First Day Hike
I did not grow up hiking or knowing much about how to be safe and prepared outside. Everything I’ve learned has come from trial and error, the Internet, and workshops at REI!
And let’s be honest, I did not know all of these things on my first day hikes in the Washington Cascades. I made mistakes and broke rules that I didn’t even know were rules. I had no idea what Leave No Trace was or what the Ten Essentials were. And if you don’t know either, that’s fine! We are all beginners at some point. We’re going to go over everything you need to know to be safe and happy when you’re recreating outdoors.
And Congratulations! Hiking is one of the best activities in the world, and I’m stoked for you to begin your outdoor journey!
Top Five Things To Know Before You Hike
Leave No Trace
Leave No Trace, or LNT for short, is a guiding set of principles for how to recreate responsibly outside. The seven principles are pretty common sense and can be applied to life beyond the wilderness as well. As more and more people are learning the benefits of being outside, it is more important than ever that we treat nature with respect, and each other with respect when we are all outdoors together.
Plan ahead and prepare.
Travel and camp on durable surfaces.
Dispose of waste properly.
Leave what you find.
Minimize campfire impacts.
Respect wildlife.
Be considerate of other visitors.
Many of these principles will be discussed further in this post - that’s how important they are!
The Ten Essentials
The ten essentials are items that are deemed “essential” for surviving outdoors. You should carry all of these items with you on every hike. I have to say, sometimes I am tempted to not carry all of them on shorter, local day hikes when I know I have cell service. But you bet I’ve got all of them on hikes where I’m more “out there” or unfamiliar with the area.
Remember: the point of carrying these items is to aid in your survival if something were to go wrong on your hike.
Below are the 10 essentials. Click the button at the bottom for a look at my full kit for day hiking.
Navigation (map, compass, altimeter, GPS device, PLB device)
Illumination (headlamp, flashlight plus extra batteries or power)
Sun protection (hat, sunglasses, sunscreen, UPF clothing)
First Aid Kit (see this post for a more detailed look into my FAK and ditty bag)
Knife and gear repair (paracord, a needle with small sewing kit, Gear Aid repair tape) - I really only bring these items while backpacking.
Fire (lighter, matches, tinder)
Shelter (can be an emergency bivy/ blanket for day hiking)
Extra Food - beyond what you expect
Extra Water/ water filtration device
Extra Clothes (insulation, weather protection)
Something that isn’t explicitly stated on the 10 essentials is something I consider a definite essential to long day hikes: a trowel, toilet paper, and pee cloth/ Kula cloth for bathroom essentials! If you’re going somewhere where digging a hole might be difficult, a WAG bag is a good option too. Check out this post for more information about doing your business in the outdoors.
Note: Familiarity with a region DOES NOT mean it is safe. SAR (Search and Rescue) incidents happen everywhere, even in your local park or preserve. Please be safe.
What To Wear
I’m going to preface this section with this fun fact: I did NOT wear the “right” clothes when I first started hiking. I didn’t have a lot of hiking clothes! I had lots of old, ratty cotton T-shirts, cotton college-branded sweatshirts, and no taller hiking socks. The one investment I made was in boots. And they were very ill-fitting (note: just go to REI and actually try on a bunch of shoes instead of just buying a brand your friend likes). Now, my thoughts on clothing have evolved a lot since I started hiking, and have even changed from when I finally started investing in “hiking clothes”.
So, I’m not going to focus on brands in this discussion or get super into clothing weight or tech specs. The most important thing when it comes to dressing for hiking is being comfortable and safe.
What I’m Wearing
Sweat-wicking Shirt: short sleeve or long sleeve depends on sun exposure and temperatures. I opt for lightweight polyester or merino wool.
Sweat-wicking Shorts: I prefer shorts for hiking, especially on warm days above 70° F. I will choose pants if it sounds like the trail is overgrown or in cooler weather. Lightweight polyester is my go-to again.
Socks: Sweat-wicking is key! Socks with padding are useful on longer hikes, and I always wear a sock that is taller than my shoe to keep debris out of the sock and shoe. Most of my socks are a poly/merino blend.
Sports Bra & Underwear: Again, make it comfortable and either merino wool or polyester. I prefer briefs/ bikinis over thongs when hiking to prevent chafing.
A Hat: I like hats because they’re fun, and they keep the sun off your face! I’m notoriously bad at reapplying sunscreen, so a hat helps. In cold weather, I’ll wear a beanie for warmth.
What’s In My Pack
Insulation: either a lightweight fleece or puffy jacket, depending on the forecasted lows.
Rain Jacket: something lightweight, also works as a wind jacket.
The “Sometimes” List
Rain Pants: Only if the weather forecasts a chance of rain, or if the temperatures are below 50° F.
Wind Pants: Will carry these instead of rain pants most of the time.
Wind Jacket: I will carry this instead of a rain jacket only if I know there won’t be any rain.
Rain Skirt: I pair this with wind pants if there’s a chance of rain and there are mild temperatures.
Gloves: If temperatures are forecasted to be anywhere near 50° F or lower, light fleece gloves are in the pack! If rain is likely, waterproof rain mitts go in as well.
As you can see, my list isn’t all that crazy. It might sound like a lot on the first read, but I bet you already have many of these clothes! The biggest thing to consider is clothing that is sweat-wicking. Polyester does the job the best. Merino wool is also great, and I actually prefer it in cooler weather because I feel it does a better job at thermoregulating, but it can leave you feeling a little damper.
The phrase “cotton kills” is no joke: Cotton clothing does not wick moisture. It absorbs moisture and takes a really long time to dry. This means it will cease to wick sweat from your body once it is saturated, leaving you with sweat on your skin, and a cold, wet shirt. As you can see, this could lead to hypothermia if you can’t get out of these clothes. Hypothermia can strike in air temperatures well above freezing, so wearing the right clothes can literally save your life! The only time when cotton could actually be useful is in blazing hot temperatures - like above 100° F. But, you need to remember that temperatures can drop overnight, so if you’re stuck outside overnight due to an emergency, cotton probably won’t be your friend, even in this scenario.
Remember: The point of bringing all of these “extra” clothes is that they will keep you alive in the event of an emergency. If you need to spend an unplanned night outside, you’ll be happier with clothes that will keep you warm and help you fend off hypothermia.
Emily today: technical clothes rock!
Emily as a beginner hiker: those denim shorts = terrible chafe!
Shoes: What You Need To Know
I wanted to give shoes a proper discussion separate from clothing. Hiking footwear can be super controversial and there are many opinions out there. The most important thing to consider when shopping for hiking shoes is comfort. The next most important thing is the outsole and midsole. The outsole refers to the outside bottom part of the shoe that provides grip on the terrain. The midsole is invisible - it’s usually made of EVA foam or Polyurethane, and provides support and comfort.
At the beginning of my hiking days, I was convinced - mainly by advertising - that I needed a really beefy, waterproof, stiff, over-the-ankle hiking boot. And I wore a boot that was so wrong for my foot. It was too narrow for my wide feet, too low volume in the upper for my higher volume foot, and too short: I didn’t size up enough and could feel the end of the shoe with my toes. I didn’t understand that the waterproof boot meant it couldn’t vent as well as a breathable boot, and I had swampy sweaty feet after every single hike, despite wearing hiking socks, and was always forming a new blister.
Nowadays, I almost exclusively wear non-waterproof trail running shoes for all of my hiking and backpacking. Basically, the exact opposite of the first boot I wore.
I have found through my thousands of miles of hiking that above-the-ankle boots really don’t offer any more ankle stability than low-cut boots and shoes. I’ve found that the stiffness of the midsole is what really lends the shoe, and therefore your footing, to feeling more stable on varied terrain. Midsole stiffness, in addition to mindful foot placement on the trail, is what will prevent ankle rolling, not a flimsy piece of fabric covering your ankle.
So, how do you know what kind of shoe or boot you should be looking for? And how do you know if it really fits you? Keep reading and consider the following points and where you fall on the spectrum, and what kind of hikes you will mainly be doing.
I love hiking in trail runners. I’ll wear boots in the snow, though.
Trail Tread: What is the condition of the trails you will be hiking on?
Rough, uneven, rocky, and rooty terrain: Hiking shoes with a stiffer midsole may be the most stable and protective for your feet, and also last longer than a trail runner over time.
Mostly dirt, or smoothed rock: Flexible, padded trail runners with a good outsole for grip are very appropriate.
Paved path, gravel trail: Road running tennis shoes are usually fine for this.
Overgrown, brushy, possibly bush-whacking: You might prefer an ankle-high boot to protect from superficial injuries like scrapes.
How much weight are you carrying?
Heavier loads ( >40 lbs): May prefer the sturdiness of a hiking shoe with a stiff midsole.
Lighter loads, day hikes ( <25 lbs): May not need the underfoot support of a heavier shoe, and will find trail runners suitable.
How many miles per day are you covering/ how fast are you trying to move?
More miles/ faster movement: Trail runners will be more nimble, and you will feel lighter on your feet.
Low miles/ stop to smell the roses: If you want more stability and also don’t need to feel lighter on your feet, a hiking shoe will be fine.
What temperatures will you mainly be hiking in?
Cold - Wet & Snow: Deeper snow and snowshoeing will usually warrant a waterproof, ankle-high boot as this will offer you the most warmth and elements protection. Waterproof shoes will shine in environments with lots of brush, small puddles, and cooler temperatures. Remember: shoes are only waterproof to the point where the tongue separates from the upper, so don’t go walking through high creek crossings in waterproof boots, unless you want to be walking in a puddle in your boot the rest of the day.
Mild - Wet: It might sound counterintuitive, but waterproof shoes actually take a really long time to dry once they get wet. So, it’s usually better to hike in a non-waterproof shoe in mild, wet weather because the shoes will actually dry out, and you’ll have superior breathability in a non-waterproof shoe, which will help to avoid swampy, blistery feet. This is important to consider on trails with lots of stream crossings too.
Mild/ Hot - Dry: Non-waterproof all the way! You want the most breathable shoe possible to avoid swampy, sweaty feet.
Shopping and Sizing:
I’d recommend trying on shoes later in the day when your feet are more swollen.
Make sure you try hiking shoes with the same socks you’ll be wearing on hikes. I’m a personal fan of Darn Tough and Injinji. This is because hiking socks are thicker than your daily ones.
Don’t be afraid to size up! There should be at least a thumb-width space between your longest toe and the front of the shoe. But, your heel should still feel locked in too, and not sliding up and down. You want this space at the front to accommodate foot swelling, and for hiking downhill - trust me, you do not want your toes slamming into the front of the shoe. That is the fastest way to lose a toenail!
Cut your toenails before trying on shoes! It will make the socks and shoes fit better. And, make sure your toenails are trimmed before hiking as well. Especially longer hikes.
Try to avoid buying shoes the night before a big trip. Plan ahead, prepare (see what I did there?), and buy your shoes in advance. The stiffer the boot, the more break-in time you’ll need. And do it over time. Don’t jump into a 10-mile hike on your first wear. Wear them around the house, then on a few shorter hikes, then on your longer objectives.
Safety
Safety is top of mind for most people when they go out on their first big hike in the wild. It’s hard to be 100% safe, but there are certain things you can do to mitigate dangers on your hike. And spoiler alert: we just talked about a few of those things above! Read on to learn a little bit more about safety in the wild.
Trail/ Region Research
You may have already started this one by perusing the Internet and social media. These places are really great at providing inspiration for amazing places to go! One of the problems of social media though is giving a location, but not giving any background information about the hike. You might think day hikes don’t need much research, but did you know that most search and rescue incidents happen during day hikes, not backpacking trips? It is always wise to know what you are getting yourself into when embarking on a hike. And sometimes, especially since hiking is incredibly popular, even day hikes require advance permits - like Half Dome in Yosemite and Angel’s Landing in Zion.
Some of my favorite resources are:
AllTrails
GaiaGPS
The Outbound
Official park websites
Guidebooks
Knowing key things about a region will also keep you safe. Like knowing if you are hiking in grizzly bear country, or if rattlesnakes or scorpions are prevalent in the area, or if there are no natural water sources anywhere near the trail.
Navigation
I’m going to be honest: my main navigation on hikes is the GPS on my phone. I download topographical maps for offline use on GaiaGPS, and refer to them when I feel the need to. I love physical topographical maps as well and agree that it is the more proper way to be prepared. Phone batteries die, can die faster in cold weather, and are more susceptible to dying from water exposure.
I think everyone going hiking should be able to at minimum know how to read a topo map. It will change your life when you’re able to identify what the trail looks like before you even start hiking, and can understand the terrain features around you.
Taking a navigation class through REI is such a good use of money and time! And remember: the best navigation secret is to stay found. Avoid getting lost in the first place by being aware of your surroundings.
Tell Someone Where You’re Going
This is one of the most important things you can do to improve your chances of being found if something bad happens to you on the trail. Find someone that you trust, and always let them know you are going on a hike. That could be a sibling, roommate, parent, friend, etc. Be as detailed as you can about where you are going, how long your hike is, and when they should hear back from you.
I usually like to tell my person what park I’ll be in, the name of the trail I’m hiking, and then how long I think it will take/ when I’ll be back home. I make sure this person knows my car and license plate # as well. You could also send a photo of yourself with your hiking clothes on too, and a photo of the bottom of your shoes, which shows a unique tread pattern.
I can give a personal anecdote about having a conversation with my mom about when to start worrying if she hadn’t heard from me while I was thru-hiking the PCT. I carried a Garmin inReach Explorer+ on my thru-hike, and I planned to send a check-in message every single night. But, we decided that my mom would not contact Search and Rescue until I had 2 missed check-ins. This was a good plan because one night the weather was bad and my check-in message didn’t send (I thought it had). I texted her the next day and she told me she never got the message, and while she was definitely nervous, she knew she needed to wait to see if the message for the next night came through. These plans are good to have in place - it would have been so unnecessary for SAR to come find me - I was perfectly safe.
I still carry a Garmin inReach - the mini now. I take it on every single hike just in case I need to text someone without service - like if I am running late or to activate a SAR if necessary.
Wildlife
Wild animals generally want nothing to do with humans. They are more afraid of you than you are of them. But it is still important to understand their behavior and what to do if you encounter one that is a little more threatening than usual. The main animals to be concerned about in North America would be bears, moose, mountain lions, bison, and snakes. In general, if you come into contact with these animals, you should avoid eye contact, back away slowly facing the animal, and give them room to proceed. Carrying bear spray (and knowing how to deploy and use it) is a very good idea when hiking in grizzly bear country. NEVER get between a mother and her babies (of any animals). If you hear a rattle, try to identify the location and as quickly and calmly as possible, get out of the area. Obviously, never, ever approach, touch, or feed any kind of wildlife, even birds and squirrels.
If you’re hiking in Grizzly country, make sure your bear spray is somewhere super accessible.
Learn From Others
Sometimes we don’t think of everything that can go wrong on a hike. Especially if you start hiking more and maybe getting into more technical hiking, there may be obstacles you are unfamiliar with. And that’s ok. It happens. You can’t really practice for those things without experiencing them first.
But, with technology nowadays, we have so much information at our fingertips that it makes it pretty easy to at least familiarize yourself with safety issues and topics. One of my favorite ways to do this is by listening to podcasts! There are some really good shows out there that are good at teaching safety, and reviewing disastrous events and what went wrong/ right. They are entertaining, sobering, and informative.
Some of my favorites are:
Out Alive by Backpacker
The Sharp End
The Fine Line
Out and Back
Trail Etiquette
Knowing some basic trail etiquette makes everyone happy in the outdoors, and keeps trails in tip-top shape.
Leaving the trail can damage the surrounding environment.
Stay on the trail. Unless you must to yield to others, keep to the worn path. Wandering off trail can lead to erosion or killing of delicate species. If you are hiking in an area with no man-made trails, stick to dirt and rock as much as possible to avoid trampling plants. If you’re in a group, spread out to reduce erosion and avoid creating a social trail.
Know the right of way. This can be a controversial topic! In general, the person who has it easiest should yield. Also, the first person to decide to yield should continue to yield. Downhill hikers should yield to uphill hikers. Single hikers should yield to larger groups. Hikers with a dog should yield to everyone. Cyclists should yield to hikers, and both hikers and cyclists should step to the downhill side of the trail when yielding to horses.
Really, communication is key out there. You don’t have to be silent when passing. Give people a friendly heads up! I usually try to be pretty aware when hiking - if I’m going downhill and see someone steadily climbing, I’m going to yield to them. If they’re kind of meandering, going pretty slow, and seem like they might want a break, I’ll slow down a bit, holler out a “hello!” and see if they want to stop. When I see a cyclist on the trail, I slow down and see what they’re going to do - usually, I’m going to end up yielding in some capacity, especially on single track. The scariest thing though is a super fast biker coming up behind you and not making much noise - this is why friendly communication is important!
Don’t build cairns. What’s a cairn? A cairn is a rock stack. The main purpose of a rock stack is to help with trail navigation in tricky, difficult-to-navigate areas. Usually in monotonous terrain, desert terrain, and high tundra/ alpine. There is such a thing as an official, maintained cairn. You shouldn’t add on to one of those, or dismantle them. You also shouldn’t build decorative cairns for the sake of a photo op. Removing rocks from where they lay can cause erosion, and for the tiniest critters to lose their protection and home. You may not think that one cairn you build will make a difference, but you have to think long-term and of the aggregate. If everyone moved rocks to build cairns for a photo, you could change the course of a whole creek!
Let natural sounds prevail. AKA, don’t play music out loud from a speaker. It is disruptive to people around you and to animals in the area. Many people are looking to disconnect from the modern world for a little bit while they hike, and not be inundated with the sounds they’re constantly hearing throughout the day. Be considerate and wear bone-conduction headsets or a single earbud if you are concerned about not hearing animals or others on the trail, but want to listen to your music.
Don’t litter. At all. Don’t leave banana or orange peels, even buried. If you must bring toilet paper for going to the bathroom, pack it out in a separate baggie, don’t bury it. Be mindful of your supplies. I know a lot of litter on the trail is accidental: but be a good steward and be proactive in keeping track of your belongings and trash. Act like the lives of animals depend on you picking up your trash, because they do.
