Hiking 101

HIKING 101
Dennis Lopez
UP Mountaineers

Hiking 101

Outline
Introduction
Enjoying the Great Outdoors
Understanding Risks
Protecting the Environment

Hiking 101

Where to start?
What you need?
What to do?
Common hiking problems

Hiking 101

Enjoying the Great Outdoors

Mountains, hills, forests,
deserts (trekking, camping,
wildlife viewing, plant study)
Lakes, rivers (fishing, kayaking,
whitewater rafting)
Seas, oceans (Surfing, scuba
diving, skin diving, bumming,
etc.)
Other places of interest:
Historical and cultural areas
Photos: UP Mountaineers Library

Hiking 101

Hiking is Pleasurable but Dangerous

Exposed to elements
Usually isolated and away from
outside assistance.
Requires focus and specific sets
of skills
Weigh the risks against rewards
Careful planning and execution
You are never the master of
the environment
Sawtooth Ridge, Mt. Guiting-Guiting

Hiking 101

Your Presence in Nature

- Irresponsible disposal
(or non-disposal) of
waste
- The urge to take home
souvenirs (stones, sand,
artifacts)
- Unsustainable number
of visitors
Photos: UP Mountaineers Library

Hiking 101

Mt. Sicapoo, 2013

Mt. Pico de Loro, 2009

Mt. San Cristobal, 2013

Mt. Halcon, 2013

Hiking 101
Mt. Pulag: Unregulated visitor volume is straining the
carrying capacity at the campsites and the summit

2009

2011

2010

2013

Hiking 101
Mt. Pulag: Unregulated visitor volume is straining the carrying
capacity at the campsites and the summit

1983

2011

2010

2013
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Hiking 101

Leave No Trace Principles

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
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Hiking 101

Take nothing but pictures

Leave nothing but footprints
Kill nothing but time
You dont want a bad guest staying in your house.
Dont be one in Mother Natures.

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Hiking 101

The best way to master

LNT in the mountains
is to live by it in your daily life.
low impact lifestyle = low impact
mountaineering

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Hiking 101

Where to Start?
Taking your first step towards a life
outdoors.

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Hiking 101

What adventure do
you want?
Occasional short
hikes
Day trips or a few
camping trips
Exploration and
expeditions
Technical or big
mountain climbing
What you choose to do will determine what you need to do.

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Hiking 101

Where to Start
Join an Established Group
Tagging along with experienced hikers on
your first few hikes
Help you to learn skills
Have someone to train with
Make sure that the organization (and its
members) is legitimate and reputable.
DIY
Learn from available resources and start
from scratch
More time consuming and sometimes
riskier. But the experience is priceless.

UP Mountaineers tambayan

Trail to Mt. Ugu, Benguet (photo: Nards Coll)

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Hiking 101

Physical and Mental Conditioning

Hiking / Climbing Requires sustained
physical exertion for an extended
period of time.
Build cardio-vascular and muscle
endurance (run/swim/bike, weight
training)
Eat and sleep well before any trip

The best training for

mountaineering is mountaineering.

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Hiking 101

Physical and Mental Conditioning

Its not always sunshine and dry
weather in the mountains. Most
likely, you will be cold, wet and
miserable.
Expect the worst and hope for the
best.
Climbing requires focus, lest you get
lost or fall.
Bring a lot of patience and good
humor.
Keep the spirits of your teammates
up if you can.
All the hard work will be rewarded in the
end

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Hiking 101

Planning Your Trip

Study your destination
Set your objectives
Set a pre-climb meeting to
discuss:

Itinerary
Route
Logistics
Budget
Grouping
Meals and equipment
Contingencies

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Hiking 101

Gear and Packing

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Hiking 101

What Gear to Bring

Familiarity with the equipment used in hiking is a
requirement for any serious outdoorsman.
Bringing the right equipment will spell the difference
between a good nights rest or a miserable,
sometimes, disastrous night in the wild.
The first step in bringing the proper equipment is
good planning (i.e. pre-climb meeting).

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Hiking 101

The Climbing Checklist

Hiking gear can be categorized into:

Personal Gear
Clothing
Emergency Kits
Survival Kit
Food/Provisions
Sleeping Gear
Camping Equipment
Other Group Equipment
Optional Items

Have a gear checklist to avoid leaving out anything important

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Hiking 101

ESSENTIAL PERSONAL GEAR

BACKPACK
Large enough to contain all the gear and provisions
you need
Backpacks come in several designs and sizes. Make
sure your backpack is sturdy enough to endure for
rough handling and carrying heavy loads.
FOOTWEAR
A good pair of boots has:
Ankle support
Cleated for traction
Sturdy enough to withstand heavy use and exposure to
the elements.

Moving around camp is easier on flip-flops or sandals.

Sandals should be made of durable materials that are
quick-drying and non-chafing.
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Hiking 101

ESSENTIAL PERSONAL GEAR

Clothing and Rainwear
Keep your change of clothes dry by
storing them in waterproof bags.
Do not over-pack on clothes
Layering is the key
Personal Lighting
Headlamps free your hands for other
functions, but flashlights are also
okay.
LED bulbs consume less energy.
Always bring extra batteries (and
bulbs), place it in waterproof
containers.
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Hiking 101

ESSENTIAL PERSONAL GEAR

Folding knife or multi-tool
Multi-function gadgets that can help
around in the camp kitchen, as well as
field repairs.
Make sure to clean the blades properly
before folding to avoid corrosion.
Fire Starters
The easiest way to make fire is with
matches or a lighter.
Bring at least 3 lighters or matches and put
it in waterproof packaging. Place in
different locations inside the pack.
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Hiking 101

ESSENTIAL PERSONAL GEAR

Water Containers
Comes in many forms and sizes.
Choose one that is sturdy and
lightweight.
Avoid bringing one big container
with all your water, as it is difficult
to pack.
Mess Kit
A re-sealable container plus a
lightweight spoon and fork set is
better than bringing paper plates
and disposable utensils.
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Hiking 101

ESSENTIAL PERSONAL GEAR

Personal Identification
May come in the form of
company/school ID or dog tags.
Should contain basic information as
well as medical conditions.

Whistle
Mobile Phone
Cash
Avoid bringing more money than you
need as it will attract unwanted
attention.

Pen and Paper

Documenting the events of your
climb is necessary for future review
or evaluation.

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Hiking 101

ESSENTIAL PERSONAL GEAR

Waterproof Bags
Lightweight polyester bags with waterproof
coating will keep your belongings dry.
You may also use large zip-lock bags or
durable plastic bags sealed with rubber
bands.
Extra plastic bags
For storing wet clothes and trash.
Canvass Bag
To carry miscellaneous items, groceries, or
pasalubong

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Hiking 101

TOILETRY
Bring only a suitable amount
you need based on the number
of days of the trip:

Toilet Paper (a must!)

Toothbrush and tooth paste
Sunblock
Soap (preferably biodegradable)
Other personal hygienic needs

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Hiking 101

EMERGENCY KITS
FIRST AID KIT

REPAIR KIT

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Hiking 101

SURVIVAL KIT
It should contain (but not limited to):

waterproof matches
medicine
compass
pocket knife
whistle
surgical rubber tube
signal mirror.

Put in a compact and waterproof

container which can be carried during
short hikes even without a backpack.

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Hiking 101

OTHER PERSONAL GEAR

Trekking Poles
Provides stability while walking.
Distributes weight to the upper body,
thus reduces strain on your foot.

Camera
Preserve your memories of your trip
on film (or memory card).
Useful for documentation
Bring extra batteries, especially in cold
places.

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Hiking 101

SLEEPING GEAR
Sleeping Pad
Insulates and cushions your back from the cold,
hard ground, so you can get a good nights sleep.
Could be a high-end inflatable pad or the
cheaper local version made from soft rubber
(earth pad)
Sleeping Bag
Insulation for cold-weather sleep.
Check the rating if it meets the lowest
temperature in your intended destination
Can be made from synthetic materials, or the
traditional goose down.
For warmer climates, a malong will do.

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Hiking 101

CAMP EQUIPMENT
Tent
Shelter against the elements.
The number of tents should be enough to
contain all the members of the team
Ground Sheet
A sheet of plastic or water-resistant woven
material usually the size of the tent, or
larger.
Multiple uses: protective layer between the
ground and the tent; temporary shelter;
socials area.
Bring tying strings/guylines.
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Hiking 101

CAMP EQUIPMENT
Stove
Portable stoves using liquid or gas
cartridge fuels for camp cooking.
Each group should have at least two to
lessen the time in meal preparation.
Cook Set
Composed of stackable pots of varying
sizes.
Should be big enough to feed the entire
group in one cooking.
It is essential to clean it after each use.

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Hiking 101

NAVIGATIONAL EQUIPMENT
Map and Compass
Land navigation will be necessary for
unfamiliar destinations with
unmarked trails.
Carry a map of the area that you wish
to explore.
Maps should always be kept
waterproof.
GPS Devices
Using satellite data is valuable to
determine your exact location and to
track your movement.
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Hiking 101

GROUP EQUIPMENT
Bolo
Used primarily for trail-blazing.
Check for sharpness before
packing for a climb.
Pack inside the bag to avoid
unwanted attention.
Bring a small sharpening stone.
Hand Trowel
A small, lightweight trowel will be
enough to dig a cathole.

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Hiking 101

GROUP EQUIPMENT
Rope
The type of rope to be brought is dependent
on the nature of the trip and the destination.
Pack the rope inside a waterproof bag, and
keep it inside your bag when not in use.
Mountaineering Equipment
Various hardware that aid vertical and roped
climbing
The decision to bring these gears also
depends on the nature of the activity. Hiking
trips do not normally need these equipment.

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Hiking 101

OTHER GROUP EQUIPMENT

Extra Tarp (with guylines)

Camp lamp
Two-way radio
Water filter pumps
Music player with speakers
(not accepted by everyone)
Advanced first-aid devices
(stretchers, splints, etc.)

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Hiking 101

MISCELLANEOUS ITEMS
Bringing these items means you will carry extra load for the
extra convenience in the campsite.
Its up to the climbers needs if he/she is willing to make
sacrifices (i.e. carry a heavier load).
Optional Items to bring:

Rubber Bands / Garters

Camera tripod
Umbrella
Stool
Hammock

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Hiking 101

CLOTHING

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Hiking 101

CLOTHING
The type and amount of clothing to bring on a
trek depends on the trek duration and
conditions.
Outdoor clothing should be able to provide
protection against the elements.
Number of Days + 1 Rule: follow this rule to
avoid excessive clothes. Bundle clothes to be
used per day on separate waterproof bags.
(this rule changes for multi-day trips)

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Hiking 101

CLOTHING
Layering
Wear several thin layers of clothing to help
regulate the heat around your body that is better
than wearing one thick layer.
Works by heating the dead air spaces around
your body, thus creating better insulation.
In extremely wet conditions, its warmer to wear
layers of wet clothes than frequently change into
one dry clothing.

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Hiking 101

QUIZ: IS YOUR PACK NOW

COMPLETE?
Double-check what is missing

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Hiking 101

THE CLIMBING CHECKLIST Final Reminders

Remember: what works for you might not work for others.
You can make your own version of checklist in due time.
Weigh your pack loaded with water before leaving your home
so you have an idea how heavy your load will be.
To save weight, the things you bring should have multiple uses
(e.g. malong, ground sheet, bandana, etc.)
You packed smartly if:
you were able to use everything you brought (except, hopefully, the
first aid kit),
you didnt have to borrow gear from someone else, which you forgot
at home.
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Hiking 101

HOW TO PACK YOUR BAG

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Hiking 101

THE BACKPACK
How comfortable you are while
hiking literally rests on your
shoulders.
A good backpack may be
expensive; but it has been designed
with the aim of distributing the
weight evenly while providing
stability while you walk.
As such, it would be wise to invest
time and money to research a good
backpack.
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Hiking 101

FITTING A BACKPACK
When it comes to fit, the right backpack
is one that offers:
A size appropriate for your torso length (not
your overall height).
A comfortably snug grip on your hips.

Measure your torso length before you

begin shopping.
Check the specs of a pack that interests
you. See if it available in multiple sizes
or if a single size with an adjustable
suspension.
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Hiking 101

PACKING 101 ABCs OF PACKING

Accessibility
Immediate need items (trail food, jacket, first
aid kit, wallet, etc) should be placed on top of
the pack, preferably at the top load.

Balance
Light items should be packed at the bottom
and away from the frame while heavy items
should be placed close to the back.

Compressibility
Release excess air from waterproof bags before
putting inside the pack.
Use compression straps to reduce empty
spaces inside the pack.

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Hiking 101

PACKING 101 ABCs OF PACKING

Water Proofing
Wrap all equipment which
may be affected or
damaged by water in sealed
and durable plastic bags.
Use a large plastic bag as
the inner lining for the
backpack to provide
additional protection.
Watch out for those pointed
gears while packing!
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Hiking 101

CARRYING A BACKPACK
You might strain your back if not done
properly.
Lift with your legs
Use a waist-level platform where you can
place your pack and carry it without bending
over.
Use your lap as platform
Adjust the load lifters (A) and sternum strap
(B) to customize the fit to your body.
Tighten the hip belt (C) so that it fits your hips
snuggly. This helps transfer the weight to your
lower body.
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Hiking 101

QUIZ: How much weight in your pack

is safe to carry?
As a general rule, the weight of your
loaded pack shouldn't exceed 25% to 30%
of your ideal body weight. Some
experienced backpackers may be able to
carry more, while novices should generally
start with less.

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Hiking 101

FOOD

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FOOD PROVISIONS
making sure you dont go hungry.
Nutrition
Basic food groups
Hydration

Bringing enough food / Meal

assignments
Trail food
Major meals

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Hiking 101

FOOD PROVISIONS On the Trail

Trail Food
Should be energy-rich to replenish what
you have spent during the hike. (Bring
enough to be shared, but not too much
that it is wasted.)
It weighs lighter if it is placed in a resealable plastic bag than in a hard plastic
case.

Packed Lunch
A climber can save time by avoiding
cooking food at the early stages of
hiking.

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Hiking 101

FOOD PROVISIONS in Camp

The group should agree on what type of food
to bring. You should consider dietary
restrictions of some group members.
Use re-sealable plastic bags and containers to
minimize trash.
Label your plastic containers
Remove paper labels from cans and use a
marker to write down the contents.

Rice and Eggs: The rice placed inside a plastic

container cushions the eggs in your pack.
Wrap the eggs individually in a plastic bag
before putting it inside the container so if the
eggs crack, it will not spill.

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Hiking 101

FOOD PRESERVATION
There is no better reward after a long and
exhausted day of trekking than the
satisfaction of a delicious, well-prepared
meal.
Food preservation and preparation are
crucial in camping.
Methods:

Pre-cooking
Drying / Dehydration
Pickling (soaking in vinegar)
Smoking
Salting
Chemical preservatives

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Hiking 101

CAMP COOKING Other Considerations

Cooksets:
Should be big enough to cook the food
of the group.
Made from aluminum, stainless steel or
titanium. Some cooksets already have
non-stick surface for easier cooking and
cleaning.
Fuel for the stove
Make sure you bring the right fuel at
the right quantity.
Cooking Oil
Used cooking oil will be brought down
by using a PET bottle.
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Hiking 101

ON THE TRAIL

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Hiking 101

BEFORE HEADING OUT

Let someone responsible know where
youre going, when youre expected back,
and persons to contact in case of delay in
return.
Leave a copy of a map, with your
intended route highlighted and itinerary
details, with a family member or your
contact person.
If you change your plans before you start
a trip, call and update someone, even if
you simply leave a message through text
or voicemail.
Make sure you are fit and healthy.

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Hiking 101

Trail Movement

Pacing
Start slow
Maintain a pace everyone can follow
Put the slower hikers in front and follow their pace

Rest stops
Give the body time to recover from the shock of initial
physical exertion
Time to re-fuel / re-hydrate
Photo-ops
Do not take too long to avoid cooling down

Team compression
Evenly space the team
Wait for those lagging behind
Adjust trekking order to maintain distances

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Hiking 101

Trail Movement
Follow ridge lines
Safer, relatively easier path on the mountain
Avoid gullies and natural water drains
River crossings
Avoid crossing if river is high after heavy
rains
Unstrap hip belt / sternum strap before
crossing
More secure if crossed in groups
Use ropes if available
Maintain balance
Avoid stepping on loose rocks
Take advantage of secure hand holds
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Hiking 101

TRAIL SIGNS AND SIGNALS

Use materials found in nature, just make sure its
visible to the intended reader:
Directional
2 stones stacked
Twigs arranged like an arrow
Grass or leaves
Warning
3 stones stacked
Long branch barring the way to the wrong
path
Calling for help
Stones forming a pattern that can be seen by
aircraft
Smoke signals (last resort)
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Hiking 101

TRAIL SIGNS AND SIGNALS

Signals (whistle/flashlight)

To start trek (2 short whistle blasts)

To stop (1 long whistle blast)
In case of emergency
Calling for help (6 whistle blasts per minute)
Response (3 whistle blasts per minute)

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Hiking 101

TRAIL ETHICS
Be in your best behavior:
Following LNT principles
Respecting the locals /
other hikers
Keeping an eye on your
teammates
Minimizing noise / unruly
behavior on the train and
in the campsite.

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Hiking 101

QUIZ What do you do when

you get lost?

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Hiking 101

When Lost

STOP!
Stop moving. Regain your bearings.
Keep calm.
Think. Recall your movement.
Where did you last see a familiar
landmark?
Observe. What landmarks can you
see around you? Where is the most
prominent trail?
Plan your next move. Should you
back-track or follow an established
path? Can you call for help?

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Hiking 101

STAY HEALTHY ON THE TRAIL

The elevation and climate of some
mountains could pose some health
risks.

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Hiking 101

Possible health risks

Hypothermia (acute drop in body temperature)
Make sure you are sufficiently warm and dry
the whole trip by bringing sleeping bag,
jackets.
Layer your clothing to add insulation
Ask for help if you or your buddy shows signs
of sluggishness, shivering, slurred speech, or
incomprehension.
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Hiking 101

Possible health risks

Heat exhaustion / Heat stroke
Loss of water and electrolytes from prolonged
exposure to the sun could lead to dizziness,
cramping, and overall weakness.
In extreme cases, it could lead to serious trauma.
Stop in a shaded area, hydrate, rest, and wait the
heat out. Hike earlier in the morning or later in
the afternoon.
Immediately apply first aid to a person showing
signs of heat stroke.
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Hiking 101

Possible health risks

Dehydration (physical exertion, dry and cold
conditions, can make you lose water more quickly)
Hydrate before the trip (doing it during the climb
is already too late).
Drink regularly while hiking and at the campsite.
Bring a water bottle with you inside your tent
when you sleep.
For severe dehydration, put oral rehydration salts
to your water to replenish lost electrolytes.
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Hiking 101

Possible health risks

Altitude Sickness (atmosphere is thinner at high elevation,
making your oxygen intake lower than normal)
Take it easy while hiking. Start slow until your heart and lungs
get used to the thinner air.
Hydrate
Rest when you feel your heartbeat is higher than your usual
rate. Then start again slowly.
Get plenty of rest at the campsite. Make sure you are warm
and hydrated.
If you feel a headache coming, talk to your team leader or
medic.
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Hiking 101

Avoid other injuries

Base your pace on trail conditions.
Tread carefully, look out for sharp rocks,
branches ahead. Check for deep crevasses.
Err on the side of safety.
The mountain is just there. If the conditions
are unfavorable, do not proceed.

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Hiking 101

QUIZ How do you $#!* in the

woods?

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Hiking 101

When Nature Calls

Check if there are established
outhouses/toilets
Deposit solid human waste in
catholes dug 6 to 8 inches deep
at least 200 feet from water,
camp, and trails.
Pack out toilet paper and
hygiene products.
Pee away from the trail and any
water source.

Do not forget your trowel!

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Hiking 101

You are ready for your first hike.

But this is just the first step to
becoming a seasoned outdoorsperson.

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Hiking 101

Take it to the next level. Learn!

1. Equipment familiarization and
operation
2. Campsite selection and management
3. Knots and Ropework
4. Land Navigation and Orienteering
5. Cooking
6. Survival Skills (fire, shelter, and food)
7. Trail Blazing
8. Wilderness First Aid and Rescue
9. Technical Climbing
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Hiking 101

Want to learn more?

info@upmountaineers.org
www.facebook.com/upmountaineers

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