TREKKING TIPS

Can You Handle It?
If you can walk, you can hike, but start with beginner-rated trails of a mile or less and then work your way up to longer, more difficult hikes. You can usually find a sign at the trailhead that lists the length of the route; remember, though, that the posted mileage is typically one-way, so gauge your time and effort accordingly.

Gear Up
Everyone needs a day pack; choose one with multiple pockets, padded shoulder straps, and large zipper closure. And make sure it’s the right size: When properly adjusted, the base should sit on your hips and the top should be at least one hand-width below the base of your neck. Footwear designed specifically for hiking offers better support and traction. Choose a pair that’s a half-size larger than your street shoes to allow for some swelling as you walk and to accommodate heavier hiking socks. Wear thick wool or synthetic blend socks designed to wick moisture away from the feet, as wet feet is the primary cause of blisters. Some things to keep in your day pack: first-aid kit; water bottle; Swiss Army knife; topographic map; compass; space blanket; and sweater.

Equipments
High quality trekking gear is difficult, if not impossible, to buy in India, so check the equipment list before leaving home. Please bring all your equipment with you as it is not uncommon for unaccompanied gear to get lost en route. A list of the essential equipment you will require for an average India Insight Tours trek is given below. If you plan to do any climbing, you will have to supplement this equipment. Please sort out and divide your trekking equipment into three categories:

1.to wear on the trail
2.to carry in the day pack
3.to pack in the duffel bag

You will not have access to your duffel bag once you leave camp in the morning, as it will be carried by pack ponies or porters. Therefore, you must anticipate all your daytime needs and carry these items in your day pack. Your day pack should be large enough to accommodate your water bottle. personal first aid kit, sun cream, sweater or down jacket, rain parka and lunch box. Your duffel bag should not weigh more than 30 lb. (20 kg). If you have heavy equipment such as special cameras or scientific equipment, additional ponies or porters will have to be hired and you will be charged for this extra service.

Avoid blisters
• Custom boots are surely a plus
• Make your socks fit your feet softly?
• Socks should wick moisture away from your skin. Are they wool or synthetic, rather than cotton?
• Try wearing a liner sock that also wicks sweat.
• Apply a preventive pad of moleskin or a layer of tincture of benzoic compound to blister hot spots before trouble starts.
• Take your boots off during rest breaks and allow your feet to cool and dry.
• Wet feet are definitely blister prone. Try an antiperspirant on your feet. An aerosol works best because powder tends to cake, adding to the risk of a blister.

How to Thaw cold feet
Swing your leg forcefully back and forth, like a pendulum. Inertia will force the blood to the tips of your toes.

Dehydration
The basic rule of thumb is to start a walk having had 16 oz. of water (a pint or half liter), then replenishing with a cup of water every 15-20 minutes. That is about a water bottle-full an hour, about a half liter or pint. End your walk with a big glass of water. That will prevent dehydration - losing too much fluid from your body. New guidelines in 2003 tell distance walkers and runners to drink as soon as thirsty.

Signs of dehydration: Dry mouth, fatigue, dizziness, stomach ache, back pain, headache, irritability, decreased urination.

The symptoms of dehydration:
nausea, cramping, lightheadedness and confusion.

Drinking and Walking
Exercise such as walking causes the metabolism to rise and body water to be lost through increased respiration and sweat. Walkers should drink a large glass of water an hour before walking, then drink about a cup of water every mile. When you finish walking, drink a glass of water. Guidelines for the marathon and half-marathon now say to "drink when thirsty" rather than pushing water, in order to prevent hyponatremia - drinking too much with replacing electrolytes.

Hydration Guidelines for Walkers
Drink a large glass of water 2 hours before the walk, then nothing until you get started. This gives you body enough water and you enough time to use the bathroom before you start, then not be running to the first porta-john on the route.

Along the walk, drink water at each water stop. On warm days, carry your own water in your waist pack so you can drink a cup of water every 20 minutes if there isn't enough on the course.

At the end of the walk, drink a large glass of water.

Sports Drinks
Sports drinks often are offered. You will generally not need a sports drink if you are walking for an hour or less. For longer walks, enjoy some sports drink after the first half hour.

Plain Water: For walks of an hour or less, plain water is the best drink.

•Add Salt: When your walk is going to be longer than an hour, a sports drink or salty foods such as pretzels can help with water absorption in the body as well as replacement of salt and energy.

•Drink Before You Walk: Prepare for your walk by drinking a tall glass of water (17 ounces or 500 mL) 2 hours before your walk. This will allow time for any extra to pass through you body before you hit the trail.

Salt Before a Long Walk: Before long walks, have a bit of extra salt with your meal or snack so you will have enough sodium to stay in balance.

•Plan for More Water: Carry water with you or plan for water stops along the route where you will be able to get a full drink of a cup of water every 20 minutes.

•A water fountain may not be able to deliver enough water for you to get a full cup.

•Drink When Thirsty: Older guidelines said to drink before you are thirsty, but new guidelines by USATF in 2003 for long distance runners and walkers say to use thirst as a guide and to drink when thirsty.

•Drinking When Sweating: If you are sweating more than usual, drink more than usual.

•High Altitude: You lose even more fluids at high altitudes, in heat and low humidity and need to drink more than usual. Again, let thirst be your guide and drink as soon as thirsty.

•Flavor Your Water: Make your water taste good so you will want to drink more. Add a squirt of lemon and keep it cool.

•Drinking After Your Walk: After your walk, end with another tall drink of water. After a long walk, do not overdo on plain water, use sports drink and/or salty foods to replenish salts as well.

•Signs of Dehydration
• • nausea after exercise
• • dark yellow urine or no urine
• • dry, sticky mouth
• • dry eyes

What Walkers Shouldn't Drink

•Do not drink water from a lake or stream unless you filter or purify it. In many places there are nasty parasites such as Giardia lamblia and Cryptosporidium in the unspoiled mountain streams -because they are in the local squirrels and other animals.

•Do not drink sodas, juices, or carbonated beverages during the walk. Gas, belching, and stomach cramping can result. Save these for after the walk.

•Do not drink milk or drinks that contain milk(lattes, cappucchino, chai tea, shakes, etc.) Many people are lactose-intolerant and can experience effects such as nausea, gas, bloating and diarrhea. They may not realize they are lactose-intolerant until they take up exercising, which enhances the effects they may not have noticed sitting at home. See Sensitive Subjects for more information on runner's trots and stomach upsets

•Do not drink coffee, tea, or other drinks with caffeine. Caffeine is a diuretic and removes water from your body, making you need to urinate more frequently.

Caffeine: Avoid caffeinated beverages before your walk, they cause you to lose fluid, making you thirstier as well as making you take inconvenient stops along the way. It can also loosen the stools and cause unpleasantness when out on a walk with few available restrooms. If you need some caffeine to get moving in the morning, limit yourself to the smallest possible amount before walking.

•Do not drink alcoholic beverages. Alcohol also dehydrates the body. After the walk, a nice cold beer may seem perfect, but start with a large glass of water. Do not drink alcohol the evening before a long walk. When walking long distance for several days, avoid alcoholic beverages completely.

Walking Mistakes
• 1.Overstriding
• 2: Wrong Shoes
• 3: Flapping, Slapping Feet
• 4: No Arm Motion
• 5. Chicken Winging
• 6. Head Down
• 7. Leaning
• 8. Wrong Clothes
• 9. Not Drinking
• 10. Overtraining

How to Walk - Walking Stride
Avoid over striding - taking longer steps to increase speed. This is potentially harmful and is inefficient.
Take more, smaller steps rather than lengthening your stride.
Your stride should be longer behind your body, where your toe is pushing off, rather than out in front of your body.
Your forward leg has no power, while your back leg is what is driving you forward. Getting the full power out of the push from the back leg as it rolls from heel to toe is the key to powerful, efficient walking.
Fast walkers train themselves to increase the number of steps they take per second and to get full use out of the back part of the stride.
Above: The stick walker on the left is overstriding, on the right is better.

How to Walk - Warm-up
Start out at a slow, easy pace for each walking session.

Allow your muscles to warm up before you stretch, add speed or hills.

Warm up for 5 minutes at this easy pace.

How to Walk - Stretching Routine
Stretching will add flexibility and can make your walking more comfortable.

Warm up for 5 minutes at an easy walking pace before stretching, never stretch cold muscles or you risk tearing them. Incorporate mobility exercises designed to take a muscle and joint through its range of motion. You will start at the top of your body and work your way down.

Find an upright pole or fence or wall that will support you for leaning into on some stretches.
Stretches and Mobility Exercises for Walkers

Head Circles: Make 1/4 circles with your head. Start with your ear near your shoulder on one site, rotate your head around to the front, ending with your ear near the shoulder on the other side.

Roll your head back to the other side. Repeat 5-10 times.

Arm Circles: With one arm at a time, make backwards arm circle with your palm facing out, thumb pointed up. Repeat 10-15 with each arm. Then make forward arm circles with palm facing in, thumb pointed down, repeat 10-15 times.

Hip Stretch: Stand up, take a half-step back with the right foot.
Bend your left knee and shift your weight back to your right hip.
While keeping the right leg straight, bend forward more and reach further down your right leg.
Hold for 15-30 seconds.
Switch sides.

Quadiceps Stretch:
Stand erect, holding onto a wall for support.
Bend your knee behind you so that you can grasp your foot, holding your heel against your butt.
Stand up straight and push your knee gently back as far as you can, the hand just keeps the heel in place.
(For some, it is more comfortable to use the hand from the opposite side).
Hold for 15-30 seconds, then switch.

Calf Stretch: Stand an arm's-length from the wall/post.
Lean into wall/post, bracing yourself with your arms.
Place one leg forward with knee bent - this leg will have no weight put on it.
Keep other leg back with knee straight and heel down.
Keeping back straight, move hips toward wall until you feel a stretch.
Hold 30 seconds. Relax.
Repeat with other leg.

Soleus Calf Stretch: From the calf stretch position, bend the back knee so that the angle is changed to stretch the Achilles tendon. Keep your heel down, hold 15-30 seconds. Then switch legs.

Leg Extensions: Facing the pole, hold on with both hands. Bending at the knee, bring one leg forward, then extend and swing that leg back and behind. Repeat 10-15 times, then switch legs. Be cautious of hyper extending your lower back.

Cross Over Leg Swings: Holding onto the pole or fence rail with both hands, face forward. Swing one leg in front of your body gradually swinging higher. Swing about 10-15 times with each leg.

After stretching and mobility exercises, now you are ready to walk the main portion of your walk at your desired speed.

How to Walk - Cool Down
For the final 5-10 minutes of your walk, finish with an easy walking pace.
At the end of your walk you may want to repeat the stretches you did after your warm-up.