Summer Hiking Made Safer

Now that B.C.’s famous Grouse Grind (and other eagerly anticipated summer hiking trails) has officially opened, it’s time to step-up your hiking knowledge! Each year an increased volume of people set out unprepared; unfortunately, without the right preparations, hikers are more likely to get lost or injured. Lucky for us, Josh Bovard, kinesiologist at Copeman Healthcare Centre, has some timely tips and advice that can help ensure your health and safety are not at risk on your next summer outing. Happy hiking! —Vita Daily

pack the hiking essentials. Before thinking about the trail, make sure you pack the Top 10 essentials for hiking including first aid and emergency supplies.

start easy. There are plenty of great hikes in the Greater Vancouver Area, but don’t let your first hike of the summer also be your last! When picking your first hike, start with a hike that is within your physical ability; gradually add distance and elevation throughout the summer.

research the trail beforehand. Know the hike’s length, elevation change, and average time. Plan for it to take longer, just in case. Given the snowfall over the winter, many of the backcountry trails will still be covered in snow and likely closed until later July or early August.

check the weather forecast. When choosing what to wear, weather conditions should be one of the main factors to consider. Wearing layers is ideal as you can take them off or put them on as needed. Wearing sunscreen to protect your skin is also essential, even when it is forecasted to be cloudy, and especially if you are hiking to an elevated area.

wear appropriate footwear. Hiking boots are ideal as they have grip and will prevent slips, trips, and falls. They also provide good arch support to reduce the risk of rolling your ankle.

eat and drink consistently. Start with a healthy breakfast, then eat snacks and drink water during your hike to sustain energy levels. Bring snacks that are full of carbohydrates and salt to replenish strength. Bring more water than you think is necessary. Risks of dehydration and heat exhaustion are high in summer months.

be physically prepared. Start preparing now by strengthening your leg muscles with exercises such as calf raises/heel drops and sit-to-stand squats. When you get to the trail, do a dynamic warm-up including leg swings.

tell someone where you are going! Most importantly, think about this: if you get lost, will someone know where you’ve gone? Let someone else know where you are going, how long you should take, and the approximate time you will finish.

copemanhealthcare.com