These tips will help keep you safer while you enjoy exploring the great outdoors.
Hiking is a fantastic way to stay active, connect with nature and relieve stress. But whether you're heading out for a short walk in the woods or planning a more adventurous trek, being prepared can make all the difference in your safety and enjoyment. Here are some tips to keep in mind if you’re new to hiking or just want to be as prepared as possible:
- Choose the right trail. It's best to tackle trails that match your fitness level. If you’re a beginner, look for well-marked trails with minimal elevation gain and a manageable distance. Once you build confidence and endurance, you can gradually take on longer and more challenging hikes. Many hiking apps and websites provide trail ratings, difficulty levels and reviews from hikers.
- Wear appropriate footwear. Your choice of shoes can make or break your hiking experience. Regular sneakers might not provide the support you need, especially on uneven terrain. Instead, invest in a good pair of hiking shoes or boots with proper ankle support and a sturdy grip. If your hike includes wet or muddy areas, waterproof footwear can keep your feet dry and comfortable.
- Dress in layers. Weather conditions can change quickly while you're on the trail. Dressing in layers helps you stay comfortable in different temperatures. Start with a moisture-wicking base layer to keep sweat away from your skin, add an insulating mid-layer to trap heat if it’s cool and finish with a windproof or waterproof outer layer. Avoid cotton, as it holds moisture and can make you feel cold and damp.
- Stay hydrated and nourished. Dehydration can happen quickly, even on cooler days. Bring enough water for your hike—at least half a liter per hour of activity. Healthy snacks, like nuts, granola bars or dried fruit, will help keep your energy levels up.
- Inform someone of your plans. Before heading out, tell a friend or family member about your hiking plans, even if you’re hiking with someone else. Share details like the trail name, estimated duration and expected return time. In case of an emergency, this will help rescuers locate you more quickly.
- Understand trail etiquette. Good hiking etiquette ensures a pleasant experience for everyone. Always yield to hikers going uphill, stay on marked trails to avoid damaging the environment and avoid playing loud music that could disturb others or wildlife. If hiking with a pet, keep them on a leash and clean up after them.
- Check weather conditions. Always check the weather forecast before you head out. Rain, strong winds or extreme heat can make hiking unsafe. Sudden storms can lead to slippery trails or flash floods. If the weather looks questionable, consider postponing your hike for another day.
- Pace yourself. Hiking is about enjoying the journey, not just reaching the destination. Take breaks as needed, especially if you're on a longer hike or at higher elevations. Pay attention to your body's signals. If you feel lightheaded, dizzy or overly tired, rest and hydrate. Overexertion can lead to dehydration, exhaustion or injury.
Hiking is a rewarding activity that offers physical and mental benefits, but preparation is key to having a great experience. With the right gear, mindset and safety measures, you can confidently explore the great outdoors. Start small, be mindful of your surroundings, and most importantly, enjoy the adventure!
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Date Last Reviewed: March 13, 2025
Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor
Medical Review: Andrew Overman, DPT, MS, COMT, CSCS
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