Hiking is one of the best ways to enjoy nature while boosting your physical and mental health. Whether you're trekking through a forest, climbing a mountain or exploring a desert trail, hiking offers sunshine, fresh air and cardiovascular benefits. But without proper preparation, it can also pose serious risks.
Before you lace up your boots and hit the trail, follow these 10 expert-backed hiking safety tips to help you stay safe and make the most of your outdoor adventure.
1. Stay Hydrated
Dehydration is a leading cause of fatigue and injury on the trail. Wilderness guide Lindsay Huettman emphasizes the importance of hydration:
“Being well-hydrated and well-fueled before heading out can set you up for success. I've seen people do the opposite and pay for it severely.”
Tip: Carry more water than you think you'll need and sip regularly, even if you don’t feel thirsty.
2. Be Prepared
Research your trail’s terrain, elevation and weather conditions. Pack enough water, food and clothing layers to handle sudden changes.
Pro Tip: Trail mix is a classic for a reason—nutrient-dense and easy to carry.
3. Train Before You Trek
Condition your body for the hike ahead. Practice hill climbs, carry a weighted backpack and do leg-strengthening exercises like wall squats.
Bonus Tip: If you're kayaking or backpacking, tailor your training to those specific movements.
4. Don’t Hike Alone
Solo hiking increases your risk of getting stranded. Bring a friend and share your itinerary and emergency plan with someone not on the hike.
Safety Tip: Always carry enough supplies for both you and your hiking partner.
5. Stick to Daylight Hours
Hiking during daylight reduces your risk of getting lost and encountering nocturnal wildlife. Natural light also helps you navigate terrain more safely.
6. Pack the Essentials
Your hiking checklist should include:
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First aid kit
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Navigation tools (map, compass, GPS)
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Sun protection (hat, sunglasses, sunscreen)
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Insulated clothing (for cold weather)
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Fire-starting tools (matches, lighter)
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Nutrient-rich snacks
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Water and purification tools
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Emergency shelter (tent, tarp, sleeping bag)
7. Dress for the Weather
Check the forecast and dress accordingly. Layering is key for colder climates, while breathable fabrics work best in heat.
Quick Tip: Always bring extra outerwear just in case.
8. Have an Emergency Plan
If you get lost:
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Stay in one place (preferably near a tall tree)
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Use a whistle to signal for help
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Make sure your group knows your plan ahead of time
Why a whistle? It travels farther than your voice and conserves energy.
9. Bring a Water Purification System
If you can’t carry enough water, bring purification tablets or a portable filter. Mark water sources on your map so you can find them later.
10. Start Small
Begin with shorter hikes to build endurance and confidence. Local parks and nature reserves are great for practice.
Goal: Work your way up to longer trails by gradually increasing distance and difficulty.
Final Thoughts
Hiking is a rewarding way to connect with nature and improve your health—but safety should always come first. By following these tips, you’ll be better prepared to enjoy your adventure and return home safely.
