Group hikes are a great way to combine exercise with social connection

Day hiking is a great form of exercise on many levels, helping you to maintain your physical health, make new social connections, and regulate your emotions. Here are the most common questions I field when helping people interested in hiking get started.

Q: What should I bring for a day hike?

A: A backpack that can hold 20-25 liters. Bring at least one liter of water, or two if you plan to be out for more than 3 hours. A sandwich and an apple or snack bars, a paper map, a fully charged phone, a small first-aid kit, sun protection (hat, sunglasses, sunscreen), a sweater and a rain jacket/wind breaker, a headlamp, a multi-tool/knife, a whistle, and basic emergency items (lighter/matches).

Q: How much water do I need?

A: Plan roughly 1 liter for every two hours of moderate hiking in mild weather. Most hydration systems can hold 2-3 liters, or you might bring two one-liter bottles. Start hydrated, sip regularly, and consider bringing electrolyte tablets you can mix with your water if it’s hot or you sweat a lot.

Q What should I wear?

Dress in a lightweight synthetic or wool top, synthetic shorts or pants, wool socks, and wool or synthetic underwear. You want to avoid cotton because it can absorb perspiration, it takes a long time to dry, and it can cause blisters, particularly on your feet and between your butt cheeks. In addition, bring a fleece or synthetic pullover and a lightweight waterproof/windproof shell. Wear comfortable trail runners, hiking shoes or boots that are well broken in. Bring a hat and sunglasses. In cooler conditions, pack gloves and a warm jacket.

Q: How do I choose a trail for my fitness level?

Check distance, elevation gain, and terrain. If you’re new, aim for under 4 miles and under 800 feet of gain on well-marked trails. Read recent reports if they’re available, note average hiking times, and choose out-and-back routes so you can turn around if needed.

Q: How do I interpret trail difficulty ratings?

• Easy: short distance, minimal elevation, well-maintained.
• Moderate: longer distance or noticeable elevation gain, some uneven terrain.
• Hard: steep climbs, significant elevation, rough/technical sections.

Q: How can I navigate without getting lost?

Carry a paper map that shows trails, where they intersect, referred to as a trail junction, along with viewpoints and other notable features, such as waterfalls or stream crossings. Whenever you come to one of these locations, pull out your map and find your location on it. That’s how all hikers, even the most experienced, stay found. A paper map is better than one on your phone in two ways. The first is that it won’t ever run out of power and can’t break if you drop it. The second is that it doesn’t require practice to use. Don’t underestimate the skills required to use a smartphone navigation app. If you don‘t use it all the time and take time to download maps to your phone in advance, you could be stuck up the river without a paddle, so to speak.

Before you start hiking, review your route and leave a trip plan with a trusted friend, who can contact the authorities if you don’t come home. Simply writing that trip plan will force you to go through the planning steps. Estimate how long it will take to hike your intended route – most people hike at a rate of 1.5 miles per hour – and consider setting a turnaround time so you can return before the sun sets.

Q: What should I do if I see wildlife?

Keep your distance, don’t feed animals, and give them space to pass. For bears or moose, speak calmly, back away slowly, and never run. Carry bear spray in bear country populated by brown bears (mostly west of the Mississippi) and make lots of noise when hiking by talking or singing. Ensure your bear spray is easily accessible, that you know how to arm and use it, and that everyone in your group has their own canister. Bear spray is like a parachute. Everyone has to have their own.

Q: How do I handle blisters or sore feet?

The best protection is prevention. Wear well-broken-in shoes and tape your heels with an inexpensive tape called Leukotape (available at Amazon or Walmart). It is vastly superior to moleskin, which is no longer widely used, and less expensive. Do this before you put on your socks. Avoid wearing cotton socks because they tend to accumulate moisture when your feet sweat, which can cause blisters. Wear wool socks instead. Trim your toenails so they don’t jam against the front of your shoes when you hike downhill: this way, you’ll avoid black toenails. Make sure your shoes fit properly. You want a finger’s width of space in front of your toes.

Q: What’s the best way to pack my daypack?

Put a jacket or sweater at the bottom, your food in the middle, and frequently used items like your map and sunscreen toward the top. If you carry water bottles, put them in pockets that are easily accessible. If you use a hydration system, it should rest flat against your back inside the pack.

Q How do I check weather and trail conditions?

Review weather forecasts for the trailhead and higher elevations. Weather.gov is a reliable source that allows you to type in the names of popular destinations, including mountains. Look at recent trip reports and park/forest service updates for closures, snow, or mud. Be ready to turn around if conditions deteriorate.

Q: What if I start feeling tired or unwell?

Take a break, eat, drink, and reassess. If you feel dizzy, chilled, or overheated, stop in the shade or shelter, adjust your layers as needed, and stay hydrated. If symptoms persist, turn back. Don’t ignore early signs of heat exhaustion or hypothermia.

Q: How fast should I hike?

Go at a conversational pace. A common estimate is 2 miles per hour on flat ground or 1 mile per hour if you climb 500-1000 feet of elevation gain in that hour. If you need to rest or catch your breath, take short breaks instead of long ones. If your hiking partner is hiking too fast, ask them to slow down. If you can’t hold a conversation with your hiking partner or others in a group, they’re hiking too fast.

Q: Do I need permits or fees?

Some areas require day-use permits or parking passes. Check the land manager’s website for rules and fees. Display passes at the trailhead and follow posted regulations.

Q: What are Leave No Trace basics?

Stay on established trails, pack out all trash (including food scraps and toilet paper), keep a safe and respectful distance from wildlife, be considerate of other hikers, dispose of waste properly, and avoid damaging plants or trees. If nature calls, use restrooms or dig a cathole to put poop in that’s 6–8 inches deep at least 200 feet from water and trails. If local conditions forbid burying poop and used toilet paper, pack it in a plastic Ziploc and carry it out with you.

Q: How do I stay safe when hiking alone?

Share your plan and return time with someone, carry a paper map so you can check your location frequently, stick to familiar or well-traveled routes, and avoid risky terrain. Trust your instincts: if something feels off, turn back.

Q: What should I eat on a day hike?

Bring a mix of quick carbs, fats, and protein, such as trail mix, energy bars, sandwiches, jerky, fruit, and nut butter. Snack every 45–60 minutes to maintain your energy levels. Include salty foods or add electrolytes to your water on hot days.

Q: How early should I start a hike?

Start early (like 8:00 a.m.) to get a parking space, avoid heat and crowds on popular trails, or thunderstorms. In certain parts of the country, afternoon thunderstorms occur regularly, heated by increasing temperatures, but can be avoided if you start and finish your hike earlier in the day. Allow time for breaks and unexpected delays. Aim to be off the trail at least an hour before sunset.

Q: Do I need trekking poles?

Trekking poles are optional but helpful. Poles improve balance, reduce knee strain on descents, and aid in steep or uneven terrain. Adjust the pole length so that your elbows are at approximately 90 degrees on flat ground. You also don’t have to use them all the time. Many people carry them on their backpacks when climbing and only use them on downhills

Q: How do I deal with rain or sudden weather changes?

Pack a lightweight waterproof jacket and a pack cover, or use a plastic bag as a pack liner. Keep a warm layer even in summer. If it does rain, you’ll stay warmer if you wear the warm layer under your rain jacket. If thunderstorm risk is high, avoid exposed ridges and summits; descend to lower, forested areas if thunder is nearby.

Q: What emergency items should I carry?

The “Ten Essentials”: navigation, headlamp, sun protection, first aid, knife/tool, fire (matches/lighter), shelter (emergency bivy or foam pad), extra food, extra water, extra clothing layers, and a cell phone. Even on short hikes, these can help you stay comfortable if the unexpected happens or you’re injured. They can also help someone else if you come across a person who is in need of assistance.

The reason we recommend carrying these items is that Search and Rescue takes an additional 4 hours to reach you for every 1 hour you walk from a trailhead. You can’t expect the 7-minute response times that you get from Emergency Medical Services in more urban areas.

For example, if you have an accident after hiking for 4 hours, it can take search and rescue 16 hours to just reach you, not even extract you if you’re immobile. You need to carry extra items to stay safe and not experience shock or hypothermia while waiting for help to arrive. This is also why it’s so important to leave a trip plan with someone you trust, who can report you missing if you don’t come home in time.