Prevention and Wellbeing
Proper Backpack Use. A backpack is a hiker’s best partner. When going on long hikes or treks, make sure not to over burden yourself by carrying more than you can handle and distribute the weight by placing heavier items at the bottom of your backpack. Claudia made sure to choose a pack that was suitable to her size and equipped with an adjustable hipbelt. This way, the weight would fall mostly on her legs, protecting her neck and lower back.
A Nutritious Diet to Go with Your Lifestyle. Good nutrition is fundamental to an active lifestyle, especially when it comes to sustained, strenuous exercise. That’s why when Claudia and her friends hike, they make sure to have a good breakfast, a good dinner and something lighter for lunch. Meals that are rich in nutrients and calories obtained from eggs, cereal, dairy products, meats and fish provide the necessary energy for the long hikes. Throughout the day, Claudia makes sure to drink lots of water and eat fruit to keep her body hydrated, and for quick energy boosts, she eats a cereal or chocolate bar.
Gradually Work Up Your Level of Physical Endurance. If you are not used to regular exercise and are planning on a long hiking trip, you should take it gradually. Avoid carrying your backpack for long stretches of time or overexerting yourself on very long walks for the first couple of days. Lack of training followed by sudden strenuous activity can cause microscopic tears in muscular and connective tissue, producing edemas – swelling caused by accumulation of fluid in the tissue. This swelling affects nerve endings, eventually causing pain.
Avoid Cold and Dampness. Cold and dampness can also contribute to body aches, especially during sleep. Keep your back warm, particularly your lumbar, dorsal and cervical areas where the onset of pain is more common. Avoid setting up your tent on damp surfaces. Buy a sleeping bag rated for temperatures a few degrees colder than you expect to encounter. A sleeping pad is also recommended to help isolate your body from the cold ground as well as provide more comfort.
Mind Your Drinking Water. The water you drink can also make a difference. Claudia knew this, so during her trip, she tried to buy bottled water whenever possible. Your body gets used to drinking the water of a certain place. The water in other places, even when it’s perfectly safe to drink, may contain microorganisms that your body is not accustomed to. These microorganisms do not necessarily pose a serious threat to your health but may cause discomfort since your body is not used to them.
