LET'S
LET'S
GO
GO
HIKING
HIKING
Packed with ten valuable tips for hiking
Advice from five world renowned mountaineers
Compiled by David Ramos
Beginners Ultimate Guide 2023

Contents
Chapter One: Introduction to Hiking
Chapter Two: Planning Your Hike
Chapter Three: Fitness and Nutrition for Hiking
Chapter Four: Dealing with Altitude Sickness
Chapter Five: Navigation and Orientation
Chapter Six: Safety on the Trail
Chapter Seven: Leave No Trace
Chapter Eight: Hiking with Children and Pets
Chapter Nine: Winter Hiking
Chapter Ten: Hiking as a Lifestyle
Bonus Chapter: Ten mistakes made by novice hikers

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Introduction to Hiking
Hiking is a great way to explore nature and get some exercise. It can also be a
dangerous activity if you're not prepared. This chapter will cover the basics of
hiking, including equipment, clothing, and safety.
First, you'll need the right equipment. This includes a backpack, hiking boots,
and a map and compass. You should also bring a first aid kit, a water bottle,
and a whistle in case of emergencies. It's also a good idea to pack some
snacks and a lunch if you're planning on being out for a while.
Next, you'll need to dress appropriately. Wear comfortable and breathable
clothing that will keep you warm and dry. Dress in layers so that you can adjust
your clothing as the temperature changes. Avoid cotton, which can hold
moisture and make you colder.
Finally, safety is important when hiking. Always let someone know where you're
going and when you expect to return. Stay on marked trails and be aware of
your surroundings. If you get lost, stay put and wait for help to arrive.
Chapter 1

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Planning Your Hike
Before you hit the trail, you need to plan your hike. This chapter will cover how
to choose a hike that's right for you, as well as how to plan your route and
estimate your time.
When choosing a hike, consider your fitness level, the weather, and the
difficulty of the trail. You should also consider the terrain and the elevation
gain. If you're not sure where to start, try a local hiking group or visit a ranger
station for recommendations.
Once you've chosen your hike, plan your route. Study a map and identify
landmarks along the way. Estimate how long it will take you to complete the
hike based on your fitness level and the difficulty of the trail.
Remember to factor in breaks and rest stops.
Finally, let someone know your route and expected return time. This will help
ensure that someone knows where you are and can call for help if you don't
return on time.
Chapter 2

Fitness and Nutrition for Hiking
Hiking can be a strenuous activity, so it's important to be in good physical
condition. This chapter will cover how to prepare your body for hiking, as well
as how to fuel your body during the hike.
Before you start hiking, it's a good idea to work on your cardiovascular
endurance and strength training. This will help you build endurance and
prevent injury. You can also do specific exercises that target the muscles used
in hiking, such as lunges and squats.
During the hike, it's important to stay hydrated and fuel your body with the
right nutrients. Bring plenty of water and snacks, such as nuts, fruit, and energy
bars. Avoid sugary snacks and drinks, which can lead to
crashes and dehydration.
Chapter 3
Reinhold Messner:
While attempting to climb Nanga Parbat in 1970, Reinhold Messner and his climbing partner were caught in
a sudden storm. They were forced to bivouac on the mountain, and spent the night without proper gear or
shelter. Messner recalls feeling helpless and afraid, but also experiencing a sense of euphoria as he watched
the storm rage around him. The experience taught him the importance of being prepared for anything in
the mountains.
World renowned mountaineer

Dealing with Altitude Sickness
Altitude sickness can be a serious issue for hikers who are not acclimatized to
high elevations. This chapter will cover the symptoms of altitude sickness and
how to prevent and treat it.
Altitude sickness occurs when your body can't adjust to the lower levels of
oxygen at high elevations. Symptoms can include headaches, nausea, and
shortness of breath. To prevent altitude sickness, it's important to acclimatize
slowly and drink plenty of water. You can also take medication, such as
acetazolamide, to help prevent symptoms.
If you do experience altitude sickness, it's important to descend to a lower
elevation as soon as possible. Rest and drink plenty of water, and avoid alcohol
and sleeping pills.
Chapter 4
Edmund Hillary:
In 1953, Hillary became the first person to summit Mount Everest. During the climb, he and his Sherpa
guide, Tenzing Norgay, encountered a section of the mountain that was nearly vertical and covered in ice.
They managed to make their way up the section using a technique called "step-cutting," which involves
hacking out steps in the ice with an ice axe. Hillary later said that the experience was both terrifying and
exhilarating.
World renowned mountaineer

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Always bring a map and compass, and learn how to use them. GPS devices
can be helpful, but they can also fail or run out of battery.
Pay attention to landmarks and signs along the trail, and make note of
them on your map. This will help you keep track of where you are and
where you need to go.
Keep track of the time and your pace, and use this information to estimate
how far you've traveled and how long it will take to reach your destination.
If you're hiking in a group, make sure everyone knows the plan and can
help navigate. Don't assume that one person will always be in charge of
navigation.
Be aware of the terrain and any obstacles, such as rivers or cliffs, that
might affect your route. Plan ahead and adjust your route if necessary to
stay safe.
Navigation and Orientation
Navigation and orientation are crucial skills for hiking, as they help you stay on
track and avoid getting lost.
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Chapter 5
Gerlinde Kaltenbrunner:
In 2011, Kaltenbrunner became the first woman to climb all 14 of the world's 8,000-meter peaks without
using supplemental oxygen. During her climb of K2 in 2010, she and her team encountered a harrowing
rockfall. Kaltenbrunner narrowly avoided being hit by a falling rock, and her team was forced to abandon
their summit attempt. Despite the setback, Kaltenbrunner went on to successfully summit
K2 the following year.
World renowned mountaineer

Safety on the Trail
Hiking can be a dangerous activity if you're not careful. This chapter will cover
some basic safety tips to keep in mind while on the trail.
First, always stay on marked trails and avoid shortcuts.
This will help you avoid getting lost or getting into dangerous terrain. Also,
be aware of your surroundings and watch out for wildlife, such as snakes and
bears.
Second, always carry a first aid kit and know how to use it.
Be prepared to treat blisters, cuts, and other injuries. It's also a good idea
to take a wilderness first aid course so you're prepared for more serious
emergencies.
Finally, be prepared for emergencies. Carry a whistle and a
flashlight in case you need to signal for help. It's also a good idea to carry
a satellite phone or a personal locator beacon in case of serious emergencies.
Chapter 6
Alex Honnold
Honnold is known for his free-solo climbs of some of the world's most difficult routes. In 2017, he completed
a free-solo climb of El Capitan in Yosemite National Park, a nearly 3,000-foot vertical wall. Honnold's climb
took just under four hours, and he described the experience as "exhilarating" and "relaxing" at the same
time. He also acknowledged the risk involved, saying that a single mistake could have been fatal.
World renowned mountaineer

Plan ahead and prepare
Travel and camp on durable surfaces
Dispose of waste properly
Leave what you find
Minimize campfire impact
Respect wildlife
Be considerate of other visitors
Leave No Trace
Leave No Trace is a set of principles that hikers should follow to minimize their
impact on the environment. This chapter will cover the Leave No Trace
principles and how to apply them while hiking.
The Leave No Trace principles include:
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To follow these principles, hikers should avoid damaging vegetation, avoid
littering, and avoid disturbing wildlife. Hikers should also camp in designated
areas, follow fire regulations, and avoid creating new trails.
Chapter 7
Junko Tabei
In 1975, Tabei became the first woman to summit Mount Everest. During the climb, she and her team
encountered a severe storm that lasted for several days. They were forced to huddle together in a small tent,
enduring freezing temperatures and high winds. Tabei later said that the experience taught her the importance
of perseverance and teamwork, and helped her to understand her own limitations as a climber.
World renowned mountaineer

Hiking with Children and Pets
Hiking can be a fun activity for the whole family, including children and pets.
This chapter will cover how to hike safely with children and pets.
When hiking with children, choose an appropriate trail that's not too difficult
and that's within their abilities. Bring plenty of snacks, water, and games to
keep them entertained. It's also important to teach them about safety, such as
staying on the trail and watching out for wildlife.
When hiking with pets, make sure they're allowed on the trail and that they're
trained to behave around other hikers and wildlife. Bring plenty of water and
food for your pet, and clean up after them. Also, make sure your pet is up-to-
date on vaccinations and has proper identification in case they get lost.
Chapter 8
Ale

Winter Hiking
Winter hiking can be a beautiful and peaceful experience, but it also comes with
its own set of challenges. This chapter will cover how to prepare for winter
hiking, including clothing, equipment, and safety tips.
When hiking in the winter, it's important to dress in warm, breathable layers
that can be easily adjusted. Bring extra clothing and a waterproof jacket in case
of snow or rain. It's also important to wear appropriate footwear, such as
insulated boots with good traction.
When it comes to equipment, bring snowshoes or crampons if needed. A map
and compass are essential, as snow can obscure trails and landmarks. It's also
important to carry extra food and water, as well as hand warmers and a first aid
kit.
Finally, winter hiking requires extra safety precautions. Watch out for icy or
slippery areas, and avoid hiking alone. Be prepared for changing weather
conditions, and let someone know your route and expected return time.
Chapter 9

Long live hikers!!!

Hiking as a Lifestyle
Hiking can be more than just a fun activity - it can be a lifestyle. This chapter
will cover the benefits of hiking and how to incorporate it into your daily
routine.
Hiking is a great way to get exercise, reduce stress, and connect with nature. It
can also be a social activity, as you can join hiking groups or meet other hikers
on the trail.
Chapter 10

Overpacking: Novice hikers often bring too much gear, food, and water, which can weigh
them down and make the hike more difficult.
Not bringing enough water: Dehydration is a common problem for hikers, especially in hot
and dry climates. Novice hikers often don't bring enough water or don't know how much
water they need to stay hydrated.
Not checking the weather: Novice hikers may not be aware of how quickly the weather
can change in certain areas. They may not check the forecast before heading out and get
caught in unexpected rain or storms.
Not wearing appropriate footwear: Novice hikers may not realize the importance of
wearing proper footwear. They may wear sneakers or sandals that are not designed for
hiking, which can lead to blisters, injuries, or discomfort.
Not bringing a map or compass: Novice hikers may rely too much on GPS or phone apps
to navigate, which can be unreliable in remote areas. It's important to bring a map and
compass to ensure that you stay on the right path.
Straying from the trail: Novice hikers may wander off the trail, either by accident or
because they want to explore. This can be dangerous, especially if you get lost or find
yourself in a hazardous area.
Underestimating the difficulty of the hike: Novice hikers may not be aware of how
strenuous a hike can be. They may attempt a hike that is too difficult for their fitness level
or experience, which can lead to exhaustion or injury.
Not bringing enough food: Novice hikers may not bring enough food to sustain them on
longer hikes. It's important to bring enough high-energy snacks and meals to keep your
energy levels up.
Not informing someone of their plans: Novice hikers may not tell anyone where they're
going or when they expect to return. This can be dangerous if they get lost or injured, as
nobody will know where to look for them.
Not respecting nature: Novice hikers may not understand the importance of respecting
nature and leaving no trace. They may leave trash or damage plants and wildlife, which
can harm the environment and other hikers.
Ten mistakes made by novice hikers
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Appalachian Trail, USA: This trail spans over 2,200 miles (3,500 km) through the Appalachian Mountains, passing through
14 states in the eastern US.
Inca Trail, Peru: This trail is a 26-mile (42 km) trek that leads to the ancient city of Machu Picchu, following the path of the
Incas.
Milford Track, New Zealand: This 33.5-mile (53.5 km) trail in Fiordland National Park offers stunning views of waterfalls,
lakes, and mountains.
West Coast Trail, Canada: This 47-mile (75 km) trail on Vancouver Island follows a rugged coastline and is known for its
challenging terrain and beautiful scenery.
Tour du Mont Blanc, France, Italy, Switzerland: This 110-mile (170 km) trail circles the Mont Blanc massif, passing through
France, Italy, and Switzerland and offering stunning views of the Alps.
Camino de Santiago, Spain: This network of trails leading to the cathedral of Santiago de Compostela in Galicia, Spain,
has been walked by pilgrims for over a thousand years.
Overland Track, Australia: This 40-mile (65 km) trail in Tasmania crosses through diverse landscapes, including rainforest,
alpine plateaus, and lakes.
Everest Base Camp Trek, Nepal: This trek takes you through the Khumbu region of Nepal, passing through villages and
offering stunning views of the Himalayas.
The Haute Route, France and Switzerland: This 111-mile (180 km) trail crosses the Swiss and French Alps, offering
incredible views of peaks, glaciers, and valleys.
The Pacific Crest Trail, USA: This trail spans over 2,650 miles (4,265 km) from the border of Mexico to Canada, crossing
through California, Oregon, and Washington and offering diverse landscapes and wildlife.
Great Ocean Walk, Australia: This 65-mile (105 km) coastal trail in Victoria offers stunning views of the Southern Ocean
and rugged coastline.
Overland Track, Tasmania, Australia: This 40-mile (65 km) trail crosses through diverse landscapes, including rainforest,
alpine plateaus, and lakes.
Abel Tasman Coast Track, New Zealand: This 32-mile (51 km) trail in Abel Tasman National Park offers stunning views of
golden beaches, crystal-clear waters, and lush forests.
The Milford Track, New Zealand: This 33.5-mile (53.5 km) trail in Fiordland National Park offers stunning views of
waterfalls, lakes, and mountains.
The Inca Trail, Peru: This trail is a 26-mile (42 km) trek that leads to the ancient city of Machu Picchu, following the path of
the Incas.
The W Trek, Chile: This 50-mile (80 km) trail in Torres del Paine National Park offers incredible views of the Patagonian
wilderness, including glaciers, lakes, and mountains.
The Annapurna Circuit, Nepal: This 128-mile (206 km) trek takes you through the Himalayas, passing
through traditional villages and offering stunning views of the Annapurna massif.
The Routeburn Track, New Zealand: This 20.5-mile (33 km) trail in Fiordland and Mount Aspiring National Parks offers
stunning views of alpine meadows, mountains, and lakes.
The Kalalau Trail, Hawaii: This 11-mile (18 km) trail in Kauai offers stunning views of the Na Pali Coast, including
waterfalls, sea cliffs, and turquoise waters.
The Haute Route, France and Switzerland: This 111-mile (180 km) trail crosses the Swiss and French Alps, offering
incredible views of peaks, glaciers, and valleys.
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Twenty most famous hiking trails around the world:

"Climb if you will, but remember that courage and strength are nought without
prudence, and that a momentary negligence may destroy the happiness of a lifetime." -
Edward Whymper
"Climb the mountains and get their good tidings. Nature's peace will flow into you as
sunshine flows into trees. The winds will blow their own freshness into you, and the
storms their energy, while cares will drop off like autumn leaves." - John Muir
"The mountains are calling and I must go." - John Muir
"Mountains are not stadiums where I satisfy my ambition to achieve, they are the
cathedrals where I practice my religion." - Anatoli Boukreev
"The best climber in the world is the one who's having the most fun." - Alex Lowe
"The summit is what drives us, but the climb itself is what matters." - Conrad Anker
"The mountains are a demanding mistress; the longer you stay with them, the more
attached you become." - Greg Child
"Mountains are not fair or unfair, they are just dangerous." - Reinhold Messner
"The climb is only half the challenge. Taking the time to appreciate the beauty around
you is the other half." - Ed Viesturs
"Never measure the height of a mountain until you have reached the top. Then you will
see how low it was." - Dag Hammarskjold
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Ten famous quote by well-respected mountaineers from
round the world:

ADVENTURE
ADVENTURE
AWAITS
AWAITS
IT'S TIME TO TRAVEL & HIKE
IT'S TIME TO TRAVEL & HIKE