How to Start Hiking and Trekking Safely

Good morning walkers of reddit Italy! I’m Alessandro, an Environmental Hiking Guide and I’ve been trekking around Europe and Italy for about 8 years. The mountain walking season has begun and since the topic has practically never been addressed on this sub, it could be interesting to address it together and discuss it.

The interventions of the Alpine and Speleological Rescue are increasing season after season also due to the fact that more and more people decide to go trekking and get closer to the world of walking.

The title itself is “misleading”. Going to the mountains safely is not possible. There will always be a certain amount of intrinsic risk due to the activity and the environment in which we are moving. However, it is possible to minimize it, manage it and prevent it.
Below I will divide the risk elements and how to prevent them into macro-chapters.

CLOTHING: “Hikers are like onions.”
In the mountains the weather can change very (very) quickly and if we are caught in a sudden downpour it is possible to develop the beginnings of hypothermia even with an ambient temperature of 15/20°C if the conditions are unfavorable and we are not dressed adequately. The only thing that can protect us are our clothes.

Even if we go on a hike for a few hours, it is very important to have adequate clothing. It does not have to be hyper technical and expensive but it must protect us from three fundamental elements: rain, wind and cold. For this reason, it is necessary to dress in layers and always carry with you even those that do not seem to be necessary.

• Base layer: synthetic or merino wool t-shirt/shirt to wick sweat away from the body and let it evaporate. Cotton is bad because it retains and slows down the evaporation of sweat which will then “cool us” more and for longer. Better to bring a spare one.
• Middle layer: a fleece, even a 10 euro one from Decathlon to wear if the temperature drops. It allows us to move not at high intensity without sweating too much thanks to its breathability. Bonus: it retains heat even if slightly wet. Or to wear when we stop.
• Waterproof jacket: to always carry! A summer storm can arrive so suddenly and temperatures can drop unexpectedly. Without a waterproof jacket, or a poncho, you will end up getting wet and risking the beginning of hypothermia. If you can also get very windy, the final combo is complete. For short and occasional excursions, even the first Decathlon prices are enough.
• Down filled comforter: not essential in summer but even here, in the mountains, temperatures can change abruptly and let’s say we have a soaked t-shirt and fleece, the down jacket will save us from possible hypothermia. NEVER WEAR THE DOWN JACKET WHEN MOVING. The down jacket is not a garment "active" but static, it does not breathe and does not insulate if wet.

Bonus: Put clothes to keep dry "no matter what" in a plastic garbage bag inside your backpack. That way even if you get completely soaked you’ll have a dry change of clothes.

PATH CHOICE: Choosing a trail that reflects our knowledge and physical capabilities can be difficult and ending up on an equipped trail in a panic is definitely not the best.

There are various types of trails:

• T: Touriston small roads or mule tracks and always well signposted. Few difficulties, positive difference in altitude generally less than 500m.
• E: Hiking trailon paths, pastures or scree. Usually signposted, it requires greater orientation skills and has a positive difference in altitude between 500m and 1000m.
• EE: Experienced Hikerson sometimes unmarked, steep and impervious paths, sometimes exposed on steep cliffs and scree. Elevation gain of more than 1000m. For those who already have a lot of experience and training.
• EEA. Expert Hikers Equippedare paths that almost entirely require via ferrata equipment (harness, carabiners, dissipator, helmet). Avoid doing so without adequate preparation, research and equipment. You can find information on all equipped paths on Via Ferrata 365.

If you get off the couch and have no experience of trekking, focus on tourist routes or at most short sections of hiking trails after having searched online for reports (there are descriptions of practically every trail) of difficulty and characteristics. Start with itineraries that lead to a refuge at not too high altitudes (1500m above sea level) and that have clear indications with altitude differences of less than 500m positive.

Bonus: you can use a lot of sites like alltrails, koomot, wikilock to find trails with great descriptions that reflect your level of training. They are also great as navigation tools. My heartfelt advice is to avoid places that are too crowded. In recent years, places (beautiful ones eh) like some locations in the Dolomites or some bivouacs, have undergone enormous human pressure that risks damaging trails and ecosystems. So try to look for less crowded places. "famous" they still have a lot of amenities!

INJURY: Unfortunately this can happen to anyone, even the most trained, but we can apply some prevention concepts in this case too.

• Sprains and dislocations: boot or trail shoe? The big question that makes practically everyone argue. But when in doubt, NO TO GYM SHOES! In addition to not providing adequate protection against rocks and roots, gym shoes absolutely do not offer adequate grip on even slightly muddy terrain. This exponentially increases the risk of slipping and hurting yourself. Furthermore, gym shoes are purchased in a size that is too small to accommodate the natural expansion of the foot while walking. The boot certainly offers more protection against bruises and hard surfaces such as scree and stones, but by “blocking” the ankle it limits its mobility and forces the knee to compensate. This makes us less agile but on certain types of terrain it has advantages. If, however, we have a trained proprioception of the foot and we want greater mobility, a trail shoe that is not too soft with a good degree of protection may be right for us.
• Articolar pains: if during our first trial excursions we find ourselves having joint pain especially in the knee and when going downhill, it is advisable to contact a physiotherapist and start a specific training program. Personally, it took me more than a year of training to eliminate (almost completely) the pain in the patella. If we are aware of these pains, to avoid having to be taken down by helicopter, we choose paths with little negative difference in altitude.
• Falls: many people who start trekking are very afraid of walking on rocks, stones and steep descents. This is because they have not yet developed adequate proprioception and built muscle memory and confidence on these terrains. To avoid falling in the most difficult moments, it is important to keep the center of gravity low by slightly bending the legs without leaning sideways to look for holds that would only risk making us slip.
• Dehydration: dehydration can cause symptoms such as nausea, headache and dizziness, so it is important to drink constantly during the day, knowing the location of any fountains. For this reason, the first excursions are best done near shelters or urbanized environments to be able to find water more easily.
• Sunstroke and burns: a UV proof hat is essential, if it is very hot wet it to cool your head and to avoid getting burned (remember that the higher we go the more our exposure to UV increases) and apply plenty of cream with SPF 50.

WEATHER FORECAST: It is essential to check the weather conditions at least the day before leaving to be able to decide whether to go or not. How to do it? If it rains or is windy enough to discourage you from going out for a walk in the city then it is best not to go to the mountains. Over time, everyone builds their own base of "resistence" and knowledge that will make him more comfortable in the rain or other conditions. But if you are just starting out, heavy rain or wind are not for you yet. Remember that in the mountains the weather can be very changeable. Especially in summer, afternoon thunderstorms are very frequent due to the formation of cumulus clouds. These also bring storm-type events such as lightning. In the mountains the risk of being hit is much higher due to the morphology of the terrain.

If you hear thunder in the distance or see a thunderstorm approaching, immediately go down the valley or find a shelter or bivouac to stop. Alternatively, if thunderstorms are forecast, avoid walking at that time of day.

I would like to conclude with some fixed points to keep in mind:

• If you don’t feel comfortable continuing along a path, turn back, you can always come back another time.
• If you had planned to take 5 hours to get to the refuge but in 3 hours you are not halfway, take a break, eat something and go back. The risk of being left out in the dark, of getting lost because of tiredness are not to be underestimated.
• If you don’t see any red and white signs or markings for a while, stop and check your hiking app or map. Ask other hikers and retrace your steps, don’t continue!
• If you start to feel pain, take a break and consider whether or not to continue. No one is evaluating your performance. It is better to stop and come back another time than to get hurt and be out of action for weeks.
• If you are in a group and someone is slower than the others due to lack of training (in this case a route that was too difficult was chosen from the beginning) or injury, it is essential to wait for them and consequently modify the route. No discussions or arguments. Maximum priority to the people in difficulty.

Feel free to add or comment!
Ps. Sorry for the length XD