What to wear and what to take with you on a hike

The most important thing about clothes is to wear something casual and comfortable thatdoesn't bind your movement. In choosing your clothes, it is better to put on two thinner jerseys rather than one thick one.

Besides your usual hiking clothes, you should take along a water-proof jacket with hood. Unlike your outer clothes, your hiking shoes or boots need to be robust and well formed to your feet to protect your feet and ankles. These shoes can save your life in the mountains. Don't forget sun glasses and a cap or hat. These will protect you from the effects of intensive sun on the mountain. Of course, take along a water-proof haversack. It is essential.

Don't forget a few plastic sacks to collect your rubbish to throw away at home or a convenient rubbish-heap on the hike. You should leave enough space in your haversack for additional socks and underwear and some warm clothes, according to the eason. Warm clothes can keep you from chilling in case of sharp change in temperature, so typical for mountain areas.

Also, it would be a real pity if your enjoyment in these beauties fades from memory. Therefore, leave a little place in your haversack for a photo camera.

In mountain bag…

…, first of all, should be a first aid box with some plasters, plasters for blisters, spray for wounds, bandages, bandage for a break or sprain, cream for sun burn and insect bites, pills for headache, pills for high blood pressure etc. You should put a pocket-knife into the haversack, flashlite, mountain map, personal documents, and turned off but charged mobile phone, too. You should a change of clothes in case you get wet because of rain or sweat.

Mountain hiking represents unforgettable events, of course. Whereas we can not live by beauty, we must prepare very well for experiencing nature. An old montaineering rule says: everybody takes food and drink for oneself. Prepare your body with enough minerals (soup, dry fruit) and B-vitamin and go freely uphill…

Active persons on the mountain need foodstuffs rich in energy. Mountaineers are big consumers of energy, especially on poor paths with many obstacles, or whencarrying big loads. It is real paradise for nutritionists! It is necessery to master exhaustion and negate liquid loss.

divide and package each meal separately; put on top those foods which will be eaten first.
plan foodstuffs of small volume but great nutritional value.
don't take on easily damaged or soggy foodstuffs.
Sufficient quantity of water is more important than the quantity of food you take along.

Choose among the following : dry fruit (fig, apricot, dates, plum, banana, raisin), peanuts, almonds, walnuts, hazel-nuts, pistachio, cheese, butter, long-lifesalami (less salt and fat), whole grain biscuit, long-lived bun from whole grain flour or conserved corn, bean gram, meat slice or fish. There should be energy bars with whole grain flakes and dry fruit in every mountain bag.

We can conclude that many people go on the mountain and eat those foodstuffs which they usually skip due to ideal body weight.

Don`t forget...

Active people on mountain hikes need foodstuffs rich in energy

don't take foodstuffs or meals which you haven't eaten before
never eat hearty meals (eat when you feel hunger, but stop before you fill your stomach
don't drink from bottles used by other people
drink only those waters on the mountain which the guide recommends to you. You can boil the water or prepare tea (if it is possible)
don't give water to children if it isn't from your original prepared foods and drinks

take a few sips of water each half to one hour (it depends on your tempo of moving and the air temperature)
Whether you are a beginner or extremely experienced mountaineer, snack occasionally when you climb and remember that energy for big efforts comes from foodstuffs that we have mentioned earlier. You will need a supplement of300 kcal (calories) per hour. You will consume the same amount of calories by jumping rope or playing football in the same time period.