Hiking 101 Basics

TABLE OF CONTENTS HIKING 101 BASICS...................................................................................................................................................3 WATER......................................................................................................................................................................3 BOOTS.......................................................................................................................................................................3 TRAIL INFORMATION...........................................................................................................................................3 SAFETY EQUIPMENT ............................................................................................................................................3 HAT............................................................................................................................................................................3 OTHER CLOTHING.................................................................................................................................................3 WOOD.......................................................................................................................................................................4 GROUP SUPPORT VS AUTONOMY.....................................................................................................................4 HIKING GROUP GUIDELINES................................................................................................................................5 HAPPY FEET...............................................................................................................................................................7 SOCKS.......................................................................................................................................................................7 BOOTS.......................................................................................................................................................................7 CLOTHING...................................................................................................................................................................8 FIRST LAYER...........................................................................................................................................................8 SECOND LAYER......................................................................................................................................................8 THIRD LAYER.........................................................................................................................................................8 HATS.........................................................................................................................................................................8 GLOVES....................................................................................................................................................................8 BOOTS AND SOCKS...............................................................................................................................................8 DAY PACKS AND THEIR CONTENTS...................................................................................................................9 WHAT TO PUT IN THE PACK...............................................................................................................................9 HOW MUCH WATER DO WE NEED TO DRINK?.................................................................................................................11 MEDICAL EMERGENCIES....................................................................................................................................12 GLOSSARY.............................................................................................................................................................13 TRAIL & HIKING ETIQUETTE.............................................................................................................................14 ......................................................................................................................................................................................14 WINTER WALKING ................................................................................................................................................15 CRITTERS..................................................................................................................................................................16 MOSQUITOES AND FLIES ..................................................................................................................................16 REPELLENTS ........................................................................................................................................................16 TICKS .....................................................................................................................................................................16 BEARS.....................................................................................................................................................................17 COUGARS...............................................................................................................................................................17 UNMENTIONABLES................................................................................................................................................19 BOWEL MOVEMENTS.........................................................................................................................................19 THE IDEAL: PACK A TOILET KIT.....................................................................................................................19 THE NEXT BEST THING......................................................................................................................................20 BIBLIOGRAPHY & NET RESOURCES................................................................................................................21 INDEX..........................................................................................................................................................................22

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HIKING 101 BASICS Welcome to hiking! Walking in the woods is one of the nicest things you can do for your body and soul. As you take in the sights, sounds, and smells of nature’s beauty, you are also building endurance, stamina and flexibility, reducing the risk of heart disease and stroke, strengthening your large leg muscles and bones (which prevents osteoporosis), easing the pain and stiffness of arthritis, counteracting stress and depression and improving your mental function, boosting your immune system, improving your sleep – in short, hiking benefits all aspects of human health. As a hiking enthusiast, I have learned many lessons – a few of them the hard way! Other lessons I have learned from the mistakes of others and I have found that there are a few problems that present themselves consistently. Examining these areas for solutions will keep you safe and keep your hiking experience an enjoyable one: WATER Dehydration is a common problem new hikers can face. It is hard to get new hikers to realize how much water they will need on the trail. Consequences start with a headache, then low energy and exhaustion. Eventually, this can lead to kidney stones and bladder infection. On the day of a hike, you should drink in the morning, before the hike (carry water in your car), and frequently on the trail. You will need two liters of water on most day hikes and on hot days, you will need three liters! BOOTS I will write more about this later, but suffice it to say, you need the support of good, durable hiking boots (not running or walking or trail shoes) in order to protect your feet and ankles. TRAIL INFORMATION Because trails change, you need to have the most current information you can get. There are a myriad of resources available from ranger stations and parks departments, libraries, newspapers, and the internet. SAFETY EQUIPMENT This will also be covered in greater detail. The Mountaineers developed a list of ten essentials that should be carried on any foray into the wilderness. This includes navigation materials, sun protection, insulation, illumination, first-aid supplies, fire, tools, nutrition, hydration, and emergency shelter. HAT So you think they look funny and besides, they mess up your hair! Get over it. Good headgear will keep you warm in the cold weather and will protect your skin in the hot weather. What’s more, it could save you from heat exhaustion! OTHER CLOTHING Revised 02/01/2010

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In warm weather, cotton clothing is merely uncomfortable on a hike but is not the real problem that it is in cooler weather. Cotton clothing gets wet (rain and/or perspiration), stays wet and wicks heat away from you and can lead to hypothermia. Search and Rescue professionals have dubbed the cotton tee-shirt and jeans combination the “urban death suit.” Do not wear cotton clothing on any of the hikes we will be taking! I will provide more information later on what to wear, and resources for finding it inexpensively. WOOD The rule is to walk over or around wood on the trail because it can be very slippery when it is wet. Stepping on it could cause a painful fall and possible injuries. GROUP SUPPORT VS AUTONOMY Particularly in America, we value independence and autonomy, and tend to resent being told what to do, particularly in our leisure hours. What I would like to present for your consideration is that in being properly prepared for hiking by bringing the proper equipment (including your clothing) and making sure you eat properly and drink plenty of water, you are not only providing for your own safety and good time, you are also doing it for the group as well. One of things I have noticed from time to time is that someone will be unprepared to hike safely and will say, “Don’t worry about me, I’ll be fine – if I’m not, just go on without me!” Not only is this unfair to the group, it is unrealistic. Rest assured, if you get into trouble by being unprepared, we will worry about you, we will stay with you, and will use our own resources to care for you. No one should have to be deprived of their own resources to keep someone else safe. So suspend your rugged individualism for the sake of the group, be safe, and come prepared!

Happy Hiking!

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HIKING GROUP GUIDELINES1 1. WHO WE ARE Hiking participants are a group of people who hike to have fun, enjoy company, and have a deep appreciation for nature. As a member of a hiking group, each member is required to adhere to the group leader’s decisions for their own safety and for the safety of the group. 2. PACE The experience of hiking together is just as important as reaching the stated destination. Most hikes are considered easy, although some parts may be moderate or even strenuous. Participants should be able to hike at an average pace of approximately two miles per hour up and down hills with stops for rest, water, and natural beauty. 3. SAFETY The group observes a high standard of trail etiquette, camaraderie and safety. As part of the learning experience, we may occasionally have “sharing and idea” sessions during which we will review our pack’s contents. The purpose of this is to ensure that each hiker will be dressed and equipped to provide for himself/herself and be a support to the group, rather than a burden. 4. WEATHER AND TRAIL CONDITIONS Groups hike in rain and sometimes in snow if the trail and footing is safe. Crossing streams on narrow bridges or without a bridge is sometimes required. Trails are often muddy, rocky, gravelly, sandy, or otherwise dangerous. Some trails are along ledges, ridges, or cross rock slides. You may be required to go under or over trees that have fallen over the trail. Please consider the length of the hike, the elevation gain, and whether you can handle the possible challenges of the hike before committing to a hike. The written material provided about the hikes is a good source of information on which to base your decision. 5. PEACE-KEEPING The hiking experience should be a positive one for everyone. Hikers are encouraged to focus on the beauty around them and share their positive and encouraging thoughts. Complaining, negative conversation, and strong viewpoints on sensitive subjects is discouraged. 6. BEFORE AND DURING THE HIKE Hikers should have a good breakfast, a good night’s sleep, stay hydrated, and pack a good lunch and snacks. Use the “buddy system” - Nobody walks alone without another hiker in sight. It is important to stop and wait for the rest of the group when there is a fork in the trail. 7. MEDICATIONS Please inform others about any medications you are taking and where it is kept in your 1

Adapted from Sky Valley Community Schools (2005), Hiking Group Guidelines

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backpack. A cell phone should be reserved for emergency use. 8. FOR THE FOLKS AT HOME An informed hiker carries a map of the area, reads the hike information, and leaves a copy of their itinerary with their family. If a hike is changed due to weather conditions, you may leave a note in your car at the parking lot. At the trailhead, a note should be left in the car with the hike destination, size of group, and time expected back. 9. INSURANCE AND VALUABLES Drivers should have full-coverage insurance and must be willing to leave their car at the trailhead, if car problems are encountered. This is to ensure that all group members stick together and get home in a safe and timely manner. Valuables (check book, wallet, etc.) should not be left in the car.

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HAPPY FEET Nothing can make a hiker more miserable than a blister; a close second are sore toes! Here is some information about how to keep your feet (and you) happy! SOCKS  Start with a liner sock of polypropylene. This keeps your feet dry by wicking moisture away from the foot into the outer socks. This, in turn, prevents friction, hot spots, and subsequent blisters.  The outer socks should be wool or mostly wool. This cushions the foot and keeps it warm.  Do not wear cotton socks. Cotton fabric becomes wet quickly, stays wet, provides no cushioning, and encourages blister formation.  Air your feet at your lunch break to treat your feet.  Keep an extra pair of socks in your pack. BOOTS  Light weight, leather boots provide good foot protection, ankle support, and can be cleaned and waterproofed easily.  Proper fit is crucial. Common complaints on the trail are black and/or sore toes when going down hill. This is because boots are too short. Buy boots that are a half-size larger, making sure that there is a half inch extra space past your longest toe. Also, it is very common for people to have one foot that is a little larger than the other. Fit your boots to the larger foot.  Take your wool socks and liner socks to the store when trying on boots.  Fit and purchase boots later in the day when your feet are at their largest and after you have walked a few miles.  Break in your boots before you go on a hike of any distance. Wear them around the home, and gradually increase the distance.  If your feet have a spot that is prone to blisters or gets a “hot spot,” cover the area with moleskin before-hand.  An orthotic boot insole like REI’s superfeet can align and control the motion of your feet, providing balance, support and shock absorption.

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CLOTHING The following clothing can keep you comfortable in a variety of weather conditions, including rain and snow. Layers and fabric type are the key: FIRST LAYER No cotton undies! Ideal are those of a blend of polyester and a little lycra. This is the first step in keeping dry and moving perspiration outward. Follow with a light weight synthetic knit longsleeved shirt. In the winter, also wear light weight synthetic knit leggings (polypropylene or polyester/lycra combination). Don’t wear a cotton turtleneck – it holds moisture like a sponge and keeps it right next to you, just where you don’t want it! SECOND LAYER This layer provides warmth. A light weight wool sweater is great; a fleece pullover is better. This is because the fleece continues to transport moisture away from our bodies outward. For pants, wear rip-stop nylon or supplex nylon, wool, or at the very least, a synthetic polyester pant. Some come with zip-off legs. No jeans! Once they are wet, they will stay wet until long after the hike is over. THIRD LAYER A water-proof jacket without any insulation. Ideally, one that is constructed of waterproof and breathable fabric that lets perspiration out and keeps rain from getting in, like Gore Tex. While Gore Tex is expensive, you will find it so light weight and comfortable, you will find it useful all year round for more than just hiking. Waterproof rain pants. Preferably ones with zippered lower legs, so they can be put on without having to remove your boots on the trail, if it starts to rain. I also carry an umbrella in my pack. HATS Hats are for protection – Sun/Wide brim; Rain/Wide brim to keep rain off your glasses and from going down your neck (brrrr!); Cold/Wool or Fleece. Forget fashion and how you look. Nobody cares! GLOVES Fleece gloves are great in cold weather. Keep an extra pair in your pack. BOOTS AND SOCKS Liner polypropylene inner socks, wool or wool-blend outer socks, light-weight, sturdy leather boots that have been waterproofed.

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DAY PACKS AND THEIR CONTENTS There are a variety of day packs to choose from. A back pack style is better than a fanny pack, particularly in the winter because they can hold more stuff. Don’t use your kid’s book bag! You will greatly increase your comfort if your day pack has a good waist belt and a sternum strap. If you have back problems, though, a fanny pack may be best and there are some that are large enough to contain the ten essentials provided it has external straps to lash extra stuff on the outside and has a substantial waist belt. I use a back pack; specifically, the Camel Bak Trailblazer, that comes with a hydration bladder that has a tube coming out of it, so that I can drink as I hike, without having to fumble around to access my water bottle. Unfortunately, packs are water resistant, not waterproof. I pack the contents in Ziploc plastic bags to keep everything dry. WHAT TO PUT IN THE PACK The Ten Essentials (A Systems Approach) What are the “Ten Essential Systems?” They are a collection of items that have proven useful and are recommended for every outdoor trip, whether traveling on trails or heading into the backcountry wilderness. Experienced hikers usually keep these items in their packs at all times, and each member of the party carries his or her own. Some of the items on the list of systems are things you will always want to have. Everyone needs water and food to keep their body going. Insulation is extremely important in the Northwest, where weather can change in an instant. Take an extra layer of clothing. Other items you may not always need, but it’s still a good idea to bring them along. Navigation tools are good for unfamiliar destinations, even if you only plan to hike on trails. A flashlight or other illumination might come in handy, since it usually gets dark earlier in the mountains. And even though it looks cloudy, sun protection can help avoid those UV rays that sometimes penetrate cloud layers. Last, a few items on the list are things that you never hope to use, and don’t require too much explanation. A first aid kit for cuts, wounds, insect bites. Emergency shelter and fire in case of unforeseen circumstances. A repair kit for that broken strap, torn tent or snapped shoelace. The basic principles here are just for starters. Ask questions and observe more seasoned hikers, read books, and most of all, apply common sense. 1. Navigation It’s a good idea to carry a map and compass - and know how to use them. USGS (United States Geological Survey), Custom Correct™ and Green Trails© all provide useful topographic information, and the latter two show relatively up-to-date trail info. Even if you don’t plan on leaving the trail, being prepared is essential. Keep your map in a waterproof bag. 2. Sun Protection Sunglasses, sunscreen and hats are smart items to carry year-round. While the benefits are obvious on a sunny summer day, these items are useful against glare and sunburn while traveling on snow or under cloudy skies which ultraviolet (UV) rays may still penetrate. Your sunglasses should filter 95% to 100% of UV light. Tint color should be chosen for the Revised 02/01/2010

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following purposes: Gray or green for truest color; Yellow for better visibility in foggy or overcast conditions. Sunglasses should have side shields that reduce light from the periphery. Sunscreen should have a sun protection factor (SPF) of at least 15. Don’t forget to use on your ears. Use protective SPF 15 lip balm on your lips as well. 3. Insulation Pack extra clothing, in anticipation of the worst possible conditions you could encounter on your trip. Weather can change on short notice, and it’s not uncommon for temperature (and precipitation) to vary significantly between the trailhead and higher elevations. If done smartly, these items won’t add much too much weight to your pack. Items you should carry (no cotton!): a. Water resistant shell (such as nylon or Gore-Tex) b. Extra hat (wool or fleece) c. Mittens or gloves d. Extra socks (synthetic or wool) e. Fleece or wool sweater 4. Illumination Remember that it usually gets dark in the mountains earlier, so having a flashlight or headlamp is handy. Headlamps also have the benefit of leaving your hands free. When choosing batteries, consider using rechargeable. Make sure the light won’t turn on by itself, and is accessible in case you need to find it in the dark. 5. First-aid Supplies A good first aid kit doesn’t need to be big and bulky, and many of the basics are items you probably have around the house. Outdoor stores sell a range of kits that vary from a small “envelope” type kit to the larger “box” kits. Depending on the length of your trip and the size of your pack, you can adjust the contents as needed. You don’t need to take full bottles or rolls! Zip Loc bags or photo canisters work great for small objects. Consider taking a first aid course. Workplaces often offer a basic first aid course for employees. Basic first aid kit items: a. Band aids - mainly large fabric type; include butterfly finger b. Gauze pads c. Adhesive or athletic tape (to hold gauze in place) d. Small tweezers e. Cleaning towelettes f. Safety pins g. Small scissors h. Moleskin (good for blisters) i. One athletic compression bandage j. one or more triangle bandage (think arm sling) k. Antibacterial ointment (small tube is plenty) l. OTC painkiller such as Advil or Tylenol m. OTC antihistamine such as Benedryl n. OTC anti-diarrhea medicine such as Imodium o. Extra supply (2 days) of any prescription medicine 6. Fire Temperatures can drop significantly overnight, and having a means to start an emergency fire Revised 02/01/2010

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will help ensure you maintain warmth if necessary. Waterproof matches, butane lighters and fire starters (candle stubs, chemical heat tabs, canned heat) should be reliable. If you are headed where there may be very little firewood, an ultra light stove is a good source of emergency heat. 7. Repair Kit and Tools Anything to repair the gear and/or equipment you will be carrying. There are a number of multi-tools out on the market, along with the standard Swiss army knife. Other items to consider: Shoelaces, safety pins, needle and thread, wire, duct tape, nylon fabric repair tape, a whistle, paper/pencil, cell phone, toilet kit (see UNMENTIONABLES) A closed-cell foam pad to keep your bottom warm and dry during breaks. 8. Nutrition Even if only heading out for a day hike, nutrition is an important factor in your well-being. In addition to your lunch and snacks, pack a few extra compact food items in case your trip is unexpectedly extended. Choose no-cook foods: Fig bars, cheese, nuts, bagels, Pop Tarts, candy bars, energy bars or packets, etc. 9. Hydration Extra water. Many people forget that we all need a plentiful supply of water each day, and especially when our body is expending extra energy. One liter is a minimum quantity for a short day hike; 2.5 for an all-day excursion. Take hot weather and the strenuousness of your outing into account. More heat or effort means more water. And it’s not advisable to rely solely on water sources near the trail. If you must use these, be sure to pack a reliable water filtration system Keep water purification tablets in your ten essentials kit. How Much Water do we Need to Drink? A good estimate is to take your body weight in pounds and divide that number in half. That gives you the number of ounces of water per day that you need to drink. For example, if you weigh 160 pounds, you should drink at least 80 ounces of water per day. If you exercise you should drink another 8 ounce glass of water for every 20 minutes you are active. If you drink coffee or alcohol, you should drink at least an equal amount of water. When you are traveling on an airplane, it is good to drink 8 ounces of water for every hour you are on board the plane. If you live in an arid climate, you should add another 2 servings per day. As you can see, your daily need for water can add up to quite a lot. The best source of water is plain, pure drinking water. Sodas have a lot of sugar in them and aren't a good source, so if you drink them, they don't count towards your daily amount. Herbal teas that aren't diuretic are fine. Sports drinks contain electrolytes and may be beneficial, just look out for added sugar and calories that you don't need. 10. Emergency Shelter Most day hikers shouldn’t need to carry a tent with them. However, it’s a good idea to pack an emergency space blanket. Most of these that are commercially available fold down to a wallet-size packet. For the budget minded, a jumbo size plastic trash bag can also be used to keep out wind and rain.

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MEDICAL EMERGENCIES Our response to a medical emergency is determined by how prepared we are for it. The best thing we can carry with us on a hike is knowledge - from books and articles, experience, first aid and CPR courses. I recommend you take a first aid course, if you haven’t already. If you are taking prescription medications, or have emergency drugs (like those to treat angina), let your group leader know what they are and where you keep them. Carry a whistle and know the following codes: ➤ One blast means “Stop” ➤ Two blasts mean “Come to me” ➤ Three blasts mean “Come to me quickly” COMMON EMERGENCIES FOR DAY HIKERS • • • • • • • • •

Broken bones Strains/sprains Cuts/abrasions Dehydration Heart attack/stroke Insect bites Hypothermia Eye injuries Heat exhaustion/sun stroke

THINGS TO CONSIDER DURING A MEDICAL EMERGENCY: Breathing Problems – Put the person on his side (recovery position), but semi-sitting, with the airway clear. Cold/Exposure – The injured person is vulnerable to hypothermia. To provide protection, use closed cell foam pads under the person and add clothing and shelter over the person. Shock - Interruption of our normal breathing and circulation can lead to shock in an injured person. Stop any bleeding. Elevate the legs. Provide reassurance. Don’t take “no” for an answer, but be gentle. A person in shock may not understand his/her danger and may even be combative. Dehydration - This condition is best avoided. Keep yourself well hydrated during all outdoor activities. Provide sufficient water to the injured person. Scene management is very important. The person in charge must look at what resources he has available and the location. If you are in charge, assess the following:  Who in the group has medical training?  What first aid supplies are available? Revised 02/01/2010

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    

What shelter is available? Is a cell phone available? Where exactly are we? Who are strong hikers to go for aid? What needs to be done for the safety of the rest of the group?

GLOSSARY 1. Hypothermia is a significant drop in the body's core temperature caused by prolonged or sudden exposure to cold. This potentially life-threatening condition is surprisingly common among backcountry travelers, especially those who are not familiar with its early warning signs. A person can become hypothermic even in mild temperatures. Wind and wetness can cause the rapid onset of hypothermia. Symptoms include shivering, slurred speech, and apathy. To prevent hypothermia, stay warm, dry, and well hydrated. Replace wet clothing with warm items, including a hat, and consume warm food and beverages. 2. Frostbite is the freezing of skin and tissue. When afflicted, the skin will have an ashen appearance and exhibit an odd discoloration and hard texture. Treat frostbite by soaking the damaged area in warm (not hot) water. Do not use a fire to thaw the damaged area. Do not massage the afflicted area, and do not allow treated areas to refreeze. 3. Heat Fatigue is usually characterized by muscle cramps, strong thirst and sudden, extreme fatigue. Heat exhaustion occurs when heat fatigue worsens. Symptoms include excessive sweating, dizziness, headache, nausea, and rapid heart rate. 4. Heat Stroke is the most severe kind of heat-related illness. It is an extremely serious condition involving the total breakdown of the body’s heat control system. Heat stroke victims usually suffer from severe confusion, cannot sweat, and in some cases complete nervous system failure. Heat stroke can be fatal! If the situation is serious, have the affected person lie down with their feet elevated to keep sufficient blood flowing to the brain. Place anything cold in places where major arteries are located: Armpits, groin, neck. Put a wet bandanna on the forehead and fan the person. 5. Snow Blindness is a condition in which the corneas of unprotected eyes are burned before any discomfort is felt, resulting in excruciatingly pain.

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TRAIL & HIKING ETIQUETTE  Be friendly and courteous.  Share the trail. Ride, walk or run on the right, pass on the left.  Stay on the trail. Creating your own trail or cutting switchbacks creates erosion, damages habitat and causes new trails which can't be maintained.  Bicyclists yield to equestrians, runners and hikers. Runners and hikers yield to equestrians.  Downhill traffic should yield to uphill traffic. When in doubt, give the other user the right of way.  Mud is a given on many hikes, so expect it. Stay on the trail if it is muddy or wet. Wear waterproof boots and gaiters to keep your feet dry. Trekking poles are useful for balance. Going around a trail widens and damages the trail.  Take breaks off the trail and get your gear off, too.  Obey any posted rules  Hike within your ability at all times.  Respect wildlife.  Be careful when passing and slow down! Don’t surprise others, especially horses. Get off trail to let faster users pass. On wide trails, keep right and pass left.  When a horse approaches, move off the trail and calmly ask the rider for instructions.  Leave no trace. Pack out your litter.  Respect private property.

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WINTER WALKING Winter walking has the advantage of no bugs, no crowds, better views since the leaves are off the trees. However, a little thought is required to keep us safe and comfortable in the colder weather. Your regular boots, polypropylene liner and wool outer sock are the same for all seasons. Synthetic hiking pants (tights work well) are helped along by gaiters that keep snow and mud off of and out of your boots. Tops are three layers: Polypropylene underwear (keeps you dry), fleece pullover (keeps you warm) and a wind/water proof jacket. A fleece hat and mitts are light and can be taken on and off to regulate your temperature. I haven't mentioned cotton in any layer because it retains moisture, and this moisture quickly cools leaving you with a cold or frozen layer which is the primary cause of hypothermia. Staying dry is crucial to being both comfortable and safe. Safety should always be a consideration in any season but mistakes made in winter are less forgiving. 1. Shorter Days - Know your route. Know when sunset is and plan to be off the trail well before it starts getting dark. Carry a map and a flashlight. 2. Ice - Ice may be present. Consider trekking poles (looks like ski poles) but can telescope in or out. You will probably use the pole year round: It is a great knee saver on the down hills and provides protection when crossing streams. 3. Dehydration - Our normal sense of thirst lets us down in the winter so keep drinking water. 4. Sun Protection – Still needed, even if the air is cool. 5. Don’t Hike Alone - Hike with a group or at least a friend. There is safety in numbers.

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CRITTERS

MOSQUITOES AND FLIES If we’ve been hiking long enough, there will be times when we have unwanted hiking partners, not the two legged variety but the biting insect kind. The basic biting insects that we have to contend with are mosquitoes and black flies. Both are active by May and gradually become less of a problem as the summer goes on. Mosquitoes breed in stagnate water and are the most active at dawn and dusk. Black flies breed in clear running water (as we have cleaned up our streams one result is an improved habitat for black fly breeding - they, like us, dislike dirty streams). Black flies remain active all day. Mosquitoes and black flies are attracted to our body warmth and release of carbon dioxide, both pretty hard to turn off while we are hiking. There are a few strategies we can try such as wearing protective, lighter colored clothing, and avoiding perfumed soaps and shampoos. Unfortunately, these have only limited success, so we should look at insect repellents. REPELLENTS The most effective repellent is DEET. It comes in various strengths and the good news is that it works. It is a powerful chemical compound and should be treated with caution. Check the percentage and use a low strength, and apply it more often. Apply it to your clothing first and if that does not work apply it to your skin - sparingly. When applying it to your face, put a little on your hand and then your face. As soon as it is no longer required wash it off with soap and water. A special caution with children. Their livers are not fully developed and therefore not as able to deal with toxins. Use a lower percentage of DEET and apply it to their protective clothing only. Keep it away from their hands, which could lead to their mouths. Another drawback of using DEET is that it is a solvent and can damage some fabrics, plastics and paint. Citronella is an oily substance derived from Asian grasses and has few of the problems that DEET has however it is not as effective. It is worth a try though, so look for a formula with a fairly high percentage of citronella. TICKS Ticks are potentially a problem in some areas. Protective clothing such as long pants tucked in to your socks and long sleeved shirts offer protection, DEET may also help. A close examination of yourself at the end of the day is a good practice and have a friend check your back and the back of your legs. Avoid handling ticks with uncovered fingers; use tweezers or commercial tools designed for removal. If index finger and thumb must be used, protect them with rubber gloves, plastic or even a paper towel. 1. Place the tips of tweezers or edges of other removal devices around the area where the mouthparts enter the skin. 2. With steady slow motion, pull the tick away from the skin or slide the removal device along the skin (read the directions for each commercial tool). 3. Do not jerk, crush, squeeze or puncture the tick. Revised 02/01/2010

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BEARS In our beginning group, it is very unlikely we will encounter bears. They are generally timid and if they hear hikers approach, will take off in another direction. We will be hiking in areas that have a fair number of human visitors. Since I have encountered bears in the wild, however, I thought it best to provide some basic information about bears. Hiking in Bear Country 1. 2. 3. 4. 5. 6. 7. 8.

Let someone know where you are going and when you plan to return. Carry bear pepper spray. Read all signs at the trailhead. Hike in a group, and keep children close at hand. Make your presence known (sing, call out). Hike during daylight hours & stay on the trail. Watch for bear signs: scat, claw marks, diggings, logs or stumps torn apart, etc. Avoid taking pets, they may attract bears to you.

Black Bear Encounters Black bears should always be considered unpredictable and potentially dangerous. A black bear will usually detect your presence and flee the area before you notice unless the bear has been conditioned to people and their foods. 1. If a black bear is visible, but not close, alter your route so that you will move away from its area. 2. If a black bear approaches, do not run. Remain calm, continue facing the bear and slowly back away. If the bear continues to approach, try to group together and pick up small children. Try to scare the bear away by shouting and acting aggressively. 3. If a black bear attacks, it is suggested to fight back using everything in your power fists, sticks, rocks, and bear pepper spray. COUGARS The cougar, also known as mountain lion, puma, or panther is North America’s largest wild cat. Cougars have long tails which may be one-third of their total body length. An adult male cougar weighs between 140-200 lbs, and a female cougar, between 90-120 lbs. Cougars have four toes with three distinct lobes at the base of the pad. Claws are retractable, so they usually do not leave imprints. The cougar's primary prey is deer but will also feed on elk, rabbits, beaver, raccoons, grouse, and occasionally livestock and pets. Cougars are most active at dusk and dawn but they will roam and hunt at any other time as well and in every season of the year. The time when cougars are most likely to conflict with humans is when the young cougars (ages one to two) become self-reliant and solitary. When exploring for a home range, they may wander far and wide in search of unoccupied terrain. Most conflict with cougars occurs in rural communities. People can also come across cougars while spending time in cougar country. Revised 02/01/2010

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At the top of the food chain, cougars are predators. They are frequently unpredictable. Following these common strategies will lower the risk of cougar conflict and prepare you in the improbable event of an attack: • Cougars seem to be attracted to children, possibly because their voices, size, and erratic movements make it easy for cougars perceive them as prey. Keep your kids close and under control. • Hike in groups of two or more. Make enough noise to prevent surprising a cougar. • Carry a good walking stick to be used as a weapon if necessary. • Watch for cougar tracks and signs. Cougars cover uneaten kills with soil and leaf debris. Avoid these areas if you find them. • Never attempt to pick up their kittens. • Never approach a cougar. Although cougars will normally avoid a confrontation, all cougars are unpredictable. Always give a cougar an avenue of escape. If confronted by a cougar: • Stay calm. Talk to the cougar in a confident voice. • Pick all children up off the ground immediately. Children frighten easily and their rapid movements may provoke an attack. • Try to back away from the cougar slowly. Sudden movement or running will often trigger an automatic attack. You can observe this same behavior in a house cat. They can’t resist chasing a string. • Never turn your back on the cougar. Face the cougar and remain upright. • Do all you can to make yourself appear bigger. Don't crouch or try to hide. Pick up sticks or branches and wave them. If a cougar behaves aggressively: • Arm yourself with a large stick, throw rocks, speak loudly and firmly. Your goal is to convince the cougar that you are a danger to them and not prey. • If a cougar attacks, fight back with everything you have. Many people have survived cougar attacks by fighting back with rocks and sticks, bare fists, fishing and trekking poles, and pocket knives. Seeing a cougar can be an exciting and rare experience but if your experience involved a threatening confrontation inform the nearest ranger station as soon as possible.

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UNMENTIONABLES BOWEL MOVEMENTS On a day hike, this is best left for before or after the hike if at all possible. However, when nature calls, sometimes it just can’t be helped. In such cases, here is how to have a bowel movement in the woods and leave no trace: THE IDEAL: PACK A TOILET KIT Toilet Kit Contents: 1. Gallon-sized freezer Ziploc bag 2. 2 paper towels (for wiping) 3. Pair of latex gloves 4. Towelette or baby wipe (for cleaning) inside a Ziploc sandwich bag 5. One large coffee filter (for your “deposit”) 6. One paper lunch sack 7. One opaque doggie clean-up bag 8. ½ cup silicone kitty litter 9. Hand sanitizer gel (small bottle) The “dirty details” 1. Put on latex gloves. 2. Lay coffee filter on the ground. If breezy, hold in place with a few pebbles at the edge. 3. Empty kitty litter into the middle of the coffee filter. This will absorb moisture from the stool. 4. Make your “deposit” on the kitty litter. 5. Wipe with paper towels and place them with the deposit. 6. Gather edges of coffee filter and place into paper bag. 7. Clean your bottom with the towelette. Do not place this into the paper bag. 8. Close paper bag and place it into the opaque doggie clean-up bag. Knot doggie bag closed. 9. Holding towelette in your gloved hand, pull off glove backward, so that towelette ends up inside the glove. Holding the inside-out glove (containing the towelette), slip your fingers inside the wrist of your other gloved hand, and remove the glove by turning it inside out. 10. Place the gloves inside the Ziploc sandwich bag used to contain the towelette/baby wipe, and zip it shut. 11. Place doggie clean-up bag and small sandwich bag inside the large gallon-sized freezer Ziploc bag. 12. Finish up with cleaning your hands with the hand sanitizer. 13. Pack contents out. 14. At the trailhead, the doggie clean-up bag can be opened and emptied safely into a vault toilet where it will begin to biodegrade. (Vault toilets are typically found in high-use remote areas not served by a sewer system. Unlike an earthpit toilet that loses much of its liquid content to the surrounding soil, a vault toilet is designed to retain it. By storing it this way, ground water Revised 02/01/2010

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contamination is minimized and pumping is made much easier. Once removed, the waste is hauled to a treatment plant for final processing.) 15. Put the empty doggie clean-up bag back into the gallon Ziploc bag. DO NOT DISPOSE IN THE VAULT TOILET. 16. The gallon Ziploc can be put in a trash receptacle after the paper bag deposit has been emptied into a vault toilet. THE NEXT BEST THING 1. Always deposit human waste in toilets where available. 2. If not available, dig a cat hole 6 to 8 inches deep at least 200 feet from water, camp, and trails. Cover and disguise the cat hole when finished. 3. Pack out toilet paper and hygiene products.

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BIBLIOGRAPHY & NET RESOURCES 1. Spilner, M. (2000). Prevention’s Complete Book of Walking. Rodale, Inc. 2. Vincent, G. The Right Stuff. http://home.golden.net/~gvincent/#RightStuff 3. Barringer, R. Hiking Basics, The Ten Essentials. www.mountaineers.org 4. Center for Wildlife Information, (2005) Be Bear Aware. http://www.centerforwildlifeinformation.org/BeBearAware/bebearaware.html 5. http://www.seattlemountainrescue.org 6. Donow, V.,Sky Valley Community Schools (2005), Hiking Group Guidelines 7. Graydon. D, Hanson, K. (1997) 6th Rev Ed., Mountaineering: Freedom of the Hills, Mountaineers Books 8. Burns, B; Burns M (2004) 2nd ed, Wilderness Navigation: Finding Your Way Using Map, Compass, Altimeter & GPS, Mountaineers Books 9. www.learn-orienteering.org/old 10. Kjellström, Björn, (1994) Be Expert with Map and Compass, Wiley Publishing 11. Molvar, E. (1996) Hiking Olympic National Park, Falcon Publishing 12. Environmental Stewardship Division; Ministry of Environment; Government of British Columbia - http://www.env.gov.bc.ca/wld/documents/cougsf.htm

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INDEX B

M

bears..........................................................................17 biting insects.............................................................16 boots.............................................................3, 7, 8, 15 breakfast.....................................................................5 buddy system..............................................................5

map...................................................................6, 9, 15 medications...........................................................5, 12 mosquitoes................................................................16

N nutrition....................................................................11 nylon...............................................................8, 10, 11

C cathole......................................................................20 children...............................................................16, 17 citronella...................................................................16 compass......................................................................9 conversation................................................................5 cotton......................................................4, 7, 8, 10, 15 COUGARS...............................................................17

P pace.............................................................................5 pepper spray.............................................................17 polyester.....................................................................8 polypropylene...................................................7, 8, 15

R rain................................................................4, 5, 8, 11 repair.........................................................................11 repellent....................................................................16

D DEET........................................................................16 Dehydration....................................................3, 12, 15

S

E

Shock........................................................................12 sleep............................................................................5 snow..............................................................5, 8, 9, 15 Snow Blindness........................................................13 socks...........................................................7, 8, 10, 16 space blanket............................................................11 Sunglasses..................................................................9 sunscreen....................................................................9

etiquette......................................................................5

F fanny pack..................................................................9 fire..............................................................3, 9, 10, 13 first aid kit............................................................9, 10 flashlight...................................................................10 fleece..............................................................8, 10, 15 flies...........................................................................16 Frostbite....................................................................13

T Ten Essential Systems................................................9 ten essentials...........................................................3, 9 Ticks.........................................................................16 Toilet Kit..................................................................19 trash bag...................................................................11 trekking poles...........................................................15 Trekking poles..........................................................14

G gaiters.................................................................14, 15 Gore Tex.....................................................................8

H hats..............................................................................9 Hats.............................................................................8 headlamp..................................................................10 heat exhaustion...........................................................3 Heat Fatigue.............................................................13 Heat Stroke...............................................................13 Hypothermia.......................................................12, 13

U UV rays.......................................................................9

V Valuables....................................................................6 vault toilet.................................................................19

I

W

Ice.............................................................................15 insurance.....................................................................6 itinerary......................................................................6 knife..........................................................................11

water.........................................................................11 Weather....................................................................10 whistle......................................................................12 wood...........................................................................4 wool............................................................7, 8, 10, 15

L

Z

Layers.........................................................................8

Ziploc plastic bags......................................................9

K

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