Hike Like a Pro With These 6 Tips





Introduction: Hike Like a Pro With These 6 Tips

About: Enthusiastic hiker, quilter and creator with a passion for making the most of every situation and finding the best and easiest way to do anything!

Hiking in the natural world is one of the best ways to get fit and get happy. Following these tips on how to hike efficiently will make hiking even more enjoyable!

This instructable goes beyond the basics (i.e. comfortable shoes, hydration and snacks), and presents practical tips on how to hike as quickly and efficiently as possible while minimizing discomfort.

If you want to take your hiking to the next level, whether it's to hike to Everest Base Camp, compete in a race, or keep up with your super-fit friends, read on!

Step 1: Maintain Equal Effort, Not Speed

Many people try to maintain the same speed, no matter what the grade or terrain they are on.

This is a waste of energy.

It's much better to adjust your pace and slow down when you are going up a steep hill, and then speed up when you come to a flat or downhill section of the trail. What you are striving for is equality of effort, not constant speed. Some athletes use heart rate monitors to try to maintain a steady heart rate, to ensure that they are working at a consistent pace. You can use a monitoring device to check your effort level (which your heart rate measures from a cardiovascular perspective), or just make a conscious effort to keep your breathing and effort level at a more consistent level. Take smaller steps when you are going up a steep hill and larger steps when the trail is flat.

This approach will increase your speed while conserving energy. This is particularly useful for a long endurance hike (e.g. Mt Kiliminjaro) or a race over difficult terrain, and is useful whenever your hike involves hills.

Step 2: Apply Sunscreen and Insect Repellant, But Not Above Your Eyes

It's best to apply sunscreen first (the instructions suggest applying it 15 minutes before sun exposure), and then insect repellent later. I will usually wait and evaluate the bug situation before I apply insect repellent, as I'd rather avoid applying repellent if I can.

If you wear a hat (see next step) you don't need to apply sunscreen and repellant above your eyes, thus preventing either of these from dripping into your eyes.

If the bugs (mosquitoes, etc) are really bad, you can also spray insect repellent on the outside of your hat brim, which helps to repel them, and on your face below your eyes. If the bugs are extremely bad, you can wear a mesh headnet over your hat to keep bugs off your face. The wide hat brim will keep the headnet away from your face and help you to feel more comfortable.

Step 3: Wear Sunglasses and a Hat With a Brim

Wearing a hat with a brim protects you from:

  • sun
  • rain
  • bugs
  • cold
  • impact of falling objects

Another benefit noted in the previous step is that a hat allows you to apply sunscreen and insect repellant ONLY BELOW your eyes, not on your forehead.

This protects you from having sunscreen or harsh chemicals like DEET drip into your eyes. This tip alone will save you a lot of potential grief while hiking!

Sunglasses not only protect your eyes from the sun, but also from dust and tree branches that could hit you in the face.

If it's hot, I recommend wearing a straw hat, rather than a cloth hat.

Step 4: Secure Your Back Pack Properly

On my first big hike in Nepal, one of my fellow hikers pointed out that my backpack was opening as I walked, because it had been closed with the zippers meeting in the middle of the top (See outer pocket of first photo with X through it). If you close the zippers this way, and your pack is full, eventually the pressure of the items inside, and your movement, will force the zippers open and your stuff could fall out. The second photo shows the pack with the zippers properly closed for all compartments, with the zipper pulls meeting near the side bottom of the pack.

Lesson learned: Always close your pack with the zippers meeting near the side or bottom, not the top middle.

You will also note that the hiker in these photos has the waist strap attached around his hips, and a chest strap attached at the front of his chest. The waist strap should be tight against your hips - this will spread the weight around, so that instead of carrying the full weight of the pack on your shoulders, you are carrying much of the weight on your hips. If you have a heavy pack (e.g. on a backpacking trip where you are carrying your tent and food), it will feel a lot lighter once you attach the waist strap. The straps will also stabilize the pack against your body, so that you and your pack move as one, and you are not unbalanced by your pack.

The chest strap is optional but will help keep your pack close to your body. Note also that there is one water bottle on each side of the pack - so that the weight is evenly balanced and the pack is not lopsided.

Step 5: Use Hiking Poles

Hiking poles act like a 3rd and 4th leg.

The result is much better stability - especially useful for stream crossings, steep and narrow trails, or trails with loose scree and poor footing. The extra stability is helpful if you are carrying a heavy backpack or hiking on snow, ice or other slippery surfaces. The poles also reduce the impact that hiking has on your body - your joints will thank you! And using poles means that you are using your arms and getting some upper body exercise which you might not otherwise get from hiking. If you use poles with the right technique, they will increase your speed and reduce fatigue, while burning more calories!

Two poles are generally more efficient than one but some people like hiking with one pole and that's okay too.

It can take a bit of practice to use poles (bonus - if you are a cross-country skier it will seem natural). For good videos on how to use hiking poles properly, click here.

Step 6: Anticipate! Take Regular Breaks to Assess and Refuel

There is often a time lag between when our bodies need something and when we first feel the need.

Usually, our bodies need water before we actually experience thirst. And we can easily get chilled and not notice until it's almost too late to easily warm up. Similarly, we may run out of fuel and only realize we are hungry when we feel suddenly fatigued.

To prevent crashing from frozen toes or lack of food or water, it's helpful to take regular breaks (at least every 90 minutes) to hydrate and assess your needs. Is that lump in your sock about to cause a blister? Maybe it's time to change socks or put a bandaid on your heel. Are you starting to feel cold? Time to put that sweater on.

Frequent check-ins with yourself are an important part of making sure that your body has everything it needs to function as efficiently as possible. Over time you will learn to drink BEFORE you are thirsty and be able to anticipate your body's needs before it is too late and your energy crashes from dehydration, lack of food, cold or overheating.

Step 7: Now Get Out There and Hike Like a Pro!

I am in favour of anything that makes being active in the natural world more enjoyable.
I hope these tips for efficient hiking encourage you to get outside and have fun hiking!

P.S. All photos were taken in the Yukon Territory, Canada.

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    4 Tips

    14. Small first aid kit including a couple moleskin adhesive strips for any blister that arises.

    15. I prefer bamboo poles, for light weight and defense against animals.

    16. Never wear new shoes, no matter how comfortable; break them in around house or town first.

    17. If you're going alone, let somebody know where and when you should be back.

    Thanks for these helpful tips!

    11. Vaseline, polypropylene socks then hiking socks.

    12. Boots half a size larger than normal as your feet swell.

    13. Sweat band to keep the bug spray you shouldn't have put there out of your eyes.

    8. Put all the weight on the hip belt, the only reason the shoulder straps are there is to keep the thing on your back.

    9. Ounces add up.

    10. Hike regularly.

    1 Questions

    What about dangerous animals ??

    If I am hiking in bear country, I always hike with at least one other person, (preferably at least 4 people) and I carry bear spray with me. I also sometimes carry something that makes a loud enough noise to warn a bear that you are nearby - eg an air horn, or a bear banger. And it's good to check in with park rangers or others who may be knowledgeable about recent activity in the area by bears or other wildlife.

    1 more answer


    Thank you :-)


    An orthopedic surgeon told me using two hiking poles reduced pressure on our knees by 40%. That alone is a good reason to use them but I love the extra confidence they give as they become an intuitive extension of our arms.

    1 reply

    That's useful info - thanks! And I love the concept of the poles becoming an intuitive extension of our arms.

    Turns out hydration-before-thirst is an idea created by sports drink advertisers to convince you to consume more of their product. Bring plenty of water, but don’t worry about drinking if you don’t feel like you need to.

    1 reply

    It's true that some people can over-hydrate, and there is certainly hype created by sports drink advertisers. But some people really don't feel thirsty until it's too late - I myself fall into this category - I think the key is to know yourself and act accordingly. And as you say - always bring plenty of water!

    Didn't think about the zippers on the side. Thanks!

    If hiking in Scotland I would recommend a head net that extends to your ankles. Another item that is good is gaiters as they protect your legs from slips and insects like ticks that may be on plant leaves just waiting for you to pass.You find tick problems usually where animals like deer or sheep graze.

    2 replies

    Hmm, I thought the bugs were bad in Canada - Scotland sounds pretty bad too!
    I agree - gaiters are excellent protection against bugs, and also keep loose scree and debris out of your shoes (also good when hiking on snow). Even in very buggy situations I have not resorted to a bug jacket or full body suit - I wear a shirt and jacket that are made from tightly woven, bug proof fabric, button the shirt collar up and pull the headnet down so it covers the collar. Bug jackets may be useful in some situations though. Thanks for your comments!

    The Isle of Skye is one of the worst places during summer, I have the problem that I taste wonderful to them so I try to avoid going to places they inhabit but I found Avon, Skin so Soft works for around an hour or so before they decide to give it a taste although I am not sure they like citronella.

    Good tips, thanks.
    I look at hiking poles as almost like having a hand-rail built into the mountain. You can steady yourself when the ground is uneven, pull yourself up when you need to make a steep step, and lessen the impact when having to make a steep step down.

    1 reply

    I agree - hiking poles give humans the advantage that mountain goats have of 2 extra legs - plus, as you say, act like hand rails you can use to almost pull yourself up, and then lessen the impact going down. When going up hill, I adjust the poles to be shorter, and make them longer when going down hill, so they are the right height when placed in front of your body.