Essential Items To Health Checks: All You Need To Ensure Before Going On A Trek

Trekking, especially in the challenging terrains of India, requires careful preparation and a set of guidelines to ensure safety and enjoyment.

All You Need To Ensure Before Going On A Trek

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Trekking is a rewarding adventure, offering a chance to connect with nature and challenge yourself physically. The pristine beauty, fresh mountain air, and sense of adventure make the Uttarakhand and Himachal regions a trekker’s paradise. However, trekking, especially in the challenging terrains of India, requires careful preparation and a set of guidelines to ensure safety and enjoyment.

Essential Items To Carry With You While Trekking:

Whether you're hiking through lush forests, scaling mountainous terrain, or traversing arid deserts, packing the right essentials can make all the difference. Here are some must-have items, suggested by Bhavna V, Co-founder, Nysh. in, to ensure a safe and enjoyable trek, no matter the location.

• Appropriate Footwear:

A basic essential for trekking, are good quality trekking boots that are crucial for support and protection. Choose waterproof and breathable shoes with good grip to equip you well with various terrains and weather conditions.

• Navigation Tools:

A reliable map and compass, or a GPS device, are essential for navigating unfamiliar paths. Even if you’re trekking a well-marked trail, having these tools can prevent you from opting for the wrong route.

• Hydrating Essentials:

Carry as many liquids as you can, as staying hydrated is essential to ensure proper health and stamina. Water bottles, a portable water filter, or purification tablets, if you’re unsure about the availability of clean water, can be saviours.

• Energy foods:

Pack lightweight, high-energy snacks like nuts, dried fruits, and energy bars. These will ensure you have enough energy levels to keep you going through your treks and long hikes.

• First Aid Kit:

A well-stocked first aid kit is vital. Include bandages, antiseptic wipes, blister ointments, pain relief patches, and any personal medications. Pain relief patches are particularly useful for soothing sore muscles and joints after a long day of trekking.

• Right Clothing:

Dressing as per the weather is very vital. Dress in layers to adapt to changing weather. Moisture-wicking base layers, insulating mid-layers, and waterproof outer layers are ideal. Don’t forget to carry a cap, gloves, and an extra pair of socks.

• Shelter:

A lightweight tent or emergency bivy can protect you from the elements if you need to camp overnight or take an unexpected break.

• Multi-tool:

A multi-tool kit with a knife, scissors, and other handy tools can be crucial for various tasks, from preparing food to gear repairs.

• Light Source:

A headlamp or flashlight with extra batteries is essential for navigating in low light or for emergencies.

• Comfort Essentials:

Consider bringing trekking poles to reduce strain on your legs and a sitting pad for comfortable breaks. Additionally, warmers can provide extra comfort and relief in colder climates.

 

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Health Checks To Ensure Before You Set Out For Trekking:

Trekking often involves rough uneven terrains and requires certain preparedness and training. It can be simple, moderate, strenuous and difficult.

Dr MS Purkait, Medical Superintendent at Techno India DAMA Hospital said, "In strenuous and difficult trekking, specialised training and equipment may be required. It is best to get a thorough medical examination and assessment done before starting every trek. The medical practitioner takes a detailed past and family history along with a dietary history and history of allergies. Diabetes, Blood pressure, Cardiac history along with a history of maintenance and preventive medications are taken into account."

"The next step is to build up strength and endurance and increase lung capacity. Climbing stairs and taking extended walks in all weather, sometimes with added weight, helps. In addition, breathing exercises, meditation and dietary restriction also help," he added.

 

Dos and Don'ts Of Trekking: A Guide For Indian Treks

Here are some essential dos and don'ts, focusing on guidelines for women trekkers suggested by Aarushi Gaur, who is a travel enthusiast and a photographer.

Dos:

Plan Thoroughly:

• Research your trekking route meticulously. Understand the difficulty level, distance, and weather conditions.
• Ensure you have all necessary permits and permissions, especially for protected areas and national parks.

Pack Wisely:

• Carry essential items such as a good quality backpack, sturdy trekking shoes, warm clothing, a first-aid kit, and sufficient food and water.
• Include a map, compass, or GPS device to navigate the trails.

Acclimatise:

• Spend a day or two at higher altitudes to acclimatize your body to the lower oxygen levels. This is crucial to avoid altitude sickness.
• Stay hydrated and avoid alcohol and smoking.

Respect Nature:

• Follow the Leave No Trace principles. Carry your waste back with you and avoid littering.
• Stick to marked trails to prevent damaging the flora and fauna.

Stay Connected:

• Inform someone about your trekking plan and expected return. In areas with limited network coverage, consider carrying a satellite phone.
• Trek in groups, especially in remote areas, for better safety.

Emergency Preparedness:

• Know basic first aid and carry a first-aid kit.
• Understand the signs of common trekking ailments such as hypothermia, dehydration, and altitude sickness, and know how to respond.

Don'ts:

Don't Underestimate The Terrain:

• Even if you are an experienced trekker, always appreciate the difficulty of a trail. Every terrain has its challenges.
• Avoid trekking during extreme weather conditions like heavy rains or snowstorms.

Avoid Overpacking:

• Carrying too much weight can slow you down and cause fatigue. Pack only the essentials and distribute weight evenly.

Don’t Disregard Local Advice:

• Local guides and villagers have invaluable knowledge about the region. Listen to their advice, especially regarding weather conditions and safe routes.

Avoid Solo Trekking in Remote Areas:

• Solo trekking can be dangerous, especially in remote and unfamiliar terrains. Always have a trekking partner or group.

Don’t Ignore Your Body:

• Pay attention to your body’s signals. If you feel unwell, take a break, and if symptoms persist, descend to a lower altitude.
• Never push beyond your limits; it's okay to take it slow.

 

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Special Guide For Women Trekkers:

Personal Safety:

• Always trek in groups or with a reliable guide. Avoid isolated paths, especially at dusk or dawn.
• Share your itinerary with family or friends and update them regularly on your whereabouts.

Hygiene and Health:

• Carry personal hygiene products like sanitary pads or tampons, biodegradable wipes, and hand sanitisers.
• Plan for menstrual health by packing necessary supplies and pain relief medication.

Clothing:

• Dress in layers to manage varying temperatures. Quick-dry, moisture-wicking fabrics are recommended.
• Avoid overly tight clothing and opt for comfortable and breathable attire.

Cultural Sensitivity:

• Be respectful of local customs and dress modestly, especially in rural areas. Wearing a scarf or shawl can be useful in certain situations.
• Engage positively with local communities and learn about their traditions and practices.

Emergency Measures:

• Know self-defence basics and carry a whistle or pepper spray for emergencies.
• Be aware of the nearest medical facilities and have a list of emergency contacts.