India's Himalayan region in particular is witnessing a surge of trekkers. Each year more people flock to trek the familiar routes while new routes emerge each time someone visits them, also quickly learnt, it may well lead you on to new adventures of your own. Most trekkers make mistakes that could have serious repercussions, often learning these hard lessons through trial-and-error. This guide identifies mistakes easily avoided as well as offering practical suggestions to ensure a secure, yet pleasurable mountain journey every time.
Acute Mountain Sickness (AMS)
Altitude risks should never be dismissed lightly. Unfortunately, we often fail to appreciate their significance; therefore, we may remain unaware of this unknown threat and struggle with what defines a high-altitude environment. As a result, many trekkers suffer Acute Mountain Sickness (AMS), which can hinder treks significantly before becoming severe conditions like High Altitude Pulmonary Edema (HAPE) or Cerebral Edema (HACE).
Preventing Altitude Sickness
People living at various elevations are susceptible to altitude sickness, with symptoms beginning at 1200m/3960ft and ascending as high as 3500m/11550ft, some can adapt fast, while some take more time. Acclimatization depends on each individual and their current state of health but generally takes 24 to 72 hours of bed rest before moving directly into high altitude areas such as Leh, Lhasa or Bogota in order to minimize altitude sickness risk. When trekking above 3000m/10000ft trekking it is advised not to climb more than 300m/1000ft each day with one day off every third day in order to get used to altitude conditions more quickly. Acclimatization will take time.
Hypothermia & Frostbite
Occasional trekking during winter months poses serious danger to both your health and comfort, yet cold temperatures still pose an immediate threat to trekkers. No matter what time of year it is, certain places for trekking may experience low temperatures that increase the chance of experiencing misery and suffering from cold-related ailments; similarly, mountain regions usually feature temperatures in this range.
How to avoid Frostbite and Hypothermia
To avoid frostbite and hypothermia, you should ensure your body has access to appropriate nutrition, is well-dressed and well hydrated. An effective clothing plan consists of three layers: moisture wicking for your skin; protection from elements; and outer layers with moisture-wicking properties and thermal regulation features that keep body temperatures moderate - opt for loose clothing that allows mobility rather than tightly fitted items that restrict it; choose woollen or synthetic fabrics instead of cotton since cotton retains moisture over time, rendering it unsuitable for winter activities.
At risk are body parts such as eyes, noses, cheeks, fingers and toes which could become frostbitten from exposure to freezing temperatures as well as icy winds. To protect yourself, wear fleece-lined gloves as the base layer under windproof, waterproof gloves. Neck gaiters may help guard the neck area, nose, and cheeks; alternatively, you could cover ears by wearing an earband or splint. Finally for foot protection it is important to wear comfortable insulated shoes with synthetic or wool socks that can wick away moisture before returning home from trekking trips - something many trekkers forget until it comes time. Washing, drying, then changing to dry socks can save from frostbite. As temperatures get colder, your body needs extra energy to remain comfortable. Therefore, it is crucial that you provide it with nutritious meals and beverages, even though cold temperatures may reduce appetite. Carry energy-boosting food items that you can snack on throughout the day as well as water bottles so you can stay hydrated throughout your journey.
Improper trekking clothes
Many trekkers prefer clothes made of cotton or jeans, single layer clothes, however these may not be ideal during treks. I have witnessed trekkers struggling while walking in tight jeans soaked by rivers; others even endure harsh freezing conditions wearing leather jackets which add more weight.
How to avoid
To avoid problems it's essential to remember that jeans made of predominantly cotton may not provide the warmth you expect; wearing wet jeans on a trek could result in their drying out improperly and lead to hypothermia compared to trekking clothes that allow quick clothing changes after becoming wet, while jeans may restrict movement unlike nylon trekking pants. Leather jackets should not be seen as an equivalent to down jackets for trekking; though useful for blocking wind, their weight makes them impractical as an insulation layer. Instead, light wind or rain jackets offer better protection. Layering up is essential since one jacket will not provide sufficient insulation against cold conditions of mountain terrain.
Shoe bite
Shoe bite occurs when a new or poorly fitting pair of shoes rub against your skin, creating friction. This often leads to blisters, cuts, swelling or redness around the toes, heels, or sides of the foot, trekkers, runners, and anyone wearing new or stiff footwear are at greater risk than others for this condition. Most often, blisters occur while walking. Within minutes of starting a trek, blistered feet could make walking impossible due to pain and blisters on their soles.
Prevention
Prevention is of utmost importance. One of the primary sources of blister formation is inappropriate footwear or shoes not worn regularly enough, coupled with socks unable to effectively manage moisture. When walking for extended periods, feet can swell and sweat, leaving socks exposed against skin that cling tightly or are trapped under shoe fabric; in turn, friction develops between skin cells inside of shoe and inside of foot which causes friction between cells that causes friction inside of shoe and skin cells, leading to blister formation.
Trekking with brand new footwear should only be done as an experiment at first. If purchasing new shoes to wear on a trek is essential, be sure to purchase early enough for proper breaking-in. When purchasing footwear, it is also essential that it fits correctly, being measured accurately before being tried out in store and tested out prior to buying them. Ensure your feet remain as dry as possible by wearing socks with water-wicking properties such as synthetic or wool materials to eliminate sweat from the feet.
cramps and fatigue
Trekkers often complain of muscle cramps and fatigue that prevent them from continuing their adventure, often because of inadequate water consumption or the loss of minerals through sweat. One potential explanation could be inadequate water intake combined with increased sweat loss from overexertion during trekking.
Prevention
Avoid dehydration, ensure the number of fluids leaving your body does not surpass what is being consumed. When trekking, factors like location or intensity of trek may lead to losing more fluid through urination, breathing, and sweating than you are replacing through drinking. When in cold or elevated regions dry air sags more moisture when we breathe or sweat which increases fluid losses further; when combined they can lead to dehydration quickly. Furthermore, more sweat produced and vomited during trekking increases loss of essential fluids and minerals which ultimately leads to dehydration and can eventually result in dehydration if left unchecked resulting in dehydration becoming an issue resulting in dehydration becoming an issue.
As trekking temperatures drop, hydration systems provide a great alternative to regular water bottles for maintaining optimal hydration levels on an outing. Although hydration systems might not perform as effectively during colder weather conditions, they still make for great portable options when out in nature. Staying hydrated on any trek requires keeping an adequate water supply - generally speaking, healthy individuals require half a litter per hour of moderate trekking activity. Simply adding salts to your drinking water or enjoying healthy snacks and drinks can help replenish lost water and minerals from your body, relieving fatigue and muscle fatigue while aiding acclimatization. Urine colour can also serve as an indicator of your level of hydration - pale-coloured urine indicates good hydration, while darker-coloured urine could indicate dehydration.
Carrying Unnecessary Weight - Overloaded Backpack
Trekkers who experience difficulties with their backpacks due to excess weight may have experienced improper packing practices or an insufficient backpack designed for the journey. At times, travellers find they have only used a fraction of what was in their packs upon reaching their destination.
Consider packing lighter for your two-week journey for an easier experience. Limit clothing items to what is necessary and bring an extra shirt and lower layer. Focus on carrying only essentials so you can easily layer up with changing weather conditions, such as sleeping bags. A 50-liter backpack should provide plenty of storage space to store all essentials including sleeping bags; lightweight options allow for greater ease when experiencing journey.
Storing Toiletries in a Bag
Beginner trekkers tend to bring along many items for use on their journey, including wet wipes, full-size makeup sets, large Shampoo/Conditioner bottles, an extensive shaving kit, as well as a toothpaste tube - often for urban reasons and not knowing that any will ever be useful while trekking.
Prevention
Avoid this from happening by only packing essential bathroom items when trekking; that includes lesser amounts of soap, toothpaste, sunscreen toothbrushes, toilet roll and toilet paper - other items add unnecessary weight and should be left at home. Please avoid taking wet wipes since they are non-green and quite heavy! The non-essentials will increase weight while taking up space for essentials that you must bring along with you.
sunscreen and sunglasses
One mistake often committed by trekkers is not applying sunscreen and wearing sunglasses, even during sunny conditions. Many individuals make the mistaken belief that people with darker skin tone do not require SPF protection - however this misconception could result in uncomfortable sunburns or skin problems for darker-skinned individuals. Furthermore, not wearing glasses in cold or snowy situations could result in temporary snow blindness resulting in vision impairment and vision impairment for them as well.
Prevention
Preventing skin cancer is key in protecting yourself against it, and direct sunlight exposure can cause burns and irritation that is painful. Safeguard yourself, apply sunscreen liberally over any exposed areas before you notice that it has vanished.
Trekkers must protect their eyes to prevent snow blindness, which can cause serious eye to burn and irritation from exposure to UV rays reflected off snow surfaces. As higher altitudes mean stronger UV rays from sunlight, it is necessary for trekkers to wear top-quality shades with dark-coloured tinting that fully cover and shield your eyes when trekking in mountainous regions during daylight hours.
Essential medications
Trekkers who venture into remote mountains have often become trapped, only to realize later they left essential medications back at their starting point. On their journey, one woman seeks help from their guide in procuring feminine products for another since they had not expected menstruation to start while on their trek.
Prevention
If you plan to travel in remote regions, be mindful that prescribed medications, particularly certain brands may not be readily available beyond your hometown. Mountain communities in particular often lack pharmacies with an assortment of medicines available when needed - in order to make sure you never run out, make sure you bring the essential medicines with you from home, as well as an extra day's supply in case there are unexpected delays. In addition, every traveller should carry an emergency first aid kit.
Traveling can be stressful for women who menstruate regularly and it is wise to bring essential feminine hygiene products along in case their period occurs during your trip; even if this does not happen, having these supplies on hand could prove useful as a nice gesture should someone in need require assistance during their travels.
