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Hiking Tips
Health Information

1.
Choose a suitable hiking route
Before setting out, study the map and information about the route. Plan the trip carefully and take into account factors such as the length, gradient and surface condition of the route, the time required to finish the trip, fitness condition and physical ability of the participants, and the possible weather changes. Do not alter the planned route indiscriminately during the journey.
2.

Take adequate water and appropriate food
Take enough water for the whole trip as outlets for beverage may not be available on the route.   Replenish water from time to time during the journey.  When sweating heavily, drink 150 to 200 millilitres of liquid every 15 to 20 minutes even if not thirsty.  Also, take some carbohydrates (such as biscuits, breads, convenient rice and sweet porridge) which are light in weight and require no heating as food provisions on the trip. 

3.
Prevent heat stroke and heat exhaustion
Avoid prolonged exposure to direct sunlight in extremely hot weather.  Drink more water and replenish the electrolytes lost.  Take appropriate breaks during the journey.  Don't overextend yourself as it will lead to exhaustion.  In addition, hikers should have a thorough understanding of heat stroke and heat exhaustion so that appropriate action can be taken when they are faced with such situations.
4.
Wear suitable clothes and gear
Put on casual clothes, light-coloured long-sleeved shirts and long trousers, and hiking shoes with ankle protection and corrugated rubber soles. Take a suitable cap that can protect you from sunlight in summer and keep you warm in winter.
5.
Prevent insect and mosquito bites
To prevent insect and mosquito bites, you may apply a mosquito repellent onto your clothes or over your exposed skin.
6.
Other necessary items (kept in waterproof/plastic bags by category)
  • A countryside map and a compass to facilitate quick comprehension of the topography
  • A fully-charged mobile phone to facilitate communication and rescue (Service coverage of the phone should be checked beforehand)
  • An umbrella or a waterproof anorak
  • A first-aid kit (containing medicated plasters, bandage, dressing, antiseptic, etc.)
  • A torch and a whistle
  • Emergency food provisions, such as chocolate and raisins, which are high in calories and easy to carry around
  • A spare set of dry clothes for change
 

 

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