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Readiness Checklist

✅Wear your boot, especially if you have not for a while, and ascertain that it is still comfortable.
✅Take no vigorous or no exercises later than 2 days before the hike to reserve energy to carry you through the day.
✅Hydrate beyond often starting 3 days until the end of the hike.
✅Cut your toenails short for comfort in socks and the boot. When descending, you create a stronger grip, whose effect lasts on the toes. Doing this will make your experience more comfortable and memorable.

✅If you MUST sip alcohol the eve of the hike, sip very little. We have seen it ruin people’s experiences and that of other hikers.
✅Ensure you stock your supplies the day before the hike, so we stop only for emergencies.

✅Pack your earphones/buds if music when hiking is your drug to ensure you help other hikers who might not be interested in your music to be a little more comfortable.
✅Empty your bowels before leaving in the morning.

After the hike

  • Engage in post-hike stretching exercises to improve flexibility and prevent muscle tightness. Focus on stretching major muscle groups such as the calves, quadriceps, hamstrings, and hips. Hold each stretch for 15-30 seconds without bouncing.
  • Replenish fluids lost during the hike by drinking plenty of water. Proper hydration is essential for muscle recovery and overall well-being. Consider consuming a sports drink or electrolyte-rich fluids to replenish electrolytes lost through sweat.
  • Consume a balanced meal or snack within a few hours after your hike. Include protein, carbohydrates, and healthy fats to aid muscle recovery and replenish energy stores. Foods like lean meats, whole grains, fruits, vegetables, and nuts are good options.
  • If you experience muscle soreness or inflammation, apply ice or cold therapy methods such as cold packs or ice baths to reduce swelling and alleviate discomfort.
  • Ensure adequate sleep supports your body’s recovery process. Aim for 7-9 hours of quality sleep each night. Good sleep is crucial for repairing and rejuvenating your muscles.
  • Allow your body sufficient time to rest and recover after a hike. Take it easy for the next couple of days and avoid overexertion. Proper rest is essential for repairing muscles and preventing injury.