Self Care On The Trail

Uncategorized | 7 days ago

Tips and Tricks to Maximize Your Outdoor Adventure

We ask a lot of our bodies day to day, especially when we’re outdoors, hiking, walking, and exploring. Hard ascents and steep descents, long days above treeline with little to no shade, miles under our feet before the next stop. It’s deeply satisfying to move our bodies, but it can take a toll as well. Over the years we’ve developed our own self-care routines that help us stay limber, rest easy, and feel our best on any adventure. Below are some tips from our guides on what gets them through the day.

On the Trail

Slow and Steady

Pace is one of the most important factors in how a hike will feel to us. When we push ourselves, to match someone else’s pace or to summit on a time crunch, we get exhausted quickly, burn through our energy reserves, develop blisters, and take much longer to recover. Slow and steady is truly a recipe for success. We recommend starting early in the morning so you can hike slower than might feel necessary at first, letting your muscles warm up properly. Setting a pace you can sustain throughout the day keeps you consistent and lets you reach your next destination with enough energy left to actually enjoy it.

Fuel Up

We all require different amounts of food to stay energized, so pay attention to your body and stop frequently for snacks rather than waiting until you’re already hungry, to keep your energy up on a big ascent. Dried fruit, nuts, jerky, or protein bars are all solid options for a quick boost when you’re feeling tired. Diane is rarely without a few squares of dark chocolate, and Mackenzie likes to bring a small hunk of sharp cheddar and an apple. You lose salt through your sweat, so snacks that replenish those minerals are worth packing too: pretzels, trail mix, and salted nuts all do the job.

Rest Stop Routine

Another reason we suggest starting your hike early is to give yourself plenty of time along the way to rest. Pausing frequently for a few sips of water, a quick stretch, a quiet moment of reflection, or a short break from the heaviness of your pack goes a long way. Build time for these stops into your day so you can prioritize yourself instead of rushing to the finish line.

Sun Care

If we’re lucky, a long day on the trail means a long day in the afternoon sun, but that comes with its own risks. Hiking above treeline especially means little protection, so sunscreen is a must. We suggest something natural, with an SPF of 50 or above. If you have sensitive skin, bringing a smaller bottle of facial sunscreen is a good call so you can avoid that grubby end-of-day feeling. Sunglasses and hats are extremely helpful against the sun as well, protecting your skin and your eyes. A pair of shades with a wraparound frame for full coverage is ideal, as are hats with a chin strap to avoid losing them to the wind as you enjoy the fresh mountain air.

Hydration

We generally try to pack about a liter of water for every hour of hiking, especially on more strenuous trails like the Haute Route or the Tour du Mont Blanc. Start your morning with 20 or so ounces before you head out to give yourself a good base, then take small sips frequently along the way. Thirst is a delayed sign that you’re already a little dehydrated, so stopping after a few hours to drink half your bottle in one go isn’t as useful as it sounds. CamelBaks and other reservoir packs offer hands-free hydration, and we love collapsible water bottles that fold flat and tuck away when empty. Whatever your preferred vessel is, just be sure you’re drinking water often. Electrolytes help too; pack tablets that dissolve rather than individual powders to avoid extra trash in your bag.

At the End of the Day

You’ve made it to your next hut, inn, or hotel, and it’s time to kick up your feet and enjoy a well-deserved, relaxing evening. But it’s also the right time to check in with yourself: spend a few extra moments noticing hot spots or sore muscles, and build an end-of-day routine that leaves you feeling refreshed and ready for the morning to come. Here are a few of our tricks for making the most of your evenings.

Kick Up Your Feet

Once boots come off, give your feet some real attention. We wash off the dirt and sweat, then let them air out for a while before socks go back on. Make space in your bag for toe spreaders or a tennis ball, if you’re so inclined, since either can help ease cramps or sore tendons. Check any areas that saw friction throughout the day; catching blisters early keeps them from becoming debilitating. Moleskin, blister pads, balms, and preventive wool padding are all worth bringing in case you develop a few hot spots along the way. We also love keeping one pair of socks set aside just for the evening so that you can slip into something clean and dry after a long day of trekking. We often bring a small Ziploc bag of baking soda too, to sprinkle into our hiking shoes and neutralize odor and moisture.

An Evening Refresh

If you’re a hiker, or any type of outdoor adventurer, getting dirty doesn’t bother you. We traverse streams, climb through mud, and sleep outside. But we don’t need to rough it just for the sake of roughing it. An evening skincare routine can be a lovely reset. Bring a small bottle of your favorite face wash to clear off dirt and sunscreen, then apply a light moisturizer. Mackenzie also brings an after-sun oil to help rehydrate her skin after a long day outside. These small luxuries can help you feel less depleted than you otherwise might. Just make sure whatever you bring is free of microplastics and harsh chemicals to help protect the landscapes we’re lucky enough to pass through.

A Full-Body Stretch

Sore muscles can put a damper on a great hike, and while some stiffness after a long, strenuous trek is inevitable, a few simple evening stretches can ease a lot of the more severe symptoms. Static stretches targeting your hamstrings, quads, calves, and hips go a long way toward reducing inflammation. A quick yoga flow can help get your blood moving too. If you have especially tender spots, we like arnica gel, a natural remedy often used for bruises and soreness, or a balm with camphor and capsaicin, like Badger Balm or Tiger Balm, for a warming effect that helps melt away stiffness.

A Good Night’s Sleep

The huts, inns, and hotels we encounter along our trips each have their own character and charm, offering warm hospitality from the peaks of the Dolomites to the rolling fields of England. A few things tucked into your pack, though, can help ensure a full night’s sleep as you navigate new environments, shared quarters, and unfamiliar beds. When our founder Julie first began hiking the Alps, rifugios and huts supplied hikers with only a thin wool blanket, so she often brought her own lightweight sleeping quilt. Accommodations have improved over the years, but if you can make space for something from home that helps you rest easy, pack it in.

Sleeping bag liners or travel sheets are worth bringing when you’re hut-to-hut hiking, and we usually recommend a pillowcase as well. Our favorite is silk: it feels luxurious against the skin, is lightweight, packs down to nothing, and dries more quickly than wool or cotton. Mackenzie also brings her silk eye mask everywhere. “I’m really sensitive to light when I sleep,” she says. “Usually this just means I have a natural alarm clock, but when I’m anxious about getting enough sleep, stuck on a train or a bus, or sleeping in dorms or shared rooms, I always bring my silk eye mask. It’s not the most outdoorsy item, but it’s come in handy more times than I can count, and waking up rested lets you get out on the trail and make the most of your day.” Earplugs are also a great addition to your sleep routine, blocking unexpected noise and helping you rest through the night. We recommend investing in a reusable pair to cut down on waste.

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