Whether you’re leaving for a day or for a multi-day expedition, you need to be able to manage the effort and keep the walking once you start! Here are my 5 tips for managing hiking fatigue.
How to manage hiking fatigue?
This is my number one tip! The ideal is to practice regular physical activity. The goal is to develop endurance to be more resistant during the hike.
Endurance is essential for fatigue management. Practice a sporting activity at least 40 minutes, 2 or 3 times a week to prepare your body for prolonged efforts .
If you lack stamina, choose a hike that suits your fitness level. Start with an easy hike and gradually increase the difficulty level as your body adapts to the effort required.
#2 The pace
It’s important to find your pace of walking. If you feel tired on the way, slow down. Fatigue is often due to an inappropriate pace.
Start slowly to give the body time to adjust to walking. To manage fatigue while hiking, it is better to slow down rather than stop. Walk slowly, and continue moving to be less exhausted.
One thing you really should not do: speed up the pace to catch up with the group, stop to catch your breath and then accelerate again.
#3 Food and hydration
Before, during and after the effort, hydrate yourself ! Vary the drinks: tea, soup, water, etc. And the hotter the day is, the more you have to drink!
Good hydration is important because with 2% of liquid weight loss, you will lose 20% of your physical capacity.
Drinking will also prevent you from having muscle pains or heavy legs after hiking.
Eating well is also important. Fill up on carbohydrates, protein and good nutrients !
Bet on lightweight, space-saving products to pack in your backpack. For the hike, take some snacks with you, such as cereal bars.
In the evening with the meal, favor the starchy foods (pasta, rice), the proteins(meat), and the green vegetables.
#4 Traveling light
To better manage hiking fatigue, it is also good to pay attention to the load you carry.
Choose a light and good quality backpack.
Do not pack useless things – but do not forget the essentials !
Avoid hiking shoes that are too heavy for easy hiking trails as they will weigh on your feet.
Do not take too much clothing to maintain freedom of movement.
Stretching will help you get rid of toxins your in your muscles. This will prevent you from having sore muscles.
Stretching also good for physical relaxation, for better overall recovery.
If you suffer from body aches, it is probably also because you did not get enough water. The management of muscle fatigue requires also proper hydration on the return of the hike!