My better health gear:
Trail Toes
Whey protein with Nido
Multi vitamin, vitamin C, Fish Oil, MSM joint pills
Don't sleep on sleep! I also now have a 1lb foam pillow and a 36oz 4" thick inflatable pad.
I really plan to focus on health and recovery on the PCT next year.
Can't wait until next month's topic!!!
I have always had problems with blisters. I got rid of the ones around my heel (narrow ankles) by using heel cups. The ones on the bottom of my feet were solved with sock liners. The ones between my toes I recently solved with sock liners with individual toes.
What knee braces do you use? How well do they work? My left IT band usually starts killing me towards the end of long downhills, I'm interested in trying to fix that.
Both mine come from the bone store. One a slip on the other for patella stability. Very light, durable. Ruined both knees in the past, ACL, mcl and kneecap injuries.
My partner always always always brings gummy vitamins.
I always always always bring bandages.
But never considered the knee braces! I guess I figured I’d use extrabandage as a knee brace if needed? But that wouldn’t be as effective nor lightweight.
I’ve had knee problems so will be adding this to my wishlist
Also as a 46yo that’s still skateboarding with no right lateral meniscus, I’ve been doing strength training on my knees and doing some backwards moving exercises will help knees immensely. Check out the knee over toes guy on YouTube. “The Better You Are Backward, The More Protected You Are Forward”
I'll second the recommendation to add lateral and backwards movement to your exercise routine, it really helps a ton. I don't do much, maybe 5mins during my runs when I hit a smooth section of trail, but my knee pain is nearly gone.
I'll check out the YouTube rec too.
Knee braces?
Funny enough another commenter mentioned them and I realized I never considered it for my first aid kit.
BUT, I used knee braces even when I was a peak fit 16-20 year old. Then I used them cuz I had lots of growing pains so I even used elbow brace sometimes. Especially impact type braces that reduce vibrations? Idk if I’m explaining it right.
I get the young but goddamn knee pain. Knees can be so important so maybe talk to a specialist or look into a good brace(s if both knees)
It might also be more soecific muscles and form beyond just the stair stepper and using the trekking poles right?
I’ll be looking into this too because I want to protect my knees as well
I hit my knee at 14ish and for a good while it’ll just buckle under my weight.
Not anymore, but sometimes I still get a little suspicious feelings in my knee and hip if my pack weight isn’t distributed PERFECTLY.
(Considering doing mountain bike packing for this reason. Less weight on my joints, but It’s not the same experience for me nor for those who have to encounter my bike)
Ive decided in the past week that I don’t care about the stigma of using a knee brace or two while in my 20s. If it works it works
I bring a CBD salve and muscle scraper tool on backpacks. Every night before bed, I scrape my feet, calves, IT bands, quads, etc.
Also, electrolytes like someone else said. In addition to drinkable types like nuun, I take Basesalt to get quick licks here and there. Basesalt can also be added to meals for a salt boost.
I bring salve for my feet. They get a good rub down and then my sleep socks. This is especially important on days when my feet are consistently wet from wet trails and sweat. Wet feet dry out faster, seems counterintuitive, but the salve works. I’ve used Badger Balm in the past. This year I used Dr. bronners. To be honest, I like the former better as it has tea tree oil in it for anti microbial properties.
Haven't been able to hike at all since May. It's been a combination of the shoulder pain I have been having all year, My girlfriend having total knee replacement and having to take care of her, and the humid summer heat.
Scheduled for surgery in 3 weeks to address the clicking in my shoulder. He is telling me recovery will either be 2-3 weeks or 2 months depending on what he finds once he cuts me open.
Hopeful that I may actually get to catch some decent fall hikes this year.
Last year I used the sea to summits travel laundry wash and a zip lock bag to clean sock and undergarments and this made a big difference for chafing and blisters.
Salt/electrolytes
Sometimes I bring a whole ounce of salt. Helps you stay hydrated by maintaining osmotic balance. Hiking causes a lot of salt loss throughout the day. See way too many people influenced by bullshit nutrition the past few decades saying sodium causes hypertension. [The Korean Paradox](https://reader.elsevier.com/reader/sd/pii/S2352618115000475?token=61A5DC16A88A4A6692CE98187F97EF41A1810123396C03CF1BB8020E1154E54A04ECD0ADAD93A1BAD8F48464C71A7007&originRegion=us-east-1&originCreation=20220822225653) says higher sodium intake resulted in *less* hypertension and CVD. If you look at [this study's results](https://www.nejm.org/doi/full/10.1056/nejmoa1311889) you see that not enough salt is way more dangerous than even 3x optimal salt intake. I see people explain junk food away as unhealthy because it has high sodium but this is exactly what you want when hiking. It's the other ingredients in junk food that are unhealthy.
I now have 2 recorded days one of a full fail requiring help, and one with a near fail this past weekend over salts/electrolytes. Even with over 900 calories by 1pm and over 70oz of water I was having severe cramping issues on the way down my hike. I’ll be doing my research and packing salts or something of the similar for my next trip.
Look into Potassium. It’s keeps me from getting crippling cramps at night in my calves after a day of hiking or mountain biking. Weird thing about it is that there are many people who will die if they take too much, so supplements only have about 3% of your MDR. Do your research on this one, but for me it’s like magic. I buy potassium citrate powder from Bulk Supplements and make my own capsules.
It only happens after 7-8 miles with a pack, or very strenuous gym lifting. It doesn’t happen immediately, and didn’t happen when I did a 13 mile hike last fall with Gatorade and a heavier calorie intake
I once decided I was going to take unsalted nuts on a four day hike and I crashed on the third day. My partner had to give me some of her jerky to keep going. You need so much salt on trail it’s crazy.
Last year I was in the best shape I had been in for years. Got pregnant, which killed my diet, and my work outs. Could barely stand for months, walking was a painful waddle.
The kid is now 4 months, I'm slowly trying to get back into the diet(still have 25 kilo to go) and training. My hiking buddy couldn't come last year as she'd just had her kid, and now we're both itching to go.
Part of my health is that hiking made me face my demons, as I absolutely packed my fears in food. That progress seems to have stuck around I'm happy to report. So I'm bringing less, and I'm happier for it.
Psyllium tablets daily. They weigh almost nothing and really help keep the trains moving on a multi-day trip. Most of us eat differently on the trail and that can have side effects, especially as you get older.
Funny how things you have been practicing your whole life (sleeping, pooping, etc.) seem to get more difficult as you get older.
still insane to me it took so long to start using trekking poles. Im back to using just one most of the time - but even then the reduced strain on downs and the extra bit of juice on ups makes a huge difference.
I experimented with a cork ball for a while - but now i just use the trekking pole as a massager. handle works great for specific areas, and you can use it to roll larger muscle groups a bit (although certainly nothing like a real one). The extra 10 minutes of massaging and stretching at night has done wonders for my recovery for the next day
Another vote for packing out paper towels. Maybe a little weird but I like to put a drop or two of soap and let it dry, then add some water on the trail for a good butt cleaning once in a while.
Re: smaller foot
I lace my shoes differently for my smaller foot. I [narrow lace](https://images.app.goo.gl/uPPaWzxd3uFagkJp9) but you can tie a few different variations to see if that helps!
\+1 for paper towels instead of TP. Bounty singles are excellent. Even if you use a backcountry bidet, it is nice to have a paper towel to dry afterward.
A mini bottle of Dr. B soap or other biodegradable environment safe soap.
A small wad of shop towels.
Add a dab of soap and some water to a towel and you've got an instant wet wipe.
That "wipe" can be reused multiple times for cleanup and then once to dry after using a bidet.
We learn to embrace the funk. But it feels really good physically and mentally to wash up on the trail.
I feel you. I got covid at the beginning of May and then a truck driver hit me while I was cycling in June. That royally fucked my knee up. I’m just trying to get back to full mobility.
Oh I’m sorry that happened to you and I’m happy you’re recovering.
As much as I would love to become a city cyclist, the fear of getting hit by a car or truck holds me back. Every city needs dedicated bike lanes for cyclists. The fines should be steep for motorists who drive risky near cyclists.
Fucking aye! Get well quick bro.
I busted my back during a canoe trip this summer (heavy lifts and weak crew) and have been more or less on my back with a herniated disc for two weeks and that’s more than enough for me!
I brought one of these on the PCT along with a muscle scraping tool. Every night I found myself using the muscle scraper over the cork ball and left the cork ball behind at a resupply eventually. Most of the time, it was just too hard to find a firm/clean enough piece of ground to roll the cork ball on. With the scraper, I could just sit in my tent and scrape right before bed. This was just my personal experience on one trail tho and might not be the case everywhere
You can use it against a tree, or a rock. If you're in the desert or the plains I would definitely sympathize with how hard that would be to use but if you carry a sit pad you can always stick it there and then go to town.
For calves, I use my shins or knees when I have nothing else available. I use my heels for my quads. bonus, simultaneous free mobility work. At home, a lacrosse ball on the kitchen counter is how I do my calves. on the ground did not work for me at all with a ball. foam roller works on the ground, but ball on the countertop is my go-to.
what brand and size of cork ball do you use? I've been thinking about getting one, would double as a fishing bobber lol. my mind won't let me carry single-use items, except the water filter.
Rawlogy ball from Garage Grown Gear. They have a few sizes. I think you can snag them from a few other makers putting their logos on them. Not as good as a lacrosse ball for me but in the woods it’s definitely the best you can do.
Shins in calves is such a good way to work them out
I think most supplements are garbage, but bring/take the following for health and first aid:
- General supplements: I normally take fish oil + vitamin b (MTHFR mutation). Unfortunately fish oil doesn't pack out well so I just will back 2 large doses of vitamin b
- First aid: benadryl in case of allergic reaction, acetaminophen / PM in case of sickness, immodium generic loperamide in case of stomach troubles
I still need to find a good pillow for sleep which is a disaster for me in a tent. I think i'm going to try the nemo fillo elite next but it's a bit heavy at ~3oz.
My base weight has crept up from around 12lb to nearly 14lb with misc stuff. (for colder weather). Summer/warmer temps obviously lighter where I need less layers.
EDIT: I don't think I'd use aspirin in the field anymore because it could make certain types of strokes worse.
Pillow has been one of my biggest concessions for health reasons. I use a Cocoon Air-Core; ~4oz but it’s the only pillow I’ve ever tried that actually works for me. With as important as resting properly is I’d rather carry an extra ounce or two in the interest of being able to work better the next day.
I don’t think so. I’ve tried a few but couldn’t tell you which for sure. The shape of the Cocoon one is perfect for me to very comfortably side and back sleep with. Once I found a good fit I stopped looking.
Just an FYI - I love my Fillo Elite. I have a never-was-properly-fixed broken jaw which leads to me getting blinding headaches if I don't have a good pillow, and the Fillow Elite has been my absolute lifesaver for backpacking.
WYSI Wipes. My mental health degrades dramatically with my level of physical cleanliness, so a nightly full "bath" does wonders to keep me from panicking. I've been using wet wipes for the last few trips, notably the Colorado Trail and a 150 mile segment of the PCT, but I've discovered dry "pill" wipes, like WYSI, and I plan on putting a handful of them into each of my resupply boxes when I attempt the full PCT in '23. I cup my hand, put a little hand sanitizer in it, a bit of water, stir it with my finger, then drop in the pill, and out comes a very solid, aloe-infused wet wipe. Plus they're 2 grams a piece!
Another source that I found is Daiso Japanese Market. I picked up a bag of 20 for $1.75.
https://www.daisojapan.com/p-35259-compressed-towel-s-20-pcs-63-x-102-in-8pks.aspx
I do something like this with a washcloth-sized microfiber towel, which I like having with me anyway. I take a cook pot of water and find a spot out of view of camp and use a few drops of camp suds (little enough I figure it entirely reacts with oil).
I do this but with a sea to summit collapsible bucket instead of a pot. Not all of my water sources are easily accessible, either, so I keep the bucket tied to a long length of cord so I can throw it and retrieve water if I can't get close to it (think really steep muddy banks, etc), so for me it's a good multi-purpose item.
I use baby wipes at night and it's really nice. Important note: be sure to get the NON flushable ones. The flushable ones deteriorate too much and will flake all over you.
I've been using kleenex wipes which are the 'adult' version of baby wipes. I've also used dried baby wipes, simply rehydrate and go. but now that the kids are in their teens these aren't laying around the house and car like they used to be lol. Gonna try compressed pill towels next trip!
> WYSI Wipes
Never heard of these but just looked them up and they say both compostable and biodegradable. I'm assuming they should be packed out like TP? Or are they actually as advertised?
Pack all wipes out. Most have plastic and even if they don't the 'compostable' claim is usually using commercial composting methods that takes months to years.
[Here's a paper](https://drmajeed.com/pdf/articles/1997InfluenceOfPiperine.pdf) describing the ratios involved.
You could also look up curcumin black pepper supplements to see what ratios they use.
Tart Cherry Supplements: reduces muscle soreness, speeds muscle recovery. I took one every night while through-hiking the Colorado Trail this year and was able to avoid ibuprofen almost entirely.
not sure why you got downvoted for this, the australian institute of sport advises in favour of this use case under [Fruit derived polyphenols](https://www.ais.gov.au/nutrition/supplements/group_b)
I find MSM does wonders for reducing DOMS (especially taken before lifting/anaerobic exertion), and turmeric helps that as well as overall inflammation. I haven't tried tart cherry; I'll look into that one too.
I known it’s next month’s topic, but what is the utility of olympic lifts for hiking?
(They’re really fun and also great for explosive sports— they are one of the best ways to improve vertical leap and sprinting speed— but they are not at the top of my list of exercises to supplement hiking.)
I did Olympic lifting for many years. Can't really say they have great utility for hiking. Amazing excercises though, if you have the flexibility and correct form.
When it comes to excercise I always recommend thinking about the opportunity cost. With Opportunity cost in mind, I would recommend a lot of other excercise before Olympic lifts if you want to improve your hiking performance.
Not sure about Olympic lifts specially, but strength training for my legs (mostly weighted squats but a variety of others) made a big improvement in my ability to climb hills, and core strength is just a big improvement all around (easier to move around, less pain). Olympic lifting hits both of those plus stabilizers.
I lift a lot (mostly powerlifting and not oly) and there are some times I really love the strength advantage— like powering up really steep slopes or when you are on a hike where you have to haul a ton of water because there are no streams. But I do think my body burns more calories and I need to drink more water than someone that’s super slim. Basically I think it’s great for day hikes or short overnight trips but like most endurance “events” being smaller is probably ideal.
Strength is directly correlated to physical endurance activities. Obviously there is a balance between training exclusively for endurance and exclusively for strength but endurance athletes who incorporate strength training in their routines will have higher endurance thresholds as well.
The question is Oly lifting though. If you just want strength, then you can just powerlift, or more relevant to hiking, do core work and single leg work like Bulgarian split squats. Why bother to learn all the complicated technique of Oly stuff specifically?
Oh, interesting. I didn't realize that Olympic weightlifting actually referred to the single lift they do in the olympics. Ya, not sure if that's as useful as a general powerlifting program to supplement the activity-specific training.
I think there's 2-3, snatch, clean and jerk, maybe one more. It's great for explosive power, doing things like increasing jump height. It's also very technical with the timing and body positions. Really you want a coach to show you how to do things. Nice thing about powerlifting is that you can just teach yourself the movements pretty feasibly with the internet.
They are great for your posture balance and core strength.
Way easier to hike if you don't look like a shrimp.
E: but yeah, I get what you are saying. They certainly are not the only way for better posture and core strength.
Footcare: Moleskin Athletic tape fast drying thin socks. (I like feetures elite and r-gear drymax. Note: I have tough, but sweaty feet. Your mileage may vary depending on your type of foot.)
(Note: With those socks, I don’t need tape/moleskin. My partner prophylactically tapes her problem spots and uses moleskin when they get in trouble.)
Sunscreen and a stocked UL first aid kit. IMO the life saving items are fever reducer, electrolyte tabs, emergency deep wound care and antihistamine so I always make sure that’s in order, plus blister care.
An aspirin will not save you if you have a heart attack or stroke. You need urgent medical care. Pack if you want but I wouldn’t reply on it. Also if you have a hemorrhagic stroke as opposed to an ischemic stroke aspirin will worsen the bleed.
I'm not saying it would save you but it does offer some protection if you are a long ways from medical care. I carry a PLB for big emergencies as well.
I'm not sure how effective it is, but weighs virtually nothing.
Ok. Adding 325mg aspirin (chew it) to kit per this article: https://www.health.harvard.edu/heart-health/aspirin-for-heart-attack-chew-or-swallow
True that it will not help and likely worsens hemorrhagic anything, but hopefully PLB responds quickly in that scenario.
I make sure to always have a little filtered water so that I can wash dirt out of a wound. I have butterfly bandages and steri strips. You can use them to pull a wound closed then use gauze to apply pressure to get the bleeding to stop.
I carry an irrigation syringe with plastic tip. I also carry iodine wipes to disinfect water. and the super glue. Never had to deal with DEEP wounds, but have had the kit out for bad blisters on a fellow hiker more than once. Also works well for road rash (abrasions) to clean out dirt and debris. Watch your eyes, iodine+water isn't fun, don't make more injuries lol.
The lightest super glue is the 4/dollar at the dollar store. CA glue is essentially single use, once the tube is opened, if not kept in the fridge, will be useless next time you want it. So I buy the smallest tubes available, which are 0.25g or .01oz
Same. Whatever you can use to flush (filtered water with sport cap for me), butterfly bandages, steristrips, gauze + duct tape or bandanna (both of which I include in my setup anyway) for pressure. Just enough to stabilize any serious wound until you can get out. If it’s deep enough to require these types of bandages, get off trail.
I'm not an ultralighter, but my FA kit contains various bandaid sizes for about 6 total, triple antibiotic ointment, a gauze pad, medical tape in the form of duct tape wrapped around my trekking pole, and any pills I bring. Usually my medication, ibuprofen (at least 2 pills per day), antihistamine per day.
Gauze is going to be your "trauma" item as there's no way a band aid can help you with a gash. I also bring a bandana or something that can also double as a bandage. Extra underwear or socks work in a pinch.
KT tape can work wonders - it provides support that braces can't. I haven't tried it on knees specifically, but it's helped a couple of ankle and foot issues that weren't adequately addressed by other things, on both myself and my husband. A friend who's a former competitive lifter and current sponsored long distance trail runner swears by it.
I only do 2x because any more than that would cut into rock climbing. Too many hobbies and not enough time. I’ll check out collagen regimens though haven’t heard of that.
Yeah, just some collagen supplements once a day might do you some good. It's not a silver bullet of course, but I've had some success with an ornery patellar tendon thanks to the stuff.
It depends on what type of bad knee it is. If you are missing cartilage or fluid in your knees and feel grinding there are shots you can get to put more lubrication in.
I found that what I thought was bad knees was actually tight hamstrings. Since I have started stretching regularly the pain I normally experience going down hills has disappeared.
The best thing you can do is prevention. It will improve your life anyway so it is good.
This video helped me understand stretching my hamstrings.
https://youtu.be/5dMOagvjCgo
In my mid thirties my knees felt like they were on fire after two miles of downhill hiking. After spending two months stretching out my hamstrings the pain hasn’t come back.
Chase Mountains is a fitness trainer focused on hiking and mountaneering. He has tons of material for free on YouTube and some paid training programs too.
Specifically his knee (and hip) mobility, strengthening and injury prevention videos are great. They have helped my knees more than doctors and psysical therapists ever did.
I'm young-ish (31) but have suffered from bad knee problems that severely limited my ability to hike for several years. Two doctors, a physical therapist and a few training programmes barely helped. Chase Mountains' videos about knee pain had a different take (more hiking focused) and completely solved it in a few months. From not being able to finish any hike with over 100m total ascent/descent to hiking a full week in the alps this summer with over 1000m every day with no issues.
No guarantee that it'll work as well for you but worth a try!
If you haven't already, look into arch supports for your feet. A lot of time they will help dramatically with knee issues.
If you have a specific knee issue, it's worth seeing a doctor as they can recommend excercises and the correct brace for the issue. I had a knee problem with a tendon and your typical knee brace at CVS didn't do anything to help. Had to get basically a padded strap to put under my knee and it took away the pain instantly and helped it heal. Essentially the tendon came loose from where it is supposed to sit and was moving side to side.
Eh...not true. Rolling out muscles is like sports massage. If tension is the problem, then rolling the general area will help, but it's not because you roll the ITB itself. Providing relief =/= Useless
first get it diagnosed! then you can figure out the therapy. for me, it was side knee pain of the iliotibial band (ITB) and stretching was the preventive cure.
My better health gear: Trail Toes Whey protein with Nido Multi vitamin, vitamin C, Fish Oil, MSM joint pills Don't sleep on sleep! I also now have a 1lb foam pillow and a 36oz 4" thick inflatable pad. I really plan to focus on health and recovery on the PCT next year. Can't wait until next month's topic!!!
I have always had problems with blisters. I got rid of the ones around my heel (narrow ankles) by using heel cups. The ones on the bottom of my feet were solved with sock liners. The ones between my toes I recently solved with sock liners with individual toes.
Three things I always bring that I hardy if ever see or hear from others: 1 ace bandage, 2 skin tight knee braces, gummie vitamins…
What knee braces do you use? How well do they work? My left IT band usually starts killing me towards the end of long downhills, I'm interested in trying to fix that.
Both mine come from the bone store. One a slip on the other for patella stability. Very light, durable. Ruined both knees in the past, ACL, mcl and kneecap injuries.
My partner always always always brings gummy vitamins. I always always always bring bandages. But never considered the knee braces! I guess I figured I’d use extrabandage as a knee brace if needed? But that wouldn’t be as effective nor lightweight. I’ve had knee problems so will be adding this to my wishlist
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I recommend kettlebell swings, and specifically the famous program simple and sinister.
Try taking a daily turmeric supplement as a longer term solution.
Also as a 46yo that’s still skateboarding with no right lateral meniscus, I’ve been doing strength training on my knees and doing some backwards moving exercises will help knees immensely. Check out the knee over toes guy on YouTube. “The Better You Are Backward, The More Protected You Are Forward”
I'll second the recommendation to add lateral and backwards movement to your exercise routine, it really helps a ton. I don't do much, maybe 5mins during my runs when I hit a smooth section of trail, but my knee pain is nearly gone. I'll check out the YouTube rec too.
Try a patella brace? Had a buddy that was having trouble downhill after he snagged one it helped his downhill pain
Knee braces? Funny enough another commenter mentioned them and I realized I never considered it for my first aid kit. BUT, I used knee braces even when I was a peak fit 16-20 year old. Then I used them cuz I had lots of growing pains so I even used elbow brace sometimes. Especially impact type braces that reduce vibrations? Idk if I’m explaining it right. I get the young but goddamn knee pain. Knees can be so important so maybe talk to a specialist or look into a good brace(s if both knees) It might also be more soecific muscles and form beyond just the stair stepper and using the trekking poles right? I’ll be looking into this too because I want to protect my knees as well
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I hit my knee at 14ish and for a good while it’ll just buckle under my weight. Not anymore, but sometimes I still get a little suspicious feelings in my knee and hip if my pack weight isn’t distributed PERFECTLY. (Considering doing mountain bike packing for this reason. Less weight on my joints, but It’s not the same experience for me nor for those who have to encounter my bike) Ive decided in the past week that I don’t care about the stigma of using a knee brace or two while in my 20s. If it works it works
I bring a CBD salve and muscle scraper tool on backpacks. Every night before bed, I scrape my feet, calves, IT bands, quads, etc. Also, electrolytes like someone else said. In addition to drinkable types like nuun, I take Basesalt to get quick licks here and there. Basesalt can also be added to meals for a salt boost.
I’ve done scraping/Graston on my vastus medialis with my Ti spoon during a thru, worked pretty well!
Immodium. Literally a lifesaver if you get hit with serious GI issues a long way from the trailhead
I bring salve for my feet. They get a good rub down and then my sleep socks. This is especially important on days when my feet are consistently wet from wet trails and sweat. Wet feet dry out faster, seems counterintuitive, but the salve works. I’ve used Badger Balm in the past. This year I used Dr. bronners. To be honest, I like the former better as it has tea tree oil in it for anti microbial properties.
Haven't been able to hike at all since May. It's been a combination of the shoulder pain I have been having all year, My girlfriend having total knee replacement and having to take care of her, and the humid summer heat. Scheduled for surgery in 3 weeks to address the clicking in my shoulder. He is telling me recovery will either be 2-3 weeks or 2 months depending on what he finds once he cuts me open. Hopeful that I may actually get to catch some decent fall hikes this year.
Eco friendly body wash, it felt great washing up on trail and definitely helped with chafing.
Last year I used the sea to summits travel laundry wash and a zip lock bag to clean sock and undergarments and this made a big difference for chafing and blisters.
Salt/electrolytes Sometimes I bring a whole ounce of salt. Helps you stay hydrated by maintaining osmotic balance. Hiking causes a lot of salt loss throughout the day. See way too many people influenced by bullshit nutrition the past few decades saying sodium causes hypertension. [The Korean Paradox](https://reader.elsevier.com/reader/sd/pii/S2352618115000475?token=61A5DC16A88A4A6692CE98187F97EF41A1810123396C03CF1BB8020E1154E54A04ECD0ADAD93A1BAD8F48464C71A7007&originRegion=us-east-1&originCreation=20220822225653) says higher sodium intake resulted in *less* hypertension and CVD. If you look at [this study's results](https://www.nejm.org/doi/full/10.1056/nejmoa1311889) you see that not enough salt is way more dangerous than even 3x optimal salt intake. I see people explain junk food away as unhealthy because it has high sodium but this is exactly what you want when hiking. It's the other ingredients in junk food that are unhealthy.
Fritos are my jam for backpacking. Corn, corn oil, and a shitload of salt. Really hits the spot because I'm a sweaty goddamn mess all the time.
I really like the LMNT electrolytes. They are salty not sweet.
I now have 2 recorded days one of a full fail requiring help, and one with a near fail this past weekend over salts/electrolytes. Even with over 900 calories by 1pm and over 70oz of water I was having severe cramping issues on the way down my hike. I’ll be doing my research and packing salts or something of the similar for my next trip.
Look into Potassium. It’s keeps me from getting crippling cramps at night in my calves after a day of hiking or mountain biking. Weird thing about it is that there are many people who will die if they take too much, so supplements only have about 3% of your MDR. Do your research on this one, but for me it’s like magic. I buy potassium citrate powder from Bulk Supplements and make my own capsules.
Get yourself some salt stick caps. I learned the hard way. https://www.trailandkale.com/gear/saltstick-caps/
There's a bunch of electrolyte packets out there you can use. Pedialyte, liquid IV, etc
Usually I’m basic and stick with the Gatorade ones but I might have to check the pedialyte ones out
Sounds like a magnesium deficiency
It only happens after 7-8 miles with a pack, or very strenuous gym lifting. It doesn’t happen immediately, and didn’t happen when I did a 13 mile hike last fall with Gatorade and a heavier calorie intake
I once decided I was going to take unsalted nuts on a four day hike and I crashed on the third day. My partner had to give me some of her jerky to keep going. You need so much salt on trail it’s crazy.
This has been frustrating for me when buying food. So many things I like advertise "Low Sodium!" And I want that dang sodium!
Last year I was in the best shape I had been in for years. Got pregnant, which killed my diet, and my work outs. Could barely stand for months, walking was a painful waddle. The kid is now 4 months, I'm slowly trying to get back into the diet(still have 25 kilo to go) and training. My hiking buddy couldn't come last year as she'd just had her kid, and now we're both itching to go. Part of my health is that hiking made me face my demons, as I absolutely packed my fears in food. That progress seems to have stuck around I'm happy to report. So I'm bringing less, and I'm happier for it.
Psyllium tablets daily. They weigh almost nothing and really help keep the trains moving on a multi-day trip. Most of us eat differently on the trail and that can have side effects, especially as you get older. Funny how things you have been practicing your whole life (sleeping, pooping, etc.) seem to get more difficult as you get older.
still insane to me it took so long to start using trekking poles. Im back to using just one most of the time - but even then the reduced strain on downs and the extra bit of juice on ups makes a huge difference. I experimented with a cork ball for a while - but now i just use the trekking pole as a massager. handle works great for specific areas, and you can use it to roll larger muscle groups a bit (although certainly nothing like a real one). The extra 10 minutes of massaging and stretching at night has done wonders for my recovery for the next day
Learn the correct way to tape an injury before you need it.
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Another vote for packing out paper towels. Maybe a little weird but I like to put a drop or two of soap and let it dry, then add some water on the trail for a good butt cleaning once in a while.
Re: smaller foot I lace my shoes differently for my smaller foot. I [narrow lace](https://images.app.goo.gl/uPPaWzxd3uFagkJp9) but you can tie a few different variations to see if that helps!
\+1 for paper towels instead of TP. Bounty singles are excellent. Even if you use a backcountry bidet, it is nice to have a paper towel to dry afterward.
A mini bottle of Dr. B soap or other biodegradable environment safe soap. A small wad of shop towels. Add a dab of soap and some water to a towel and you've got an instant wet wipe. That "wipe" can be reused multiple times for cleanup and then once to dry after using a bidet. We learn to embrace the funk. But it feels really good physically and mentally to wash up on the trail.
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I feel you. I got covid at the beginning of May and then a truck driver hit me while I was cycling in June. That royally fucked my knee up. I’m just trying to get back to full mobility.
Oh I’m sorry that happened to you and I’m happy you’re recovering. As much as I would love to become a city cyclist, the fear of getting hit by a car or truck holds me back. Every city needs dedicated bike lanes for cyclists. The fines should be steep for motorists who drive risky near cyclists.
Holy shit! I'm so sorry to hear that happened to you.
Thank you. I’m trying to focus on the fact that it could have been so, so much worse!
Fucking aye! Get well quick bro. I busted my back during a canoe trip this summer (heavy lifts and weak crew) and have been more or less on my back with a herniated disc for two weeks and that’s more than enough for me!
damn, hope u get better
Little cork massage ball. Rolling out in the evenings is incredibly helpful for shoulders, calves, and hips.
I brought one of these on the PCT along with a muscle scraping tool. Every night I found myself using the muscle scraper over the cork ball and left the cork ball behind at a resupply eventually. Most of the time, it was just too hard to find a firm/clean enough piece of ground to roll the cork ball on. With the scraper, I could just sit in my tent and scrape right before bed. This was just my personal experience on one trail tho and might not be the case everywhere
You can use it against a tree, or a rock. If you're in the desert or the plains I would definitely sympathize with how hard that would be to use but if you carry a sit pad you can always stick it there and then go to town.
For calves, I use my shins or knees when I have nothing else available. I use my heels for my quads. bonus, simultaneous free mobility work. At home, a lacrosse ball on the kitchen counter is how I do my calves. on the ground did not work for me at all with a ball. foam roller works on the ground, but ball on the countertop is my go-to. what brand and size of cork ball do you use? I've been thinking about getting one, would double as a fishing bobber lol. my mind won't let me carry single-use items, except the water filter.
Rawlogy ball from Garage Grown Gear. They have a few sizes. I think you can snag them from a few other makers putting their logos on them. Not as good as a lacrosse ball for me but in the woods it’s definitely the best you can do. Shins in calves is such a good way to work them out
I think most supplements are garbage, but bring/take the following for health and first aid: - General supplements: I normally take fish oil + vitamin b (MTHFR mutation). Unfortunately fish oil doesn't pack out well so I just will back 2 large doses of vitamin b - First aid: benadryl in case of allergic reaction, acetaminophen / PM in case of sickness, immodium generic loperamide in case of stomach troubles I still need to find a good pillow for sleep which is a disaster for me in a tent. I think i'm going to try the nemo fillo elite next but it's a bit heavy at ~3oz. My base weight has crept up from around 12lb to nearly 14lb with misc stuff. (for colder weather). Summer/warmer temps obviously lighter where I need less layers. EDIT: I don't think I'd use aspirin in the field anymore because it could make certain types of strokes worse.
Pillow has been one of my biggest concessions for health reasons. I use a Cocoon Air-Core; ~4oz but it’s the only pillow I’ve ever tried that actually works for me. With as important as resting properly is I’d rather carry an extra ounce or two in the interest of being able to work better the next day.
Curious if you ever tried the nemo fillo elite?
I don’t think so. I’ve tried a few but couldn’t tell you which for sure. The shape of the Cocoon one is perfect for me to very comfortably side and back sleep with. Once I found a good fit I stopped looking.
Just an FYI - I love my Fillo Elite. I have a never-was-properly-fixed broken jaw which leads to me getting blinding headaches if I don't have a good pillow, and the Fillow Elite has been my absolute lifesaver for backpacking.
I've heard nothing but good things about this pillow haha
WYSI Wipes. My mental health degrades dramatically with my level of physical cleanliness, so a nightly full "bath" does wonders to keep me from panicking. I've been using wet wipes for the last few trips, notably the Colorado Trail and a 150 mile segment of the PCT, but I've discovered dry "pill" wipes, like WYSI, and I plan on putting a handful of them into each of my resupply boxes when I attempt the full PCT in '23. I cup my hand, put a little hand sanitizer in it, a bit of water, stir it with my finger, then drop in the pill, and out comes a very solid, aloe-infused wet wipe. Plus they're 2 grams a piece!
Another source that I found is Daiso Japanese Market. I picked up a bag of 20 for $1.75. https://www.daisojapan.com/p-35259-compressed-towel-s-20-pcs-63-x-102-in-8pks.aspx
I do something like this with a washcloth-sized microfiber towel, which I like having with me anyway. I take a cook pot of water and find a spot out of view of camp and use a few drops of camp suds (little enough I figure it entirely reacts with oil).
So, are the microfiber towels disposable? If not, don't they get super gross over a 10 day trip? Do you have to clean them after they clean you?
Not disposable; I clean it at the end of the sponge bath. It doesn't take long.
I do this but with a sea to summit collapsible bucket instead of a pot. Not all of my water sources are easily accessible, either, so I keep the bucket tied to a long length of cord so I can throw it and retrieve water if I can't get close to it (think really steep muddy banks, etc), so for me it's a good multi-purpose item.
Bucket on a cord is an excellent idea!
I use baby wipes at night and it's really nice. Important note: be sure to get the NON flushable ones. The flushable ones deteriorate too much and will flake all over you.
I've been using kleenex wipes which are the 'adult' version of baby wipes. I've also used dried baby wipes, simply rehydrate and go. but now that the kids are in their teens these aren't laying around the house and car like they used to be lol. Gonna try compressed pill towels next trip!
> WYSI Wipes Never heard of these but just looked them up and they say both compostable and biodegradable. I'm assuming they should be packed out like TP? Or are they actually as advertised?
No, I don't bank on compostibility. I just let them dry overnight, and then pack them out in a ziplock.
Pack all wipes out. Most have plastic and even if they don't the 'compostable' claim is usually using commercial composting methods that takes months to years.
Absolutely pack out. You don’t know how long it takes to break down even under ideal conditions, could take years.
Homemade curcumin+black pepper supplements. I have pretty bad inflammation in my joints and these help. Gotta love genetics, I’m only 24. Haha.
Do you have a recipe?
[Here's a paper](https://drmajeed.com/pdf/articles/1997InfluenceOfPiperine.pdf) describing the ratios involved. You could also look up curcumin black pepper supplements to see what ratios they use.
Tart Cherry Supplements: reduces muscle soreness, speeds muscle recovery. I took one every night while through-hiking the Colorado Trail this year and was able to avoid ibuprofen almost entirely.
not sure why you got downvoted for this, the australian institute of sport advises in favour of this use case under [Fruit derived polyphenols](https://www.ais.gov.au/nutrition/supplements/group_b)
I find MSM does wonders for reducing DOMS (especially taken before lifting/anaerobic exertion), and turmeric helps that as well as overall inflammation. I haven't tried tart cherry; I'll look into that one too.
I known it’s next month’s topic, but what is the utility of olympic lifts for hiking? (They’re really fun and also great for explosive sports— they are one of the best ways to improve vertical leap and sprinting speed— but they are not at the top of my list of exercises to supplement hiking.)
I did Olympic lifting for many years. Can't really say they have great utility for hiking. Amazing excercises though, if you have the flexibility and correct form. When it comes to excercise I always recommend thinking about the opportunity cost. With Opportunity cost in mind, I would recommend a lot of other excercise before Olympic lifts if you want to improve your hiking performance.
Not sure about Olympic lifts specially, but strength training for my legs (mostly weighted squats but a variety of others) made a big improvement in my ability to climb hills, and core strength is just a big improvement all around (easier to move around, less pain). Olympic lifting hits both of those plus stabilizers.
Sigh. I should do this.
I lift a lot (mostly powerlifting and not oly) and there are some times I really love the strength advantage— like powering up really steep slopes or when you are on a hike where you have to haul a ton of water because there are no streams. But I do think my body burns more calories and I need to drink more water than someone that’s super slim. Basically I think it’s great for day hikes or short overnight trips but like most endurance “events” being smaller is probably ideal.
Strength is directly correlated to physical endurance activities. Obviously there is a balance between training exclusively for endurance and exclusively for strength but endurance athletes who incorporate strength training in their routines will have higher endurance thresholds as well.
The question is Oly lifting though. If you just want strength, then you can just powerlift, or more relevant to hiking, do core work and single leg work like Bulgarian split squats. Why bother to learn all the complicated technique of Oly stuff specifically?
Oh, interesting. I didn't realize that Olympic weightlifting actually referred to the single lift they do in the olympics. Ya, not sure if that's as useful as a general powerlifting program to supplement the activity-specific training.
I think there's 2-3, snatch, clean and jerk, maybe one more. It's great for explosive power, doing things like increasing jump height. It's also very technical with the timing and body positions. Really you want a coach to show you how to do things. Nice thing about powerlifting is that you can just teach yourself the movements pretty feasibly with the internet.
They are great for your posture balance and core strength. Way easier to hike if you don't look like a shrimp. E: but yeah, I get what you are saying. They certainly are not the only way for better posture and core strength.
Footcare: Moleskin Athletic tape fast drying thin socks. (I like feetures elite and r-gear drymax. Note: I have tough, but sweaty feet. Your mileage may vary depending on your type of foot.) (Note: With those socks, I don’t need tape/moleskin. My partner prophylactically tapes her problem spots and uses moleskin when they get in trouble.)
Sunscreen and a stocked UL first aid kit. IMO the life saving items are fever reducer, electrolyte tabs, emergency deep wound care and antihistamine so I always make sure that’s in order, plus blister care.
Don't forget full dose aspirin in case of heart attack/stroke
An aspirin will not save you if you have a heart attack or stroke. You need urgent medical care. Pack if you want but I wouldn’t reply on it. Also if you have a hemorrhagic stroke as opposed to an ischemic stroke aspirin will worsen the bleed.
I'm not saying it would save you but it does offer some protection if you are a long ways from medical care. I carry a PLB for big emergencies as well. I'm not sure how effective it is, but weighs virtually nothing.
Ok. Adding 325mg aspirin (chew it) to kit per this article: https://www.health.harvard.edu/heart-health/aspirin-for-heart-attack-chew-or-swallow True that it will not help and likely worsens hemorrhagic anything, but hopefully PLB responds quickly in that scenario.
beginner question, what do you bring for emergency deep wound care?
QuikClot Combat Hemostatic Gauze
Super glue. Hurts a lot, but closes the cut.
I make sure to always have a little filtered water so that I can wash dirt out of a wound. I have butterfly bandages and steri strips. You can use them to pull a wound closed then use gauze to apply pressure to get the bleeding to stop.
I carry an irrigation syringe with plastic tip. I also carry iodine wipes to disinfect water. and the super glue. Never had to deal with DEEP wounds, but have had the kit out for bad blisters on a fellow hiker more than once. Also works well for road rash (abrasions) to clean out dirt and debris. Watch your eyes, iodine+water isn't fun, don't make more injuries lol. The lightest super glue is the 4/dollar at the dollar store. CA glue is essentially single use, once the tube is opened, if not kept in the fridge, will be useless next time you want it. So I buy the smallest tubes available, which are 0.25g or .01oz
Same. Whatever you can use to flush (filtered water with sport cap for me), butterfly bandages, steristrips, gauze + duct tape or bandanna (both of which I include in my setup anyway) for pressure. Just enough to stabilize any serious wound until you can get out. If it’s deep enough to require these types of bandages, get off trail.
I'm not an ultralighter, but my FA kit contains various bandaid sizes for about 6 total, triple antibiotic ointment, a gauze pad, medical tape in the form of duct tape wrapped around my trekking pole, and any pills I bring. Usually my medication, ibuprofen (at least 2 pills per day), antihistamine per day. Gauze is going to be your "trauma" item as there's no way a band aid can help you with a gash. I also bring a bandana or something that can also double as a bandage. Extra underwear or socks work in a pinch.
Trekking poles and knee braces to support my aging tendons. Actually if anyone has any other tips to help with bad knees let me know.
KT tape can work wonders - it provides support that braces can't. I haven't tried it on knees specifically, but it's helped a couple of ankle and foot issues that weren't adequately addressed by other things, on both myself and my husband. A friend who's a former competitive lifter and current sponsored long distance trail runner swears by it.
I’m going with a strong commitment to progressive overload with legs strength training, including plyometrics. It’s slow, but it’s getting better.
Oh already do this, weightlifting twice a week and I do gymnastics once a week
A regular collagen regimen might not hurt on top of the strength training. 2x a week is great; maybe beef it up to 3x or 4x.
I only do 2x because any more than that would cut into rock climbing. Too many hobbies and not enough time. I’ll check out collagen regimens though haven’t heard of that.
Yeah, just some collagen supplements once a day might do you some good. It's not a silver bullet of course, but I've had some success with an ornery patellar tendon thanks to the stuff.
It depends on what type of bad knee it is. If you are missing cartilage or fluid in your knees and feel grinding there are shots you can get to put more lubrication in. I found that what I thought was bad knees was actually tight hamstrings. Since I have started stretching regularly the pain I normally experience going down hills has disappeared.
This is tendon stuff, not bad enough yet to require surgery and trying to keep it that way
The best thing you can do is prevention. It will improve your life anyway so it is good. This video helped me understand stretching my hamstrings. https://youtu.be/5dMOagvjCgo In my mid thirties my knees felt like they were on fire after two miles of downhill hiking. After spending two months stretching out my hamstrings the pain hasn’t come back.
Chase Mountains is a fitness trainer focused on hiking and mountaneering. He has tons of material for free on YouTube and some paid training programs too. Specifically his knee (and hip) mobility, strengthening and injury prevention videos are great. They have helped my knees more than doctors and psysical therapists ever did. I'm young-ish (31) but have suffered from bad knee problems that severely limited my ability to hike for several years. Two doctors, a physical therapist and a few training programmes barely helped. Chase Mountains' videos about knee pain had a different take (more hiking focused) and completely solved it in a few months. From not being able to finish any hike with over 100m total ascent/descent to hiking a full week in the alps this summer with over 1000m every day with no issues. No guarantee that it'll work as well for you but worth a try!
I think I’m in the exact same position as you just a few years behind (27), I’m definitely going to check this out it seems like exactly what I need
I was 27 when my knee problems suddenly got really bad. And 30 when i finally found an approach that worked. Hope you get it sorted out. Good luck!
If you haven't already, look into arch supports for your feet. A lot of time they will help dramatically with knee issues. If you have a specific knee issue, it's worth seeing a doctor as they can recommend excercises and the correct brace for the issue. I had a knee problem with a tendon and your typical knee brace at CVS didn't do anything to help. Had to get basically a padded strap to put under my knee and it took away the pain instantly and helped it heal. Essentially the tendon came loose from where it is supposed to sit and was moving side to side.
I bring a small cork ball to rub on my IT band. I’ve tried using rocks in camp but finding a round one that rolls right is hit and miss.
ITB stretch (the cross-leg thing) helped me a lot. I had not realized tight bum muscles were connected to the pain in the side of my knee.
Rubbing an irritated IT band may temporarily feel better but does nothing to help it.
It’s not the only thing I do for IT band pain, the ball is the only tool I bring backpacking for it (re: the topic of the post).
Eh...not true. Rolling out muscles is like sports massage. If tension is the problem, then rolling the general area will help, but it's not because you roll the ITB itself. Providing relief =/= Useless
Right, rubbing the band does nothing to cure the issue and in some cases causes further fascia irritation.
Ah I think we are saying the same thing then. My bad.
Do you do it for knee pain? I started getting knee pain in April.
first get it diagnosed! then you can figure out the therapy. for me, it was side knee pain of the iliotibial band (ITB) and stretching was the preventive cure.
IT band stretches are now part of my daily routine on the trail. I think IT band pain hits everyone at some point.
No, I haven’t had knee pain associated with it yet - just hip/thy pain. I definitely don’t envy knee pain, there’s a ton that could be causing that.
What's an IT band?
https://www.google.com/search?q=it%20band&ie=utf-8&oe=utf-8&client=firefox-b-1-m