If you’re stressed out, or are in need of a good work out, consider going on a hike. This is especially for those working in the concrete jungle – sometimes a trip to a real jungle may be what you need to get rejuvenated.
And for many of us today, after three months of spending most of our days indoors, getting out in the jungle is a welcome idea.
Hiking has many health benefits. It’s a great cardio workout which can help lower the risk of heart disease, improve blood circulation, boost one’s mood and more.
But hiking also carries some risks, particularly for first-timers. If you don’t take adequate precautions, you could get lost or worse, injured.
As hiking is set to be a top pastime in the coming months, we spoke to three veteran hikers on how to keep safe during a hike.
Preliminary preparations
“I have witnessed beginner hikers who push themselves too hard at the start until they throw up! From my observations, this usually occurs during uphill climbs when they overexert themselves, ” he shared.There are many important things one should learn before any hike, Chew said. These include the trek distance and duration, how much elevation is involved, the meetup location, terrain details, logistics of getting to and from the place, and the hill or mountain’s difficulty range. All these details could usually be provided by a hike organiser, or be available online for very established hiking spots.
According to experienced hiker Norazmir Mustapha, it is important to have background knowledge of whatever trail you are going to tackle.
“Connect with people who have gone on a hike there if possible, to manage your expectations. This is so you can make necessary preparations. Check the weather forecast and if you are trekking a coastal trail you may want to check the tide schedule. It is not just about the hiking trail, it is also the logistics: Where to meet, a safe place to park your car, water stations for you to replenish your drinking water after the hike, and so on, ” he said.
“Does it require climbing, crossing rivers, and high places? For example, I am afraid of heights so vertical climbing might not be my cup of tea, while some hikers are not comfortable crossing murky rivers. What types of terrain would I have to go through? Will I get insect or leech bites?” Norazmir added.
Norazmir is a member of the MNS Nature Guides (Selangor) special interest group. He goes hiking once or twice a month, usually on nature and conservation-related efforts.
Malaysian Mountain Guides Association president Muhammad Fazlee Sabarudin noted that one also should have reasonable knowledge of one’s abilities.
“Ensure that you are fit physically. You should have enough training according to the difficulty of the hill or mountain you are going to climb. Also, inform a trusted person about your hike. Give them the time you are starting and the time you are expected to end, ” said Fazlee, who has been hiking since 1996.
“Make sure you have an experienced guide who knows all the twists and turns of the trail. And if you are on an organised hike, make sure the organisers have followed the necessary rules, such as getting a permit and telling the police (or relevant authorities) about the activities.”
What to bring
“Most junior hikers go by weight when it comes to packing a bag. The lighter the better, as this means you get to save some energy and stamina. But that is actually a flawed preparation. While being lightweight is preferred, you should include essential items in your bag, ” said Chew, who has been hiking since 2004.
As a general “rule”, the following are essential items to bring: Water or energy drinks, a headlamp, a whistle, a small First Aid kit and personal medication, including anti-inflammatory and antihistamine tablets. “Also, snacks and/or energy food, and a poncho or rain jacket are great, too, ” Chew added.
Other things to consider are a compass, an additional light source, survival knife, machete, portable water filter or purification tablets, and ropes or paracords.
“If you’re on a hike with an overnight stay, bring all that’s necessary, such as sleeping bags, extra clothes for the cold weather, tents, proper backpacks and so on, ” Fazlee advised.
According to Norazmir, if you have a background knowledge of the trail, you should match that with your physical capabilities.
“This includes the amount of drinking water you need to pack, as some people need less water than others. Bring medication if you know you would have potential muscle cramps, allergies or other medical conditions. If you have knee problems you might want to consider hiking sticks or a good knee guard. Food is equally important as you may need to replenish your energy during the hike. Avoid any food that may get spoilt fast, ” he said.
The hikers also recommend a map or a good GPS tracking app, particularly if you’re joining a hike you are unfamiliar with, as well as a fully charged phone.
“There are many apps available for outdoor enthusiasts these days. The good thing about the apps is that they can rely on the device’s capability to provide your location based on satellites, unlike the early-generation phones that use cell towers to triangulate your position. Apps such as Viewranger and Komoot are very intuitive and they come with a lot of features besides recording tracklogs, ” said Chew.
Still, he noted that it is equally important for hikers to know how to use a compass to navigate too, in case the phone runs out of battery.
When on the go
The veteran hikers agree that it is important for one to remain constantly alert while on a hike, and aware of one’s surroundings. Be sure to have enough sleep and rest the night before and never hike when you’re drunk or feeling unwell.
If you were hiking with a guide, it is important to follow his or her instructions at all times.
“Just before the hike, the guide should provide a safety briefing, regardless of everyone’s skill levels and experience. Such briefings will include the hiking style – for example the buddy system where one never hikes solo but with at least one partner.
“There should also be instructions on how to use the whistle in case of an emergency, how to broadcast your position for a distress call, how to climb non-technical cliffs and large boulders, how to hold ropes, river crossing safety procedures, and trekking along steep slopes, ” said Chew.
It is also important to pace oneself. Many beginners would start off “too strong”, only to completely exhaust themselves out before even reaching the halfway point. Additionally, it is important not to go off on your own trail, and to always stay on marked paths.
“For beginners, maybe start with a more manageable trail like a more flat-terrain trail that takes two to three hours to complete. Then try slopes such as Bukit Gasing (in Petaling Jaya) and progress to trails like Sungai Chilling in Kuala Kubu Baru – a good solid half-day trail with river crossings.
“After gauging your physical and mental endurance, you can decide the trails you would like to enjoy or challenge yourself with, ” said Azmir.
Sometimes, a trail can take longer than expected to finish, due to unexpected factors such as weather, fallen trees and so on. When in doubt, the experts say, the best thing to do is to not take unnecessary risks.
“Things happen. Sometimes, you can’t avoid it. But you should always be prepared for the unexpected, ” said Fazlee.
If things go wrong
There are times when even the most experienced hiker could get into trouble while in the jungle. The important thing to remember when something happens is to seek immediate help.
“There are many ways things can go wrong and injuries can happen. If it is a light injury, you can administer first aid on yourself. But if it is something more severe, like a broken leg, then obviously you would need more help. Depending on the circumstances, this could mean that you would need a whole rescue team to get you out of the forest, ” said Chew.
Fazlee added that it was paramount not to panic when something goes awry.
“If you realise that you’re lost, don’t panic, and don’t try to wander and find the way out yourself. Wait for help or a rescue team. Blow your whistle to signal your location, ” he said.
“If you’re injured, stay calm. Be wary of your surroundings and that you and your friends are in a secure spot. Make sure everyone is not in danger, and then start to deliver basic aid, if needed.”
The hikers advise beginners to practise proper safety techniques, and always look out for one another to ensure a safe and comfortable adventure. Hiking, they say, is one of the best ways to keep fit.
“Hiking is one of the proven methods to improve health and fitness, both physically and mentally. It gives you a break from your routine and the urban life. Go enjoy the richness of what the forest ecology gives us. But make sure you adopt and observe hiking safety throughout the hike, ” Chew concluded.Under the recovery movement control order (June 10 to Aug 31), the ban on outdoor recreational activities like hiking and jungle trekking was lifted on June 15. Only day trips are allowed for now, while groups are limited to not more than 20 people at a time.
But while most public parks are accessible now, a few state forestry departments have decided to wait a while longer before reopening certain forest reserve parks. This is to ensure that all park authorities, managers, rangers, community volunteers and the public fully understand how to safely hike during these pandemic times.
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