PETALING JAYA: Those intending to take up hiking as an adventure must be medically and physically fit beforehand, say medical experts.
Orthopaedic sport surgeon Datuk Dr Badrul Akmal Hisham Md Yusoff advised hikers to condition their body weeks before embarking on any hike.
He said this can be done through simple activities like daily walks or jogs including stair climbing.
“They should also eat balanced meals and get sufficient quality sleep, at least six hours minimum or more every day for a few weeks before going on a hike to ensure they are at peak physical and mental condition.”
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He said this will help prevent muscle cramps, exhaustion, slow reaction or dizziness, which can be deadly during certain points of a hike.
Hikers should drink between 500ml and 750ml of water an hour to prevent dehydration, besides carrying extra water supply for emergencies, he said.
“Prepare your body, know your limits and never underestimate the trail.”
Public health expert Datuk Dr Zainal Ariffin Omar said hikers should build up their stamina and muscle strength before hiking.
“Besides incline jogging or stair climbing, hikers are advised to strengthen their leg and core muscles through squats and lunges.
“They should do this while wearing a loaded backpack so they can get an accurate feel of the fatigue and muscle stress they might experience while hiking,” he said.
Zainal Ariffin also advised hikers to go on hikes on shorter, easier and safer trails first to build up experience before attempting a more difficult hike in remote trails.
“For areas that are remote or under hot weather, hikers should also consider bringing along a portable water filter or purification equipment just in case,” he added.
Sports physician Mohamad Azwan Aziz advised hikers to get a medical check-up before embarking on any hiking activity.
“While you do not need to be an athlete, it is wise to get a medical check-up, blood test and electrocardiogram screening before going on a hike to test for signs of heart disease.
“This is especially important for those living a sedentary lifestyle as they may suffer a heart attack due to their muscles demanding sudden high blood flow during a hike,” he said.
Mohamad Azwan, who is from Universiti Kebangsaan Malaysia’s orthopaedic and traumatology department, also advised hikers to consume a small to moderate amount of low glycemic index food just before going on a hike.
“Food like oats, whole grains or bananas release energy slowly as they are digested, giving hikers a steady supply of glucose over time, rather than a sudden spike that quickly wears off.
“Then, during the hike, they should consume high glycemic index food, or quick-energy food, every 30 minutes to one hour like energy bars, jelly sweets or small bananas.
“This will help keep their blood sugar level stable while their body is actively burning energy so there’s less risk of a sudden blood sugar crash,” he said.
