Hiking is a fun, engaging way to explore the outdoors and get some exercise. However, it can also be dangerous if you’re unprepared and inexperienced. At Lincoln Urgent Care, we often treat preventable hiking injuries, from dehydration to sprains and insect bites. Take note of our top hiking tips to ensure your next trip on the trail is easy, safe, and fun for all involved.

Get to Know Your Local Trails

Getting to know the hiking trails in your area should be the first step when planning your hike. Check the trail conditions and difficulty level, and acquire a trail map. Many trails have limited or no cell service, so don’t rely on your phone’s GPS to guide you—a physical map, or a map downloaded to your phone for offline use, is ideal. For more remote hikes, you may also want to bring a compass or GPS. Don’t forget to check your local weather forecast before you set out.

In California, we’re lucky to have plenty of excellent hiking trails to choose from. Around Lincoln, the South Creek Wilson Park Trail is an easy, paved trail that’s perfect for beginners. From Granite Bay, enjoy the natural beauty of Folsom Lake when you hike along the Monte Vista Inner Loop. Near Roseville, we can recommend Treelake Park, which slopes upward to reveal a stunning overhead view of Sacramento.

Don’t Overestimate Your Abilities

Be realistic about your fitness level and your ability to travel on challenging terrain. If you’re a beginner, stick to short, easy trails without uphill stretches. You should also estimate the length of your hike so you and others know when to expect you back. As you gain experience and physical fitness, you can scale the level of difficulty to challenge yourself while still staying safe.

Always Bring a Hiking Buddy

Don’t hike alone unless you choose an easy, well-trafficked trail where you can be easily found if you are lost or injured. Otherwise, always bring a hiking buddy with you, and make sure that both you and your companion are aware of hiking safety measures and basic first-aid.

Know Your Local Wildlife

Familiarize yourself with the wildlife in your area, and learn how to safely navigate close encounters with animals. In California, you should look out for snakes, ticks, black bears, and mountain lions. If you spot an animal on your hike, always keep your distance, back away slowly, and don’t run. Never feed or touch wildlife.

Poison oak—a shiny, three-leaf plant that causes skin irritation and itchiness—is also a common sight in our local area. Avoid touching it. If you accidentally make contact with the plant, wash your skin with soap and water immediately, and if you develop a rash, swelling, or signs of infection, seek medical attention immediately.

Stock Up on Emergency Supplies

Emergency preparedness is an important part of hiking safety. At a minimum, you should pack a first-aid kit, a multi-tool, a flashlight, a fire starter kit, and a whistle. The equipment you’ll need will also vary by hiking location, so do your research ahead of time to make sure you’re well-stocked for your hike.

Wear the Right Clothing

Your clothing needs for your hike will vary depending on location, season, and local weather. You should wear appropriate shoes that provide support, traction, and protection for your feet. Hiking boots or running shoes are typically good choices, as even on easy trails, you may encounter tree roots, slippery rocks, or wet grass. 

Clothing should be lightweight and breathable, and it should keep you dry. Dress in layers that can easily be put on or removed depending on temperature and weather conditions. Wear sunglasses, sunscreen, and a hat to protect your skin from harmful UV rays and help prevent heat exhaustion.

Stay Hydrated

One of the most essential tips for safe hiking is to stay hydrated. Always pack food and water when you go hiking, and include nutrient-dense snacks that will give you energy and keep you full. If you plan to be gone for more than a few hours, you should pack a complete meal.

Plan to consume 1 quart of water every 2 hours on your hike. Never drink from streams or lakes, even if the water appears clean, as it may make you sick.

Stay On Designated Trails

Wandering off designated trails is never a good idea, as it’s dangerous and disruptive to both vegetation and wildlife. Walking off-trail also increases your risk of getting lost or injured, and makes it more difficult to find and rescue you if something goes wrong. Always stick to the trails marked on your map, and be courteous to fellow hikers when you pass.

Don’t Take Anything Home With You

Resist the urge to take anything you find while hiking, including plants, rocks, or other natural fixtures. These elements work in harmony to create a cohesive ecosystem, and taking them away disrupts the natural cycle and may harm vegetation and wildlife. Plants, fungi, and other vegetation can also be poisonous or otherwise hazardous to human health.

Dispose of Waste Properly

Litter destroys vegetation and endangers wildlife. Keep our trails and national parks beautiful for years to come by throwing garbage into designated bins or taking it home for proper disposal. Separate regular and hazardous waste, and never use a campfire to burn it. Human waste should be deposited in a hole dug more than 200 feet from water sources and trails. 

Injured While Hiking? We’re Here to Help!

Hiking injuries are common and rarely require a visit to the emergency room. For minor to moderate hiking injuries, visit one of our urgent care centers in Lincoln, Granite Bay, or Roseville, California. Our experienced staff provides comprehensive care, including imaging, X-rays, and more. Call us today, or walk into one of our clinics for prompt assessment and compassionate care at a price you can afford! We’re always here when you need us.

Lincoln Urgent Care: (916) 258-2751

Granite Bay Urgent Care: (916) 570-7265

Lincoln Urgent Care Roseville: (916) 727-6846