Hiking is a great way to escape from the hub-bub of a busy life, connect with nature, and get exercise. Before stepping onto the trail, some considerations should be made to ensure safety.
We asked Michael Gurnow, author of Nature’s Housekeeper, some questions on how to stay cool while hiking in the heat of summer. *The following are suggestions. Before undertaking a hike of any kind, refer to your physician.
1.When you are walking on a trail, you don’t want to be bogged down by a lot of cumbersome equipment. What are the necessary items that should be taken on a hike that is 2 – 5 miles long?
First and foremost is water. As to how much depends on several factors: What is the challenge rating of the trail you plan to go on? What kind of shape are you in? How hot is it and, more importantly, what’s the heat index? For any novice hiker, the best advice is “Better safe than sorry” because a 2-mile hike might sound easy, but once you factor in physical exertion, climate, and the mental and emotional stress of being in a foreign environment that’s more than likely plagued by flying insects and other alien creepy-crawlies, it can take a toll on a person pretty quick. The day before I bring volunteers out on the trail, I hand them a copy of the “Work/Rest and Water Consumption Table” by the U.S. Army.
A pair of comfortable, broken-in shoes is a must. Nothing will ruin your hiking experience faster than a heel blister midway through a trail. The rookie mistake is assuming you need to rush out and buy a pair of hiking boots just to go over the hills and through the woods. The rule of thumb is not to go hiking in shoes that don’t have at least 75 miles on them. If you want to play it safe, grab a blister pack—which is a type of medicated, gel-like Band-Aid—so if you get a blister, you won’t have to limp back to civilization.
Although the temptation will be there, don’t wear shorts. Slide into a pair of pants and tuck them into your socks. Although late spring is high tick season, I’ve gotten one of the eight-legged vampires when there was snow on the ground. Tick patrol will be easier if you don solid, light-colored clothes as well.
2. When you begin to feel hot, is that the best time to stop walking and take a break?
The human body is an amazing thing. When it gets overworked, it tells you that it’s time for a breather by making you feel tired. When it needs its fluids topped off, it flips on the “thirsty” switch in your brain, which you recognize by your mouth feeling dry. Listen to your body; it’s a smart little machine.
3. What do you do when you feel you are overheating?
Dehydration, heat exhaustion, and heat stroke are cunning, malicious beasts. Most hikers that are just starting out aren’t aware they’re suffering from the first two until they get home and realize their head hurts—they’re in the throes of a dehydration headache, which can last for hours. Veteran outdoorsmen and hikers know, “When in doubt, drink it out.”
Keep an eye on your urine. If it’s dark, you need to drink more.
But even with this, water-guzzling mid-level hikers often complain that they’re experiencing dehydration. It might seem paradoxical, but it’s possible to drink too much water: Water lowers a person’s potassium level, which affects the individual’s ability to process and absorb fluids. When this happens, it doesn’t matter how much you drink, fluids are running through you instead of into you. An insider trick is to take a sports drink and dilute it at a 1:1 ratio with water. Before hitting the trail, I also make sure to give myself a jolt of potassium by eating a banana, sweet potato, or tomato.
It goes without saying, if you stop sweating and look down to find you have chill bumps on your arms in the middle of summer, you’re in trouble. This is the tell-tale sign that the person’s in the late stages of heat exhaustion bordering on heat stroke. When this happens, you want to control the temperature of the blood that’s going to your brain: Pour some water on a damp cloth, wrap it around your neck, and lie down. You need to create as much surface area as possible so heat can escape your body. When you’re suffering from severe heat exhaustion, it doesn’t matter if your bed is a field of poison ivy that’s hosting a tick rally: Poison ivy rashes will dry up and ticks can be picked off once you get home alive. Conversely, the effects of heat stroke can last a lifetime, or even end it.
4.For a beginner hiker, what should the length of their hike be in miles? Should the person avoid hilly terrain?
Going on a hike isn’t like taking a stroll down level, paved street or power walking through an air conditioned mall.
As with any new activity, it’s a good idea to start slow. Most state and national parks host beginner trails specifically designed for novices. These are fairly level treks with shallow inclines that run less than a mile. Once you’ve traversed a few of these and have a better idea of what to expect, start heading out on longer trails, but always consult trailhead signs first. These tell you what you are facing before you launch. Short doesn’t necessarily mean easy.
The other thing to bear in mind is that the average rate of speed while hiking is a mile an hour, so give yourself plenty of time while remembering that sunset in the forest takes place much earlier than in the suburbs or countryside because the horizon, due to the hills, is higher and, in the summer, the forest canopy and foliage block even more dwindling sunlight.
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Interview by Ginger Bock
If you are in the Cody, Wyoming area, stop by The Buffalo Bill Center of the West and meet Lew Freedman, author of Cody Rodeo: The Mystique of Buffalo Bill Cody and the Great American Cowboy. He will be there on July 3, 2015 beginning at 1:00 pm. The Buffalo Bill Center of the West is located at 720 Sheridan Ave, Cody, WY 82414
The Little General: Gene Mauch A Baseball Life
Gene Mauch’s five decades in baseball as player and manager stands as a testament to perseverance. From the minor leagues, the Pacific Coast League, and Major League Baseball Gene Mauch’s career has had more than his share of ups and downs. Known as an intense competitor and brilliant strategist he presided over 1,902 Major League victories. As one of the twelve managers with more than 1900 wins only Gene Mauch is not in the Hall of Fame.
Mauch had a reputation for taunting opposing teams and was frequently involved in fiery exchanges with umpires and players. His bombastic personality, brilliant baseball mind, and loyalty to his players earned him the moniker of the Little General.
“If you had the best club, you had a chance to beat him; if he had the best club, you had no chance; if the clubs were even, he had the advantage. I managed against him for a long time. I always had the better teams. (Gene) Mauch wasn’t aloof (a common accusation), he was only intense.”- Sparky Anderson
Gene Mauch played major league baseball in Brooklyn, St. Louis, Chicago, Pittsburgh, and Boston where over a period of thirteen years he spent parts of nine seasons playing in just 240 games. During that same period he played in 1,061 in the minors including three years in the Pacific Coast League.
He is best known for his years as a manager of big league clubs in Philadelphia, Montreal, Minnesota, and Anaheim. During this period from 1960 through 1987 Gene Mauch amassed 1,902 victories against 2,037 losses. Some remember Mauch for the collapse of 1964 Phillies, but to this day only one Phillies manager has more wins. Others might recall his Angels teams’ misfortune in the 1982 and again 1985 playoffs, but to this day no Angels’ manager in team history with more than 30 games coached has a better winning percentage.
Controversial, brilliant, and intense Gene Mauch’s career in baseball and contribution to the game is something every baseball fan can appreciate.
Mel Proctor has more than three decades of professional baseball broadcast experience calling play-by-play for the Texas Rangers, Baltimore Orioles, Washington Nationals, and San Diego Padres. He has conducted more than 2,000 sports interviews over his career and is the author of I Love the Work, but I Hate the Business. Currently operates Mel Proctor Sports Media where he coaches college and pro athletes, executives, and coaches about the different types of media and develops their skill set and game plan to effectively communicate with the media.
As golfers, we may think that we understand the swing. There may even be times when we feel that we are swinging correctly. However, because that little white ball seems to have such a short attention span and because we can’t readily see ourselves swing, we occasionally require a professional observer to check us out, to note any mistakes and, to put us back on the right track.
Also, while an instructional book and/or video can impart considerable golfing knowledge, neither of these means of communication can tailor specific fundamentals to the fine degree needed for you to become the best golfer you can be. To approach that level of skill, you’ll need personal attention from a teacher who can deal with your own personal physical and mental quirks.
1. Arrive on time. Better yet, be early. Arrive early enough to warm up, relax and clear your head. Golf is recreation, and a golf lesson should be fun. Take the time to swing the club for 10 or 15 minutes, to loosen up and calm down.
2. Don’t tell the instructor what’s wrong with your swing. A good instructor will understand what’s going on with your swing after you’ve hit three balls. More useful for the instructor at the beginning of the lesson would be a brief description of your typical game.
3. Be a good listener. Good teachers will take-in everything you’ve said and develop a plan for helping you. But you have to hear the message, understand the solution and understand why it will work.
4. Remain open to new ideas. The teacher might change your grip, and yes, it won’t feel normal. But, I tell my students the reasons why a new grip might help. And, I ask them to trust me for three or five swings. Give it a try with an open mind.
5. Maintain an honest relationship with your teacher. How much time do you have to practice? If the answer is never, the instructor may give you some drills you can do in front of a mirror at home or during a break at work.
6. Do your homework before selecting a teacher. Find out a little about your instructor and his teaching methods and consider whether it would be a good fit for you. You do need a rapport with your teacher.
“What To Look For In A Teacher” by Jack Nicklaus * In his book Golf My Way – Nicklaus wrote: “When praised as an instructor, Jack Grout, among the most modest of men, would often respond that he was just lucky to be in the right place at the right time to have a student like Jack Nicklaus come along. Well, Jack Nicklaus was equally lucky to be in the right place at the right time to have a coach – and friend, and, ultimately, “second father” – like Jack Grout.
A lot of pros can teach golf’s fundamentals effectively, because the reality is that there aren’t that many of them, and they haven’t changed all that much in the last hundred or so years.
What has always stood out to me most about Jack (Grout), far beyond his teaching and tuning in the mechanics of the game, was the degree of interest he took in me as a person. This came through in the immense amount of time and energy he devoted so gladly to me over so many years, along with his understanding and tolerance of my bouts of impatience and frustration.
Most of all, it came through in his unrelenting and upbeat encouragement. Over the years, there were times when Jack Grout believed in me more than I believed in myself.
A coach can bestow no greater gift.”
7. Finally, set reachable goals, because one lesson isn’t meant to overhaul your game.
People sometimes expect miracles. Successful teaching is done in small pieces that add up a lot.
Remember: A good golf lesson is worth 1,000 range balls. With a little forethought, you might make it worth even more.
For more stories about Jack Grout check out Dick’s Book, Jack Grout: A Legacy in Golf