How should you pack your trekking bag?

Packing your trekking bag is an art that can be learned only through practise. Every trekker has his or her mantras on how to pack a trekking bag and there is no one right way. On my  first trek with my husband, we overestimated the items that we should take on the trek and also our capacity to carry them. After a few kilometres, we were puffing and panting, and were exhausted. We learned our lesson the hard way and since then, we have become extremely careful about weight and most importantly, the utility of each item on the trek and whether it is absolutely necessary or not.

There are a few basic tenets to follow

1. Do your research on what is required by reading my blog and talking to experienced trekkers. Make a checklist of items that you will need.
2. Talk to your trekking company and find out if they will rent out or provide ( usually included in the price of a trek) items such as sleeping bags, tents, trekking poles, cooked food etc. If these are carried by horses or porters, they make your trekking bag that much lighter and can be used to carry other essentials that are required for a trek.
3. Carry only what you need. Every gram matters!
4. Choose gear that is lightweight. These may be expensive.
5. Choose a trekking bag whose size and capacity is in sync with the duration of travel.
6. Do not carry more than 10 to 12 kgs on your back. Only porters can carry heavy loads without harming their back.

‘Must have’ items in your Trekking bag

• Clothing ( Trekking shirts and pants)
• Undergarments
• Winter Jacket with layers that can be detached
• Rain poncho
• Sleeping Bag and liners 
• Accessories such as extra pairs of socks, gloves, summer hat and winter cap , sunglasses etc
• First-Aid cum medicine kit
• Sunscreen and hand sanitizer
• Toilet Paper and Wet Wipes
• Dry energy giving snacks and water
• And masks ( essential during COVID times)

Do read my earlier post on how to choose a good trekking bag 

 Photo credit: Zachary Kyra-Dirksen, upload.com

How should you pack your trekking bag

1. Visually divide your trekking bag into three different sections: Your trekking bag can be roughly divided into three sections, so that you can pack your items accordingly. Never just blindly pack your items in the bag. After making a list, and ranking items in terms of importance, place items in piles according to their size, weight, frequency of utilisation and then decide if they should go into the top, middle or bottom section of the trekking bag.
2. The bottom section : This will contain those items that are bulky but not heavy, and not used during the day. like your sleeping bag, pillow, a bulky heavy winter jacket which may not be needed during the day. Any pockets of air can be eliminated by packing it with clothes you may change into at night. (sweaty stinky day clothes should be changed after a long day of trekking. But that is a topic for  another blog post). 
3. The middle section: The middle space, in all likelihood, will contain the bulk of your clothes. Make sure that you choose light weight clothing that dry easily and divide them into various piles - undergarments, trekking shorts, pants, thermals etc. Put  these items into clear transparent sleeves or zip lock bags so that they can be easily identified easily from the outside. Put aside a separate clear sleeve for used undergarments. Your toiletries packed in a similar sleeve could also be an essential item in this section.
4. The top section: The top section should have essentials such as the medical kit , your rain poncho, and your water bladder should be kept in the separate sleeve which is part of your top section.
5. The top Access: On the outside there is a top access which is a zippered pocket which can store essentials such as  mobiles, batteries, memory cards, dry snacks, hand sanitiser, wipes, sunglasses, gloves, cap/ hat, sunscreen etc.
6. Side and Central Zippered Sleeves : Side and central zippered sleeves can be used to store water bottles (if you are not using a water bladder), bathroom slippers/ sandals, umbrellas etc.
7. Straps: The straps on the side can be used to secure trekking poles to the bags and clips can be used to attach water bottles, caps and the like.
8. Utilisation of space: Space needs to be used efficiently, so that all items that are required will be able to fit into the bag. The larger bulkier items go in first and then the smaller, flexible items that can be rolled or folded can be pushed into spaces between these items.

As I mentioned earlier, it is important to pack only the most essential items on a trek. You may want to reconsider the following Items which can become a ‘deadweight’ on a trek and may impact your trekking experience

Items you may not need to include in your backpack

1. Sleeping bag: Sleeping bag can be rented from or may be provided by the trekking company and in most cases will be carried by the guides/ staff who accompany you on your trek. This is common in both Nepal, Bhutan and India and can definitely save you both weight and space in your bag. These bags for the most part are clean and hygienic and unless you are very particular about not using items previously utilised by others, I would strong suggest that you go with the renting option or utilise ones provided the trekking company.
2. Bulky sweaters or jackets: It  is better to take along a jacket which is lightweight and add several layers under it, so that you can take it off if it gets too hot. Bulky clothes not only take up space and are heavy, they can trap the heat and can make you feel uncomfortable during a trek.
3. Pouches of sleeves made of cloth or leather: Carry all items such as accessories and toiletries in a clear transparent light weight plastic bag that does not add to the weight of the items. These items are not water proof and therefore will not protect essentials from moisture.
4. Frivolous items: Items such as make up, unnecessary hair and skin products, additional scarves or caps to match your outfits will only add weight.
5. Additional clothing: Number of trekking shirts and pants need to be kept to a minimum and should be utilised more than once on a trek. Additional clothing will only add weight and bulk to your bag.
6. Thick towels: Thick towels, especially wet ones, only add weight to your bag and can take a long time to dry. Instead quick dry towels that are especially suited for trekking, can be used 
7. Excessive medications and toiletries: Only carry essential medications, that are important and a few general medications for fever, diarrhoea, cough and cold etc. These can be shared with others and therefore there is no need for every trekker to carry a large cache of medicines. Similarly toiletries too especially toothpaste and face wash can be shared by the group. The trekking guides will also be carrying essential medicines.
8. Extra footwear: Do not carry extra footwear, other than what is required on the trek. You will be wearing your hiking shoes and carrying an extra pair of sandals or chappals in the evenings at camp. This should do. 
9. Leave unessential items at the hotel: All items that are not required for the trek can be left behind at the hotel (starting point) from where you will start your trek.
10. Bulky SLR camera, with heavy lenses and tripod: Unless you are on a photography trek, where the essential focus of a trek is taking photographs, an SLR camera and bulky lenses can become a challenge, if you want to travel light. A mobile phone with a good camera should do. If you are insistent about taking along your expensive camera, make sure it’s well worth the effort.

Hope you found this post useful. For an exhaustive list of items that go into the sleeping bag read my earlier blog posts on www.thesilvertrekker.com. My next week’s post will be on an iconic trek in India, the Goechala trek. 

How to choose a good trekking bag for your trek?

Trekking bags are important accessories while trekking and can make a difference to your trekking experience. The right trekking bag can be like good friend who is always there with you where ever you go, but an uncomfortable and ill fitting one can make you miserable and make your trek a nightmare.

The right Trekking bag can be a boon

Trekking bags are an absolute essential and carry everything that you need for a trek. So do give a lot of thought and research the various types of trekking bags available in the market before you make a choice. 

What are the three key factors you should look for in a trekking bag?

Size

Size is an important factor when one is carrying the trekking bag through the day and for many hours. The size you choose will depend on the duration of your trek. If you intend to do a short 2 -3 day trek then a 20 to 30 litre bag should do. This can comfortably carry approximately 5 to 6 kgs of load. Longer treks of 8 to 12 days will require a capacity of 50 to 60 litres. These bags can carry between 8 to 10 kgs. There are trekking bags for treks that are of a longer duration, but for a beginner, the above mentioned should do.

Durability

Trekking bags are generally built to last, so make sure you buy a well known brand that comes recommended by experienced trekkers. It should be made of a water resistant material such as nylon and polyester, as the bag will be subject to rain, snow and heat. Make sure that the stitching on these bags is reliable to prevent tears and test the zippers on the trekking bag before you buy them to ensure that they are of good quality. Abrasion resistant materials also ensure that the bag is able to withstand rough conditions and will not tear and give way, if the bags gets caught on protruding branches and rocks or accidentally slips off while you are walking on an uneven trail. 

Comfort

The most important thing is to find a trekking bag that rests comfortably on your shoulders and is the right fit for your frame. The adjustable shoulder straps must be broad and cushioned and fit well on your shoulders. There must be a belt which can be fitted and adjusted around the hip. The bag must have a basic internal lightweight frame that essentially keeps the bag in place, and takes weight away from the upper part of your body to your hip. Most trekking bags have padded back panels to provide comfort. To prevent your back from getting soaked with sweat, these bags have ventilation pockets and mesh along the bag to prevent the build up of hot air. 

Also, the following are a must

Top access : Almost all trekking bags have a zippered pocket on top to store vital items such as sunglasses, batteries, gloves, torch light, wipes etc.

Additional Zippered pockets: Besides the central , main space of the trekking bag, the bag needs to have additional pockets to store various items. The side pockets are larger and can be used to store items such as rain ponchos and the hip pockets  are smaller and can be used for mobiles, vital meds, trail snacks etc. 

Sectioned trekking bag: Some trekking bags will allow you to zip open bottom or middle sections of the bag and remove items so that the entire bag does not have to be opened and all items don’t have to be taken out to reach a vital item at  the bottom.

Rain cover: Even though the trekking bag is made of a water resistant material, it is important to buy a rain cover that can be slipped on over the bag when it starts to rain, sleet or snow. This will keep the bag and its contents dry.

Sleeves for water bottles and bladders: Please check to see if there are side sleeves on the trekking bag  for water bottles or an internal secure leakproof pocket for water bladders. These are extremely essential for proper storage of bottles and bladders as they may otherwise leak and damage other vital trekking wear and accessories stored in the trekking bag.

Sleeping bag compartment: Some trekking bags have a secure compartment at the bottom with a separate zipped opening to store sleeping bags. 

Sturdy clasps and zippers: A good trekking bag must have sturdy clasps and zippers to secure and close the bag properly. Most branded trekking bags will ensure that these are of good quality and reliable.

Compression straps, loops and snap hook clips: Compression straps can be used to expand or compress the bag but also to attach foam mats or tenting equipment. Loops can be used to secure trekking poles to the bags and clips can be used to attach water bottles, caps and the like.

If you cannot carry a trekking bag, opt for a Day Pack

As a beginner who may not have the stamina to carry a full trekking bag or a senior trekker who may enjoy his trek without the added weight of the trekking bag, it may be easier to hand it over to a porter for a fee. A day pack with essentials may do the trick. 

A day pack of course is a miniature version of your trekking bag. It has a top access, extra pockets, a sleeve for a water bottle and even a rain cover when the weather changes for the worse. Most day packs can carry upto 3 kgs or so and is used to carry the daily essentials that are a must such as rainwear, trekking lamp, sunglasses, summer hat, winter cap, an extra pair of socks, gloves, trail snacks, water bottle or sleeve, sunscreen, hand sanitizer, sanitary pads and important meds. 

A day pack like a trekking bag must be functional, comfortable, water repellant and durable. 

Hope you enjoyed reading my post. My next will focus on how to pack your trekking bag. Till then adios and remember to subscribe comment and share my blog. 

How trekking poles can enhance your trekking experience?

Trekking poles are an important accessory and I didn’t mention it in my earlier post as it deserves a post all to itself. Trekking poles are an absolute must on a trek and don’t let people tell you otherwise.

Can you make do with a locally available stick or a tree branch? 

You may think that a trekking pole is an expensive investment and a stout disposable stick would do just as well.  A makeshift walking stick is generally bought from a local store or is picked up from the trail. They are free and can be discarded once the trek is done. They are effective and provide balance if the trail is flat and even, but can cause you to lean to one side or put stress on one side on of the body. Also unlike a trekking pole, there are no features that allow you to retain a firm grip on the stick. Also walking sticks cannot be adjusted to suit your height and may be heavy and cumbersome to carry when you don’t use them. 

What are the advantages of trekking poles?

1. Trekking poles are designed to be used in pairs, and are adjustable in terms of height 
2. Trekking poles come with wrist straps that provide additional support to the hands when they grip the poles, but use them with caution, as these can also prove to be a nuisance if one has a fall or slips on rough terrain. It is difficult to untangle your hands from the wrist straps and this can cause a sprain or even a fracture.
3. Trekking poles help with stability and balance and act as extra legs during a trek
4. Trekking poles reduce the strain on your muscles and knees especially when you are manoeuvring tricky terrain and steep prolonged descent
5. Trekking poles are immensely useful while walking on slippery ground and help you retain a better grip on surfaces
6. Trekking poles are most handy when you are descending on a trail and help your body to better manoeuvre the steep incline and uneven paths
7. Trekking poles are very useful when you doing a river crossing or are negotiating fast flowing streams.
8. Trekking poles can be made from a variety of materials, and are lightweight
9. Trekking poles can help increase cardiovascular activity and upper body movement and make you feel less fatigued when you are done with your trekking.
10. Trekking poles can be used to prop up tents and has features with built in LED lights and cameras that can be mounted on the pole.

But they can be expensive ( especially if you are looking for a lightweight model with additional features) and may be difficult to fit into a duffel or a trek bag. You may need to seek special permission from airlines if you include them in your cabin luggage. It may also take a little time to get used to trekking poles  and be comfortable with them on a trek.

Do you need one or two poles?

This is an eternal question that most trekkers have. While some prefer to use just one pole and have a free hand available to grip boulders, rocks on the side for a better balance when walking, most experts recommend the use of two poles. Some trekkers feel that two poles can hamper free movement and can cause difficulty in manoeuvring narrow or difficult paths or when clambering on rocks. Even simple activities like drinking water or taking a photo of the fabulous scenery  with your phone or camera, will require you to rest your poles against a rock face or hand it over to a fellow trekker. At these times an extra pole may feel like an impediment. But these minor inconveniences need to be overlooked as two poles ensure that much of the load and strain is taken off your hips and legs and distributed to your shoulders and muscles of your upper body. 

A single pole can cause imbalance and put strain on the hand and side of the body which is gripping the pole. It is particularly important that people carrying a heavy load on their back, like a trekking bag should use two poles for support and stability. 

What are the parts of a trekking pole?

Grip

First comes the grip which is most important. It’s made of cork or foam which vary in weight and durability. However it depends on individual preference and must feel comfortable when held. Cork grips tend to be better and keep your palms sweat free but are expensive. 

Straps 

Straps ensure that your hands and wrists remain in the correct position . They transfer the load to your forearms from your wrists and make your arms less tired.  But as mentioned earlier use with caution and don’t tangle up your palms and wrists.

Shaft of the pole

The shaft can be conventional or the flexible type which  is made of aluminium or carbon fibre. In India, aluminium poles are mostly available and are quite durable and strong. The flexible pole consists of telescoping poles that can be extended according to the height of the trekker and can be locked in position using either a clamp lock or a twist lock. The clamp lock is more reliable compared to the twist lock as it locks each pole section in place and does not allow slippage and shortening of poles during use. 

Ends/Tips 

The tips of the poles finish in a blunt point which is made of a hard metal/composite material that can withstand shock and is durable over a sustained period of time. Poles also typically come with baskets which are of various types, -which can be used on powder snow or compressed snow/ mud. These can be used or removed depending on the type of activity. 

So, key things to keep in mind before you buy a trekking pole are price, weight, material, durability, adjustable lengths, and ability to fit into a trek or duffelbag, number of trekking poles, choice of additional features such as baskets, fixtures with LED  lights and camera mounts. I am also told that they have trekking poles specifically designed for women, but haven’t seen or used them as yet.

Hope you enjoyed reading this week’s post and it helps you make the right choice with regard to trekking poles. Watch out for next week’s post on trek/ duffel bags and day packs. And as always, comment on the blog and share with friends .

What do I wear on a trek? Part 3: Essential accessories for a trek

This is my concluding post for a three part series that looks at what you need to wear on a trek. We talked about trek clothing and trekking shoes in the previous posts and in this post, I discuss essential accessories that are an absolute must for any trek.

Eight must have trek wear accessories 

Sun Hat

To protect yourself from the sun and its harmful UV rays, wear a wide brimmed hat which will protect not just your scalp but also your face and neck. Make sure the brim is not so wide that it obstructs your field of vision during trekking. The material must be of a type that is moisture absorbing, quick drying and protects your head and neck from any sharp thorny vegetation growing along the trekking path. The cap should be of a adjustable width and fit firmly, yet comfortably around your head. Some hats have a mesh on top to release any warm air that gets trapped on the inside and a neck cape that protects the back of your neck. An adjustable strap also ensures that your hat is kept in place and does not easily slip or fall off. They are generally available in neutral shades of beige and grey but ladies hats come in colours that are more pleasing to the eye. It is better to wear hats that are lighter in colour and reflect sun rays to keep your head, face and neck cool while you trek.

Winter Cap

All treks and winter treks in particular warrant the use of a wooden cap. A winter cap can contribute to your good health during a trek. I am not exaggerating. Evenings and nights  on most treks get significantly colder and that’s when an extra layer on your head can significantly reduce body heat loss. A cap can be made either of synthetic materials, such as polyester fleece,  or natural materials  like wool. Wool is soft and provides more warmth to the head. It is important that the cap is made of a material treated with anti microbial agents that keeps it odour free. Make sure that it fits snugly but is not uncomfortably tight around your head, covers your ears and has an adjustable double layered cuff that can be rolled back. Winter hats come in a range of sizes and attractive colours that are both stylish and functional. Do try them on and make sure you’re comfortable in your winter cap before you make that purchase. 

Headscarves/ bandanas / neck gaiters

Headscarves/ bandanas/ neck gaiters are all the same under a different name. They are available in a range of colours and are multi functional.  They can be easily slipped on or over the head and do not need to be tied. They keep hair away from your forehead, can be used in place of a hat and can be used for all kinds of weathers. While they are not as effective as a hat in protecting the head from harmful rays, they do keep the head cool in summer and absorb sweat. In cold weather and windy conditions , they can be used to protect your face and ears. It can also pulled down and worn around the throat. It is made of polyester micro fibre or wool and can be used not only for trekking, but other activities such as jogging, cycling, hiking, biking, yoga etc. I do prefer them to scarves and mufflers as they do not slip or slide off and do not add weight to my back pack. They are inexpensive, light and occupy minimal space, so be sure to pack several. You wont regret it. 

Rain poncho

A rain poncho is the one item that must be a staple and be a part of your day pack. It not only keeps your body dry but is loosely enough to cover your backpack and keep it dry too, when you are caught in a sudden thunderstorm or snow in the hills. They are water proof, light weight and durable and can be pulled out in a jiffy and worn easily. They have snap closures under the arm which makes it easy to both wear and remove. They can be packed into a small cover which comes with it and occupy very little space. Some people prefer rain pants and a jacket, but to me that is more complicated to wear and not roomy enough to accommodate your day pack. But the choice is really yours, both protect you from the elements. 

Gloves

Gloves like rain ponchos need to be with you all the time. It protects your hands and extremities from the biting cold and frost bite. They usually have an outer layer that takes care of insulation and protection and an inner layer that absorbs sweat and moisture and keeps your hand dry. They often have leather or synthetic patches on the digits to help with better grip and control. There are some gloves that have sensor  pads on the thumbs and forefingers that allow for using touchscreen devices on the go, but these are expensive. An additional pair of thin fleece gloves is useful when you want to retain body heat in a cool climate. Hands and fingertips lose heat quickly. It can be especially useful when one is within a protected enclosed environment such as a tent or a tea house and when the body is at rest after a hard long day of trekking. Stuff your gloves into jacket pockets, so that they’d are handy and easily accessible when required. 

Socks

You can never have enough socks and that’s definitely true for trekking.  Do use the right kind of socks. Cotton socks can be too thin, and not absorb sweat and cause blisters.  The best socks are those that are made of a blend of of wool and synthetic fibers.  Wool will reduces unpleasant odors while at the same time the synthetic fiber will ensure that your feet remain dry and sweat free and are more durable and allow your skin to breathe. The right length matters, the sock must be midway between knee and ankle. Ankle length socks may be comfortable for your regular morning walks but are a big no no for treks as the trekking shoes can chaff of rub against your skin on the back of your ankles and cause major shoe bites and blisters. Your socks must have a snug fit, loose socks can be a major irritant on a trek. Both the toe and heel area must be reinforced and of durable material as these tend to bear the brunt of constant and long walking. Waterproof socks are a must when you are trekking in rain and snow. Water will eventually seep into your shoes and waterproof socks can help keep your feet dry and warm. And do remember that there are trekking socks specifically designed for women keeping in mind the shape and arch of their feet. And finally a bit of advice, do remove your socks when you are done for the day, let your feet and your socks air out for a bit. Remember, smelly socks and feet can be a real turn off. And do wear a pair of clean socks at night, they can help retain body heat. 

Sunglasses

 Sunglasses not only make you look savvy but also sensible. Not taking along a pair of sunglasses can be dangerous for trekkers. It can cause snow blindness and irreversible damage to the eyes. Do make sure that the sunglasses you are using have lenses that are UV resistant and polarised to filter out reflected light and reduce glare. Most trekkers choose to use their existing pair of sunglasses, but if you can afford it,  do try and buy trekking sunglasses that are made of material that is lightweight and durable, scratch resistant and anti reflective lenses and has side shields too. 

Headlamp

A headlamp is a very handy and important tool on a trek. Do not undervalue it’s importance, even if you are not doing any night walking. It can be most useful for the most mundane of ‘late evening after dark’ activities - searching for an item in your trek bag, making you way to the dining tent for dinner,  and most importantly using the toilet tent. When you buy a headlamp it is important to not be stingy and buy a quality brand that provides good brightness with a longer beam distance. There are also chargeable (eco friendly, but shorter duration) versus non chargeable options with batteries. In addition, lamps come with different beam options - spot, flood light , red light, strobe etc. So do your research and pick one that is right for you and the type of trekking you want to do. 

I do hope you found my post useful. And as always, do read, subscribe ( if you haven’t) and comment on the blog. Do watch out for my coming posts on other important must haves such as a good back/ day pack, trek bag and trekking poles. 

What do I wear on a trek? Part 2: Appropriate shoes for a trek

The right shoes make an enormous difference to your trek. Just any pair of running or walking shoes won’t do. Firstly, trekking shoes need to be comfortable, as you need to wear them for several hours. Secondly, they should be snug and provide proper ankle support and protect your feet from  bites and injuries.  Thirdly, it should also keep your feet dry and cool in summers and warm in winters. And finally, in uneven terrain and where the trail is not smooth, one needs to wear a sturdy shoe that will protect your feet from the wear and tear of walking. 

So, what should I look for in a trekking shoe?

Trekking Shoes that are durable 

Buy a shoe that is made from outer materials such as leather, suede or synthetic materials like Gore-tex (GTX) or Nova Dry. Trekking Shoes need to last for several treks and so buy shoes  that are solid and strong and that can be used for a range of weather conditions. There are several brands to choose from in India such as Forclaz, Quechua and Salomon. There are other brands such as La Sportiva, Oboz, Merrel etc that are not easily available here. Decathalon and Wildcraft are good sporting goods stores to source trekking shoes.

Trekking shoes with good soles

This is perhaps the most important thing to look for in a shoe. When you pick a pair of trekking boots, turn it over and look at the sole. This is the part that is in contact with the ground, when you walk and it has to be sturdy, durable and last for several treks. Good soles should have grooves, lugs and cleats to provide  good grip on various types of surfaces. It should have friction  and traction.  Friction is the ability to cling onto a surface such as rock, while traction is the ability to grip onto softer terrain and loose surfaces, such as scree, gravel, and mud to prevent slipping or sliding. 

Trekking shoes that are water resistant

Trekking exposes you to all kinds of weather conditions. Rain, sleet, snow , slush can make your trekking journey very uncomfortable if you are not wearing  the right kind of shoes. If your feet get wet, then you can be exposed to unnecessary infections or can even fall seriously ill.  You need a shoe that is water resistant and ensure that there is no seepage from mud, water and slush. Do not buy a water proof shoe as it can make your feat sweaty and stinky. 

Trekking shoes with ankle support

Your trekking shoes needs to be able to handle all kinds of terrains - inclines, descents, and uneven trekking paths that are filled with rocks and debris. Your ankle bears the brunt of every step and therefore it is important that it is protected even when the going is tough.  

Trekking shoes that fit well

Buying a trekking shoe cannot be a hurried affair. Take a friend along with experience  in buying and using trekking shoes. Comfortable but snug is what your are looking for here. Buy a shoe size that is one size than your regular shoe size. Do remember that you will have to wear these shoes with thick socks or two layers of socks if it is a winter trek. Do try your shoes on with socks ( take a pair along with you) and ensure that there is a gap between your index digit which is the longest and the shoe. Tight shoes can make for a painful trekking experience. 

Trekking shoes for women

Since men and women have feet that are anatomically different, it makes sense that many trek wear companies are designing shoes that are aimed at women. There is a huge variety to choose from and it is advisable that women purchase shoes that are specifically produced keeping them in mind.

Remember to  

1. Research the various brands and types of shoes before you zero in on a trekking shoe.  As a beginner, choose a shoe that can be used for a range of terrains. 
2. Invest in a good quality and brand of trekking shoes. The price range can vary between Rs 3000 to 9000 but do not be stingy and choose shoes that can become a liability on a trek. 
3. Break into your new trekking shoes before you go on a trek. You should feel comfortable in your trekking shoes and do not want a shoe bite when you are on a trek. Walk in them a few times to get used to the shape and grip of the shoe and experiment with how you want to tie the laces to ensure that your ankle is adequately supported
4. Choose a shoe that is light and does not add to your body weight. Remember that a heavy trekking shoe can weigh you down and impact your trekking.

I do hope my post helps you choose the right kind a f trekking shoes. As always looking forward to your comments on the blog. My next post will be about other must have accessories on a trek. 

What do I wear on a trek? Part 1 : Appropriate clothing for a trek

 The right trek wear definitely makes your trekking experience a lot better. Trekking requires the right clothing and accessories to keep you comfortable and protected. Part 1 of this series will focus on clothing. 

Photo Credit: Arati Nair

Before you decide to purchase  trek wear, here are a few questions that you need to ask

What will the weather be like on the trek?

This is an important question and it is worth looking at the weather conditions along the trekking route. This will help us decide on the type of clothing. Do look at weather predictions for the area a few days prior to the trek and pack accordingly. If you  are travelling during the monsoon time, a waterproof jacket and dry fit clothes are a must. Winter treks require greater protection as the low temperatures plus the wind chill factor can ensure that readings plummet to the negatives. 

What is the kind of terrain I will hike in?

During the day, especially if the conditions are hot and humid, there are many trekkers who prefer to wear a short sleeved tee and shorts / three fourths  while they trek. However these are not appropriate and can leave you exposed to cuts and gashes from thorny bushes and insect and leech bites, which can get infected. Full sleeved T shirts and loose fitting full length pants will  help under these conditions.

How do I react to variations in weather conditions?

Each person has an individual threshold in how they react to weather conditions. A windy day will have some trekkers reaching for an additional layer while others may decide to brave the weather in a single layered piece of clothing. You know your body best and while it is good to listen to advice from other trekkers, it is best to make a decision that you are comfortable with.

What clothing should I take along on my trek?

Before I get started, I want to emphasise the importance of layering. Heat is naturally produced by the body and also when we exercise. This needs to be retained when the weather is cold and dispelled when the weather is warm. The right trek wear therefore needs to be dual in its function.  Layering rather than one bulky jacket can help the trekker adjust to varying climatic conditions without compromising on his health, safety and comfort. 

Inner wear

The inner most layer of clothing, essentially undergarments, need to be comfortable and well fitting. Most trekkers will not recommend the use of cotton, as it has a tendency to retain sweat. Choose brands that are made of durable polyester fabric that is soft, quick drying and made of anti microbial microfiber. It should keep you cool, comfortable and will not chaff. Do not be stingy when it comes to underwear, carry extras. And do not use disposable underwear, as it is detrimental to the environment.

Thermals

Thermals are innerwear or base layers worn next to your body and they help trap body heat and is mostly used when temperatures are low. Thermals are very useful, especially  at nights or when the temperature is freezing and cold. However it is important to remember when the trekker is on the move, a base layer of thermals along with other outer layers can make the trekker feel very warm as it increases body temperature. I personally do not use it during the day and will wear them only at night, to keep my body warm. This is especially important if you are staying in a tent at high altitudes where nights can be exceptionally cold.

T shirts

These can be worn as the next inner layer over underwear or thermals. Please do not wear cotton T shirts as they retain moisture and can make your body feel sticky and wet. A dry fit T shirt available at Decathalon or other stores, is made of microfibres polyester fabric will take sweat away from your body and keep you cool and dry even in hot and humid conditions. It also dries very quickly and can be used multiple times by trekkers as it sweat and moisture dries far quicker on this materials as compared to others. 

Pants: Do remember to invest in atleast a couple of trekking pants specially designed for comfortable walking. These pants need to be light weight and most importantly dry quickly if one gets caught in an unexpected shower which is highly likely in the Himalayas. Yoga pants, tights or gym pants is not advisable for a trek as they are flimsy, can tear easily if they get caught on a branch and can weight you down if they get wet, as they do not dry easily. Also do find pants that contain pockets with zippers to store small items and with waist tie ups and Velcro. It is important that the pants have a comfortable fit and are not tight around the waist, thigh, hips or legs.

And finally a

Jacket

Trekking jackets need to serve multiple purposes of keeping away the cold and offering protection from rain, snow and the wind. It is important to put a lot of thought and research the various brands available and what they offer before investing in a jacket. It may make sense to buy a jacket with an inner removable fleece layer so that it can be used when there is a variation in temperatures. It is best to buy a jacket that is a little loose and allows the trekker to add an extra layer of clothing when required. It should permit ease of movement and should be restrictive during the trek. It should also have a detachable hood and should weigh under 400 gms so that It doesn’t add too much weight to your trekking bag. A good brand can be heavy on the pocket, so do think carefully and explore all options before making a decision.

What should I not wear on a trek?

Jeans

Jeans are an absolute no no on a trek.For one, jeans are heavy and do not dry easily when they get wet. they can also be tight and uncomfortable for a trek and can restrict movement.

Cotton tops and pants

Cotton pants may seem comfortable and ideal for a trek but they are not. They are not protective enough and can tear easily. They tend to retain moisture and will cool the body more than required , if they get wet. They cannot protect the body from wind, rain and snow.

Bulky jackets

These are often very heavy and can trap heat and make the body hot. When removed, they are often difficult to carry and do not easily fit into day packs. 

Tips that will help you dress like a trekking pro

Do your research before you buy trek wear. Ask friends who are trekkers and research brands on the internet before you make that purchase

Please remember to layer. Two or three layers of clothing can be removed or added depending on weather conditions. 

If you are not sure about trekking on a regular basis and just want to give it a try, borrow trekking essentials such as jackets from other trekkers, as investment in good trek wear can be expensive

Invest smart and buy brands that are reliable and long lasting. It is important that trekking clothes and jackets last over several treks.

Look at functionality, not style. Choose clothing that is not too tight or fitting and is comfortable during a trek.

Do a dry run in your trekking clothes before you go for a trek. Go for a day hike to test your trek wear and make sure it is comfortable, fits well and enables free movement.

I do hope you find the  right trek wear for your trek. Do let me know if you have any questions regarding clothing. And do remember to read my post next week on the right trekking shoes that go with your trek wear. 

Will yoga improve my trekking experience? : Part 2 - Pranayama and meditation techniques that prepare you for a trek

 Last week we talked about how specific asanas in yoga can help enhance your trekking experience. This week we will focus on pranayama and meditation techniques that will help you with your breathing during a trek and keep you in the right frame of mind. Upassna Singh, a Life Coach, an avid trekking enthusiast and a Yoga Instructor from the Ashtang School of Yoga and yours truly have put together Pranayama and meditation routines that are specially designed for trekkers and will help transcend your trekking experience.

What is Pranayama?

Prana literally means life force and Ayam means control. This life force when regulated through the act of breathing is called Pranayama. Pranayama provides a number of benefits to the body and is an essential component of yoga along with Asanas. Daily stresses and strains can impact our body and the ability to breathe in the right manner. We then tend to breathe in a shallow manner and this can result in physical and mental ailment . We can notice that our breathing is linked to our emotional state of mind. When we are agitated or upset, we tend to breathe in a more shallow irregular manner and this can impact our mind and body. But if we consciously focus on our breathing and take in deep slow breaths, our body and mind tend to calm down and we are able to consciously deal with any problem in a calm and rational manner.

How does Prananyama help with trekking?

Pranayama is a very important for trekking as it not only helps prepare and strengthen your respiratory system, but also your cardiovascular and your nervous system.  Pranayama improves blood circulation, increases oxygenation and builds lung capacity.  Proper breathing techniques can enhance stamina and endurance and can help you preserve energy. It can also be most effective for high altitude treks where oxygen levels are low and you need to take slow, deep and steady breaths that will help you take in more air into your lungs. Pranayama also helps keep you in a calm and steady state of mind that is most important for a trek.

What are the various Pranayama techniques that can help change the way I trek? 

Om Chanting

Om is a Sanskrit word and an ancient mantra often used in the practices of Hinduism  and Buddhism. Om Chanting is a practice that energises our mind and body. It can be chanted aloud or silently.  It releases strength and helps enhance your focus and concentration. It is the starting point for any yoga practice and is generally chanted three times in a row and is also used at the end of a yoga session. It is done in a slow and steady fashion. It can also be used as a meditative technique in itself and can be chanted 108 times as a daily practice to experience stillness and infuse you with energy and power. A trekking journey preceded by Om chanting can prepare you to handle the challenges with a calm and collected mind.

Anulom Vilom

Anulom Vilom is one of the key Pranayamas used in yoga practice. In this, the first word Anu roughly translates as ‘with’ and word Loma  means hair implying “with the grain” or “natural”. The meaning of  Viloma is “against the grain.” Anuloma is the opposite of Viloma. It is an alternate nostril breathing technique and provides immense benefits for those with respiratory conditions such as asthma, bronchitis etc. It boosts your immune system and is very good for your heart and lungs. It can also serve as a mood enhancer and help with mental health conditions. Morning is the best time to practice Anulom Vilom and to begin with, it can be done for five rounds. Do ensure that the time used for inhalation and exhalation remains the same and is constant.

Kapalbhati

Kapalbhati literally translates into ‘the shining forehead,’ and this indicates that this Pranayama makes your forehead glow not only from the outsides but refines and sharpens your intellect and thought process on the inside. It is a rapid, forceful breathing technique that detoxifies the vital organs of the body and has a number of benefits including improving circulation, aiding digestion, energising the nervous system and calming the mind. Beginners could start by doing three rounds each of around ten breaths. It can be gradually increased to 30 to 40 counts per round over a period of time. 

Ujjayi Breath

Ujjayi breathing is another common Pranayama technique that allows you to relax the mind. Ujjayi is commonly translated as “victorious breath,” or  “oceanic breath,” and helps synchronize breath and body. It helps with increased oxygenation, regulates blood pressure and increases self awareness. Practising Ujjayi breath helps reduce wear and tear in the body and is regularly used by runners and other athletes to work on their respiratory system.  Ujjayi breath will require practice before you master it, but can provide immense benefits before and during trekking.

What is Meditation and how can it help you with trekking?

Meditation or Dhyana exists as a practice within the yoga tradition and in combination with asanas and pranayamas can provide immense benefits to the mind and body. Upassna describes meditation and its benefits beautifully when she says “Meditation  helps you keep that equanimity of mind in all situations. It brings about awareness , mindfulness, and clarity of thought . Being present to the breath , brings presence to the thought , which further brings presence to the beliefs and leads to the awareness of your actions. Meditation puts you firmly in the now and present and helps  you focus on key issues which need your attention , so that you are able to take the right action to create the experience you want to experience when you plan a trek.” 

There are many types of meditation in yoga, but a most common form of meditation that can be practised even by beginners  is Yoga Nidra.

Yoga Nidra and Trekking

Nidra means ‘sleep’ but  Yoganidra is to “sleep consciously”. It can generally be done as a culmination to your yoga session and helps to  recharge and creates a sense of complete relaxation and calmness within you.  Yoga Nidra causes a state of deep physical and mental relaxation, and can enable you to connect to the subconscious  and attain higher levels of consciousness. It is a guided form of meditation that can take about 30 to 45 minutes and can be done by anyone. You follow the voice of the instructor, as he or she takes you through a process which enables you to relax every part of your body and provides a profound level of relaxation and rest. A yoga Nidra session after a trek can also help you to reflect on and learn from the trekking experiences of the day, revitalise and energise the body and find inner balance and harmony in a beautiful setting surrounded by mountains. 

Trekking as a form of meditation

For many trekkers, the trek in itself and putting one step in front of the other, is a form of meditation. Away from your jobs and the pull and push of life, it provides you a space where you can contemplate and reflect on issues and challenges facing you, in a calm and rational manner. Trekking is not meant to be a race, and walking at an unhurried pace, focusing on the trail ahead and its challenges, and admiring the unfolding scenery ahead of you is meditative and can bring about changes in mind and body. 

Here are a few precautions to take before you start on Pranayama and Meditation

1. Consult a medical expert before you begin practising pranayama or meditation, as it may not be advisable for certain medical conditions.
2. Work with a yoga instructor and expert to ensure that you are practising Pranayama and meditation techniques in the right manner
3. Always practise Pranayama and meditation on an empty stomach, or atleast three or four hours after a meal.
4. Do not pursue Pranayama or meditation when you are in a hurry or do not have the required time 
5. Do not engage in Pranayama or meditation if you are not feeling well or have tiredness or are experiencing discomfort.
6. Practise pranayama by sitting in a pose that is comfortable for you. Poses like Padmasana (lotus pose) may not be comfortable for all. It could be done sitting in Vajrasana ( thunderbolt pose) or Sukasana (foundational seated pose).

I do hope you will practise the asanas from Part 1 and the pranayama and meditation from Part 2 to engage in a complete and holistic yoga practise. This along with other forms of exercise will prepare you adequately for a trek. If you enjoyed my blog post, do share and comment. My post next week will focus on the right kind of clothing for a trek.