Hiking

Experience a sense of tranquility and adventure with Adventure XP, as you explore UAE’s rocky terrains, gleaming water bodies, and authentic cultural towns by foot. Hiking is one of the best ways to exercise – if you do it right!

-It promotes physical fitness and stimulates the mind.

-It is a social activity which can be undertaken with friends.

-It is educational, as you get to learn a lot about nature when you’re outdoors.

-It can also be a very meditative experience.



Recommended Kit-List





Should have straps around the waist and chest, as well as side zippers for keys/mobiles. (Recommended brands)



• Hiking Shoes -Trail Runners
Are excellent for day treks lasting 1 to 4 hours. Light in weight and low on the ankle. (Recommended brands)

• Hiking Boots
Come halfway up the ankle providing support and protection from rolling your foot on tricky terrain. (Recommended brands)

• Hiking Socks
Wool or synthetic socks play a critical role in keeping your feet comfortable and blister-free throughout your trek. (Recommended brands)



• Polyester, nylon or merino wool clothes
These materials move sweat off skin and dry fast.(Recommended brands)

• Comfortable yet sturdy pants
Trails have twists and turns, so you need to move freely.(Recommended brands)



• Trekking Poles
Enhance stability and provide support on all types of terrain. Recommended for Dune Hiking and Big Mountains, not for most Level 1/2 hikes. (Recommended brands)

• A brimmed hat
Will keep your head dry and protected from the sun. The hat can also help in keeping sun out of your eyes. (Recommended brands)

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• Sunglasses
Quality sunglasses are vital to protect your eyes from potentially damaging radiation. Choose sunglasses that block 100 percent of ultraviolet light (UVA and UVB) and carry at least one pair of spare sunglasses in case someone loses or forgets to bring them. (Recommended brands)

• Sunscreen
Apply sunscreen generously and thoroughly to all exposed skin and protect it from ultraviolet rays that can cause sunburn, premature skin aging and skin cancer. Select sunscreen that blocks both UVA and UVB rays and offers a sun protection factor (SPF) of at least 15, or SPF 30 for extended outdoor activity. (Recommended brands)



What NOT TO DO before Hiking

•   Do not wear denim jeans or cotton tees
  Cotton holds onto water and can keep you feeling sweaty in hot temperatures. (Recommended brands)

•   Do not wear flip-flops
  Flip-flops do not offer the optimum amount of protection required for your feet during a hike. (Recommended brands)

•   Do not consume sugary sodas, caffeinated drinks, or alcoholic beverages
  These drinks can be dehydrating, mind-altering, and diuretics.(Recommended brands)

Food to carry

Light but high energy food such as:

• Nuts are the best option as they have fats, proteins, and carbohydrates that can provide sustainable energy.

• Fruits as they are packed with liquid and can help in staying hydrated.

• Energy bars and trail mix are nutritious snacks that can provide sustainable energy.

• Salty snacks as they replace the salt lost via perspiration and prevent hyponatremia, which is a lack of sodium in the bloodstream caused by drinking excess water.

How to stay hydrated

The adult human body is about 60 percent water, and even light exercise can deplete that percentage, leaving you feeling crummy and interfering with your athletic performance. So, whether you’re hiking, biking, skiing, running, climbing or simply strolling across town, it’s important to hydrate properly.

How much to drink

This depends on various factors like – the activity you’re undertaking, intensity level, duration, weather, and your sweat rate. A standard recommendation is about a half liter of water per hour of moderate activity in moderate temperatures. However, strenuous hiking in high heat may require 1 liter of water or more per hour.


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Tips for staying hydrated

• Keep water handy
For activities like hiking and mountain biking, stash a bottle somewhere accessible, like a mesh pocket on the side of your backpack.

• Drink often
Rather than chugging water intermittently, take several smaller sips to continually remain hydrated.

• Replace electrolytes
you lose electrolytes when you sweat and losing too many can hamper your performance. Hence, focus mainly on replacing sodium, potassium, calcium, and magnesium by consuming an electrolyte replacement sport drink. (link for recommended brands)

• Pre-hydrate
Drink at least 17–20 fl. oz. of water about two hours before heading out for hiking.

Signs of improper hydration

Early signs:
• Thirst
• Dry mouth
• Depleted energy

More serious symptoms:
• Cramps
• Headaches
• Nausea
• Stumbling, mumbling, grumbling and fumbling
• Dark urine with less volume
• Low energy performance

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Thank you so much for today. It had been by far my favorite adventure this year - Ella Collins Fitness