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Keeping safe when out and about

The most important piece of equipment you need when out and about is yourself. This page gives you information on how to keep yourself free from aches and pains while enjoying the Craven Scenery.

Water bottle

Hydration
How much should I drink to stay hydrated?
Everyone is different, and is also depends on the temperature and level of exertion... but a general guideline is 4 to 6 ounces every 20 minutes or so. Better to sip a little frequently than a lot every few hours.

Keep your feet happy
Never underestimate the importance of foot comfort.
Swap out shoes at the start and end of your hike.Travel to you destination in light footware like sandals, when you are about to start your walk, change into your boots, then at the end of the hike change back into the comfy shoes. Put on a fresh pair of socks as well.
Rejuvenate your feet by removing boots at a lunch or snack break; let them cool down a bit. A few seconds of foot massage also works wonders.
Elevate your feet/legs up when you take a break. Prop on a rock or log, or cross one ankle over the other knee when laying on your back... anything to get the feet/lower leg up a bit.
On long hikes, try soaking your feet in a clean stream or lake for a few minutes to reduce heat and swelling.

Avoid aches and pains
Stretch your muscles: do some light stretching after a few minutes of hiking, at your breaks, and when you are done. Improves your hike AND your recovery the next day.
Consider using trekking poles to reduce the impact on your knees.
Consider taking an ibuprofen about halfway through a long hike if your knees tend to get cranky. Ibuprofen reduces inflammation.

Aches and Pains Blisters 
What is a Blister: Blisters particularly blisters on feet are a common problem caused by friction from shoes or clothing which rubs repeatedly on the skin.
We explain the causes, treatment and prevention of foot blisters.



Preventing Blisters
Ensure that shoes fit correctly.
Protect the potential 'hot spots' by applying a second skin and / or taping.
If you wear boots such as those required for mountain walking ensure all seams are flat inside the boot. Take care of the boots, do not leave them on radiators or near heaters. This may cause the leather to shrink and seams protrude.
Keep feet as dry as possible. Wet shoes, boots and socks will cause blisters far quicker than dry ones.
Wherever possible change socks regularly and use foot powder to help keep them dry.

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