- Emergency food is necessary so carry high-energy rations such as chocolate bars, mint cake or dried fruit; you don’t intend to eat them except in an emergency.
- A water bottle (1.5 to 2 litres) is usually enough for a day. A thermos flask is also good for your hot drinks.
- A watch is useful to see how long you have been walking for and how long is left until dark.
- A personal first aid kit is entirely up to depending on any personal medication such as asthma inhalers which essential, but your own supply of plasters, diarrhoea tablets and painkillers is handy.
It is vital for important pieces of equipment to be shared between the group and therefore carried among the individuals within the group whilst walking.
- An adequate amount of maps and compasses are needed to fulfil the requirements of the group due to 12 hours of route in the correct directions is required.
- A sufficient amount of food and water including reserves e.g. hot ribena and orange squash to prevent dehydration, warm your body up and keep your energy levels up.
- Mobile phone should be taken yet turned off at all times and only used in emergencies.
- Spare clothing should be carried in a plastic bag in your rucksack in case your clothes get wet or you get stranded.
- A sleeping bag should be taken to keep warm if staying overnight or in case of a casualty in extreme weather conditions, the sleeping bag will insulate your body from the ground and can be used in a situation if an individual’s body temperature drops.
- A pocket knife so that you can cut things like bandages.
- Carrying a torch will enable you to continue walking in dark or bad weather conditions.
- A whistle can be used to attract attention and if you get lost then blowing your whistle six quick, loud blasts at 1-minute intervals is the international distress signal.
- Taking a safety rope is important so that it can be used if you get into danger.
- A watch is useful so that you are aware of how long you have been walking and pacing and how long is left until dark.
- Plastic bags should be taken to collect rubbish and waste.
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Survival bag is a large orange plastic bag, which is heavy-duty and used for body insulation in an emergency.
- Carrying a K.I.S.U shelter is advised, it is rather like a tent without poles, made of lightweight, waterproof nylon with a draw cord round the base and is big enough to sit inside. Taking one that is the adequate size for your group is important and with more people there is more body heat to share.
- Flares are useful to alert people when in danger.
- An appropriate first kit should be carried containing:
- 10 plasters in various sizes
- 2 large sterile dressings for management of severe bleeding
- 1 medium sterile dressing for care of larger wounds
- 4 triangular bandages to support suspected broken bones, dislocations or sprains
- 1 eye pad in case of a cut to the eye
- 4 safety pins to secure dressings
- disposable gloves to implement good hygiene
- Sticky tape and scissors to cut bandage and secure.
- Trangia is a compact piece of cooking equipment that can cook a variety of vital foods and mentholated spirit provides you with the fuel to use the trangia.
- A copy of the route is essential and there should be an adequate amount of route cards between the group so they can orienteer when needed. Also a copy should be left at base to advise when you will be back, where you are and what time to call out mountain rescue.
There are some safety principles that need to be taken into account to ensure that everything runs according to plan.
- Starting the day as early as possible is important because then there is more hours of daylight so you are able to walk for longer and if you get lost then you have more time to get back on trail before nightfall.
- Wearing the correct equipment such as:
- Walking boots because you could end up injuring your ankles.
- The correct leg and body wear and the more layers you wear the easier it will be to remove items the hotter you get.
- Correct head and hand wear because you lose heat the most from your head and then hands.
- It is essential to have a well thought out contingency plan in case you get lost or something. There needs to be planned meeting points with the other members of your group who you are walking with. Also a bivvy bag should be taken in case of an emergency.
- Ensure that your route card is properly planned and that you walk up the hill early in the day because this is when you have the most energy. If you don’t have any energy in the afternoon then you won’t be able to walk up a hill, you will appreciate the downhill walk.
- Always stay together unless an accident occurs which then means that one person or more (depending on the size of your group) should stay with the casualty whilst some go and fetch help. This is important that the casualty isn’t left on their own because someone must be assessing their condition at all times.
- Constantly acknowledge others walking pass in case something happens and therefore people know where you were last seen. By acknowledging someone then you will make eye contact with people and therefore if you get lost then they may be the last people to see you. Therefore they may remember what you look like and where they last saw you so will aid the rescue team in trying to find you.
- Always give someone else your route card and contingency plans so that they have a good chance of finding you in case of an emergency.
- When you are cooking you must clear away all packaging and all traces of campfire especially in wooded areas. Also make sure that you cook the food properly to prevent food poisoning otherwise you will be ill on the mountain.
- You need to make sure that you take easy food with you to prepare and also the food should contain lots of energy. Carbohydrates are ideal because they provide you with energy in large quantities and release energy slowly.
When mountain walking the code of ethics must be taken into account. There are a number of points in the coutryside code that are vital for the well being of yourself and everyone else who uses the countryside.
THE COUNTRY CODE:
- Respect the countryside, all its users and it’s individuals.
- Take care on country roads and all other rights of way.
- Use gates and stiles to cross walks, hedges and fences.
- Close all gates after use to prevent wildlife etc escaping.
- Keep to public rights of way across farmland and do not tamper with farm machinery, buildings, animals or crops.
- Keep animals (dogs and horses) under control.
- Protect wildlife, plants and trees.
- When walking on roads make sure you are facing oncoming traffic.
- Safeguard water supplies.
- Take you litter home with you.
- Guard against risk of fire.
Food provides the body with the nutrients it needs at rest and during exercise. There are certain groups of nutrients that are specifically more important in mountain walking:
Carbohydrates
During mountain walking (exercise) the major source of fuel to the skeletal muscles is carbohydrates and this enables the muscles to contract and for you to perform the exercise efficiently. Different activities require different amounts of energy and therefore will use up different amounts of glycogen. Mountain walking although it is strenuous and is long duration it is a low intensity activity and so your muscles for energy will use up glycogen along with fat. Examples of carbohydrates are bread, cereal, cheese, pasta, potatoes and rice.
Fats
These concentrated sources of energy that can be released quickly. Fatty foods take longer to digest and create a feeling of fullness, consequently at the end of a day mountain walking a hot meal containing some fat will be satisfying and will prevent feelings of hunger for a while. Examples of fats are chocolate, cheese and chips.
Protein
These foods are important in the body because they are used in growth and repair within the body and they are also needed for the manufacturing of important body proteins e.g. haemoglobin transports oxygen to cells in the blood and immune proteins needed to fight infection. Examples of proteins are meat, fish, lentils, cheese and milk.
Vitamins and minerals
These are required in minute quantities to perform specific functions.
Vitamin deficiencies can be limiting factors because during any exercise the amount of water soluble vitamins is important in the involvement of releasing energy. However a vitamin deficiency is unlikely in mountain walking unless an expedition is over two weeks.
Examples: Fat soluble – Vitamins A, D, E and F.
Water soluble - Vitamins Thiamin, Riboflain, Niacin, B6 and C.
Water
It is essential in the body to digest and metabolise your food. You also need water to replace the sweat that you give off to lower your body temperature. For intense exercise 4 litres per day is suggested.
Tips:
- Drink as frequently as possible.
- Don’t wait until you’re thirsty otherwise you are at risk of dehydration.
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Dehydration will lead to a drop in muscular strength, loss of co-ordination, cramp, heat exhaustion and heat stroke.
With food it is often better to eat little bits regularly rather than have one big lunch stop therefore splitting lunch up is more beneficial. However because walking will burn off more energy than in a normal day the food types should vary. Emergency food is necessary so carry high-energy rations such as chocolate bars, mint cake or dried fruit, you don’t intend to eat them except in an emergency.
BREAKFAST – A large cooked breakfast full of carbohydrates. The cooked breakfast should include; bacon, eggs, sausages, toast, cereal etc.
CONVENTIONAL LUNCH – Ham and cheese sandwich or super noodles plus biscuits, dried fruit, chocolate etc.
DINNER - Pasta or rice with a tomato or pesto sauce.
DRINKS – Throughout the day you should drink hot ribena, orange juice and water. Do’t drink tea or coffee because they are diuretics.
