Smart Steps for Hikers

How to avoid being caught unprepared on Hawaii's trails

Natural selection
Somewhere within the broad network of state-administered trails and the dozens of less-traveled trails that traverse privately held land, there is an appropriate trail for hikers of every level of interest and ability. The trick is finding it.

The Na Ala Hele Web site (www.hawaiitrails.org) has a listing of public trails on every island along with rough maps and brief trail descriptions. The organization also has maps available at its branch offices, and it encourages would-be hikers to check in for updates.

For more complete information, you can also pick up one of the dozen or more trail guides written by local authors and hiking groups. Just be sure to get the most updated printing (trail access can change from year to year) and take the experience ratings (novice, intermediate, expert) with a grain of salt.

When selecting a trail, carefully and realistically consider your hiking experience, your current level of fitness, the people with whom you intend to hike, and the pace at which you feel most comfortable. Measure these against the difficulty of the hike (steepness grades, length, trail conditions) and the projected time it would take you to finish.


Pack wisely
Though most day hikes in Hawaii can be completed in a few hours, it's important that you bring along the right food, water and supplies in case of emergency.

Hawaii's natural heat and humidity can be magnified in certain trail environments, such as exposed ridges or enclosed canopies. As such, it's very important that you bring an adequate amount of water to help your body regulate the heat. Count on taking at least two liters of water for a two- to four-hour hike, and more for longer, more difficult hikes.

Your list of essentials should include a fully charged cell phone; a flashlight or headlamp in case you get caught after dark; duct tape and rope for quick-and-dirty repairs; a small first aid kit; a whistle or other noisemaker in case you get lost or injured and cannot yell; enough food for at least a full day; and a detailed map of the trail.

When packing, put the heaviest items at the bottom of your day-pack so they'll be closest to your center of gravity. This will help you keep your balance as you hike through difficult areas.


Dress to survive
Hawaii's dynamic weather conditions sometimes require a few quick changes en route.

Light, breathable, quick-drying clothes are a must, but try to avoid outfits that are too loose or baggy, as they may snag easily or drag when they're wet.

Wearing bright colors — red, yellow, etc. — will make you visible to hunters and, in a worst-case scenario, rescuers.

You should also carry light rain gear and at least one extra pair of socks and shoelaces.

Sturdy hiking boots or trail shoes, and moisture-wicking socks are good for most trail conditions. If you have streams to cross, consider bringing a pair of felt-soled Japanese tabis.


Sure footing
The key to a good safe hike is balance. That means finding that optimal convergence of mind and body that allows you to make your way past roots and brush and puddles and potholes without over-thinking every step. A slow, leisurely pace will usually help you find your trail legs. If you must think about your footing, just remember that it's generally safer to step over something than on it, and it's safer still to step around something than over it. Also, try not to let your legs and arms cross over the center plane of your body. Doing so will automatically throw you off balance.

When walking in bowled ruts, walk slowly down the center. This might be unpleasant since these ruts are usually wet and muddy, but stepping toward either side of the rut will cause the outside of your foot to slide. Try not to straddle the rut, either, as the sides my slip or crumble, causing you to do the splits.


Going uphill
Poor technique causes many hikers, even experienced ones, to waste a lot of energy going up and down hills.

In both cases, proper posture will minimize undue stress on your lower back, hips and legs. Try to imagine the angle of the slope, then align your body perpendicular to the flat plane of the base of the hill. On steep grades, you may want to lean a little forward going uphill, or a little back going downhill to avoid tumbling.

When going uphill, keep your feet about shoulder-width apart, shorten the length of your stride, and place the weight of your step on the inside of your feet (pronating).

Some people grab for roots, branches or long grass to help pull themselves up. While this isn't recommended because it can damage the vegetation and cause erosion, if you really must grab something, make sure it's firmly rooted and anchor yourself with your opposite foot as you pull.


Going downhill
Going downhill can put a tremendous amount of stress on your body's natural shock absorbers — the knees and feet.

Before you head down a long, steep slope, cinch your laces firmly to prevent your feet from slipping inside your boot or shoe. This will keep your toes from banging against the front of your shoe and can minimize friction against hot spots on the bottom of your feet.

As you go down, keep your knees bent and let your feet react to the contours of the slope. You may need to meander a bit to avoid jutting rocks or roots, but try not to lunge or jump or you'll find yourself carrying more momentum than you can control.

Some hikers will reach for trees or stalks to slow their descent. Again, this is bad for the tree or plant. But if you're going to do it, make sure the tree is sturdy and be careful not to pull your chest or arm muscles. The farther you extend your arm forward or sideways, the more force your body will absorb as you draw closer to the tree. (Hiking sticks are a much more reliable alternative.)

When descending, you should also consider the angle of your feet. While some hikers feel more comfortable stepping with their feet pointing slightly outward, placing the brunt of the force on the outside of the feet, this position can cause your legs to split if you slip. Some advocate walking slightly pigeon-toed, but depending on the person, this can put extra stress on the outside of the knees.

Hiking boots or trail shoes with good traction can make going up and downhill much easier. However, even the best shoes are only effective if you know how to use them. Most good hiking tread is designed to act on front-and-back movement. Therefore, to get the maximum traction from your tread on a gradual downhill, you should try to keep your feet pointed forward. On steeper inclines, you might want to walk slightly sideways with your stronger leg back slowing your descent and your weaker leg extended forward securing your advance footing.

On sheer, short cliffs or hills, it is sometimes easier and safer to face the slope and lower yourself very slowly on hand- and foot-holds.


Consciousness of stream
Some of Hawaii's nicest hikes are those that intersect with free running streams. But even a shallow stream can be dangerous with slick, mossy rocks obscured by the reflected glare of the surface ripples.

Many hikers would rather rock-hop than dip their expensive boots into the drink. But hopping from rock to rock is risky; all it takes is one unstable rock to send you sprawling. In general, it's better to wade into the stream, stepping carefully to find the most secure footing on smaller rocks.

Another rule of thumb: Still water, provided it isn't deeper than your waist, is safer to cross than shallower, faster-running water.


Energy conservation
Fatigue is a major factor in poor physical performance and bad decision-making late in hikes. Or, to look at it another way, the better you manage your energy resources, the more likely that you will complete your hike safely.

Good hydration and a light, high-carbohydrate meal will get your day off to a good start. But intelligent pacing and efficient hiking technique are also important for you to keep going.

When plotting your hike, build in a little buffer time to allow for unexpected delays and slower movement as your body tires.

Some hikers overtax themselves by trying to get the tough stuff over with quickly. Smarter hikers will try to stay on an even keel. Here, the old talk test can be helpful. If you have enough breath to carry on a conversation (without gasping), you're keeping a reasonable pace.

There is also a tendency for hikers to speed up as they get close to the end of the hike. If you're already fatigued, pushing your body forward can lead to a serious accident. Sore, tired feet might not read the trail properly. Knees may buckle on a short hop. One of nature's cruelest laws is that a body that falls once is likely to fall again. It makes sense. Falling jars you from your hiking rhythm. If you do fall, stop and check yourself for injuries. If you're OK, pause for a minute and drink water. You might even take off your shoes and put them on again as a way to "reset" yourself. When you're ready, start slowly and let your body find its rhythm again.

The best way to avoid or minimize fatigue is to take short rest breaks early and often. Just don't sit around too long (more than five or 10 minutes) or your muscles may tighten, increasing your risk of injury.

To conserve energy on long, steep climbs, try the "rest step." Step forward with one leg, then transfer all of your weight to your back leg, locking your knee to put the burden on your bones, not your muscles. Straighten your back and pause for a few breaths. Then do the same on the opposite side with your next step.


Turn around
The same trail can look very different when you're going in the opposite direction. If you're hiking on an unfamiliar out-and-back trail, particularly one with numerous forks or junctions, make it a point to look around every few minutes and try and memorize landmarks. Simply turning around and looking back at where you came from will give you a preview of what to look for on your way back.


No, really, turn around
Part of being an intelligent hiker is knowing when to call it a day. Changing weather conditions or delays in getting to your turnaround point may be good reasons to turn back earlier than expected.

You might start your hike with sunny skies, but a sudden storm can turn firm ground into unmanageable muck. Streams that were easy to cross going in can rise dangerously, cutting you off from the path home.

Likewise, if the sun starts to go down faster than you expected, you'll want to head back as quickly as possible. Even with a flashlight or headlamp, hiking in the dark is a dangerous proposition.

By Michael Tsai
Advertiser Staff Writer