TRIKKING.pptx...........................

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1. Mountaineering Activities (Hiking and Trekking)

2. Outdoor recreation provides opportunities for people to be active, relax, develop friendships, spend time as a family, be challenged and develop new skills and abilities   –    both physical and mental. Active outdoor recreation provides an alternative option for people who do not want to participate in participate in organized traditional sport.

3. Some of the recreational activities that you can do are mountaineering, hiking and trekking .

4. Difference of Mountaineering from Hiking and Trekking Many people tend to use mountaineering, hiking and trekking synonymously because they are similar in nature. However, there are also significant distinctions between them .

5. The easiest way to the difference of these three activities is to by the difficulty of these activities.

6. Hiking Hiking is a challenging recreational activity but easier than trekking and mountaineering. It can be from easy to moderate difficulty depending on where you ’  re hiking. It usually ends in the same way but some can have different starting and end points.

7. Physically hiking is tough ranging between 2 to 8 hours so you need to be in good health condition before this kind of recreational activity. Aside from the length of time, the difficulty of this activity can be determined by the elevation gained . The general rule of thumb is that you can hike 400 m (~1312 ft) of elevation gain per hour depending on the steepness of the slope and the difficulty of the terrain.

8. Trekking Regarding difficulty, trekking is between hiking and mountaineering . Although it’s more simil ar to hiking, treks are longer than hikes . These trips usually take two or more days.

9. Trekking is more challenging than hiking because you will more challenging than hiking because you will be walking for multiple days in a row.

10. Treks usually start in one place and end in a different different one. The distance can vary anywhere from ~40 km to hundred kilometers away. Some of the most popular treks can take a couple of weeks to complete.

11. Mountaineering Mountaineering as an outdoor recreation is an activity of walking, hiking, backpacking and climbing mountains.

12. Mountaineering is the most challenging and a more technical variation of trekking to higher peak often over 5000 meters above sea level.

13. These require a lot of previous and technical with more equipment that you need to know the proper use.

14. Although a first aid kit can be shared among 2-3 people, each should have a basic emergency kit to ensure safety. This kit includes pain killer, it includes band-aids, gauze bandage, antiseptic wipes, antibiotic, anti-itch cream, ace bandage and moleskin.

15. Mountaineering Equipment and Essentials Checklist

16. Other essential things to bring: •• Journal with pen/pencil-  Scrawl down a few thoughts each evening so that you can go back and relive adventure later .

17. •• Water Bottles (2) - Nalgene wide mouth one quart.

18. •• Sun glasses (two pairs ) - High quality polarized lenses with UVA and UVB protection. Wrap around sunglasses work well also. A nose guard is recommended. Bring at least two pairs of sunglasses in case of loss or breakage.

19. •• Sun Screen and Lip Balm - Both with SPF

20. •• Bandanas (2) - Colorful silk or cotton kind.

21. •• Socks - Outer socks should be high- quality wool or a synthetic blend. Bringing at least two pairs that you will be active in, and a third pair to wear while sleeping is an advice to consider. Remember wearing anything too tight reduces blood flow and therefore your ability to stay your ability to stay warm .

22. •• T-shirt- Polypro or some other synthetic

23. •• Lightweight underwear (2 sets) - This includes long underwear tops and bottoms. All underwear must be polypropylene or wool. Two sets of long underwear, one set to be active in and one for sleeping .

24. •• Watch- For synchronizing all activities and items on the itinerary.

25. Risks, Safety and Emergency Procedures Mountaineering can be both rewarding and thrilling activity but can also face health and physical challenges especially when climbing high altitudes.

26. Since mountaineering requires long hours of walking and climbing, it may produce threats to personal safety, this may lead to incidents such as dehydration, hyperthermia, hypothermia and overexertion .

27. Dehydration   is a state that happens when the loss of body fluids mostly water exceeds the amount that is taken in. Long hours of walking ong hours of walking may lead to excessive sweating that will also result to rapid evaporation of water from our body water from our body especially when walking under the heat of the sun. Our body becomes dehydrated when we lose too much lose too much water .

28. Dehydration signs and symptoms may include increased thirst, dry mout and swollen tongue, weakness, dizziness, palpitation or the feeling that the heart is jumping or pounding, confusion, slowness, fainting, incapability in sweat and decreased urine excretion.

29. The amount of water needed by the body varies with temperature an d weather conditions,clothes worn and the length of walking or climbing time.    

30. About 75% of the human body consists of water. Water is lost from the body through sweating and urination and therefore it must be replaced regularly to avoid dehydration. Drinking plenty of water is a necessity out on the trail. Dehydration can lead to poor decision-making, heat exhaustion, cramps and heat strok e.

31. To avoid dehydration the following practices must be done: ▪▪ Avoid overexertion under extreme heat of the sun.

32. ▪▪ Rest in a shaded area as often if available. Drink water. Wet bandana with water and cover it into your head . Increase intake of fluids of during very hot weather and periods of physical exertion by drinking at least 250ml (one cup) of water every hour. . Ensuring to have enough water with you can often be safer to trip and will prevent you from prevent you from dangerous situation.

33. ▪▪ It is best to do mountaineering in the cool morning and late afternoon. morning and late afternoon. Rest in the shaded area during the day. ▪▪ Wear wide brim hat to protect ears, face, scalp and back of neck. ▪▪ Wear clothing with cool natural fiber or cotto n type.

34. Hyperthermia   is a condition of the body being over heated. A body temperature can rise up to 46 degrees when experiencing hyperthermia. Symptoms may include: headache, dizziness, exhaustion, muscle cramps, dark urine, nausea or abdominal cramps, excessive sweating, clammy skin and fainting.

35. The condition if not treated right away can lead into heat stroke with symptoms of confusion, coordination, no sweat despite being very hot, vomiting, seizures and unconsciousness. I t can be life threatening and fatal.

36. Some of the sensible practices to avoid hyperthermia are: ▪▪ Avoid overexertion on hot days. ▪▪ Rest often in a shaded area if available and drink water as often as you can. ▪▪ Wet bandana with water and cover it into your head

37. Look for potable sources of water on all trail but bear in mind that it’s only seasonal so you have to bring your own bottle of water. ▪▪ Eating regularly throughout mountaineering . ▪▪ Consider mountaineering early in the morning on less arduous and less strenuous trails. ▪▪ Consider a safest weather if you choose to hike or climb .

38. Hypothermia is the condition when a body loses more heat than i t produces causing your temperature to drop below 95 oo F (35 oo C). This can be life threatening condition. Exposure to extreme cold weather are the most common causes which often afflicts hikers, climbers or mountaineers without adequate protection.

39. Early warning signs include: shivering, dizziness , feeling hungry, rapid heart rate, feeling tired, nausea, confusion, rapid breathing, trouble forming breathing, trouble forming words and lack of coordination.

40.   To avoid hypothermia, some of the sensib l e practices must be don e : ▪▪ Keep your body warm by wearing in layers to adjust temperature as needed. Wear a warm cap, carry hand warmers and energy bars in your pack to a void heat loss. ▪▪ Consider weather in mountaineering. Bring with you your sleeping bag that can provide warmth in case temperature shoot up at night.

41. ▪▪ You’   ll get wet from crossing rivers and streams in cool weather. Be sure to have warm sweater and windbreaker to protect your body from c old temperature and prevent your body from losing heat as well. Keep   your gear dry. ▪▪ Drink plenty of fluids, eat many small meals throughout the day in order to maintain a steady intake of food as this will ensure constant production of body heat and avoid alcohol and caffeine.

42. ▪▪ Do not start out for a hike in the face of obviously deteriorating weather . ▪▪ If caught in bad weather seek shelter early while you still have energy, and in particular, get out of the wind before chill and in particular, get out of the wind before chill and exhaustion take and their toll   –    however, try to stay near the designated path.