Important trekking tips
Important Notes When Preparing for a Trip
Researching your destination, itinerary, terrain, climate, and schedule is key to effective preparation—these factors determine everything from fitness needs to gear choices.
If your fitness level doesn't match the trek's demands (many organized by companies like Umove Adventure in Vietnam involve steep, multi-day routes with 5-6 hours of daily hiking), start training early. Umove recommends activities like running 2-3 times a week (5km sessions) or similar endurance exercises 2 weeks in advance, but ideally begin 4-8 weeks out for better results. Include stair climbing, cycling, rope jumping, squats, and lunges to build leg strength and stamina.
Pack gear as recommended by your tour operator—Umove often suggests lightweight daypacks (10L, under 2kg) with essentials like water, phone, and snacks.
For multi-day treks with heavy loads, organize items into separate nylon or zip-lock bags by category (clothes, meds, electronics). This keeps things dry in rain and easy to find.
Break in new hiking boots gradually: Wear them around the house, on short walks, and progressively longer hikes with your trekking socks. Start 1-4 weeks before departure to mold them to your feet and prevent blisters—many experts recommend this over rushing the process.
Use thick, cushioned trekking socks (merino wool preferred for moisture-wicking) and high-ankle boots for better support and protection.
Trim toenails short and straight to avoid pressure and black toenails on descents.
Things to Know When Trekking
Always carry essentials: charged phone, multi-tool/knife, lighter, headlamp/flashlight, personal first-aid kit (including blister treatment), energy snacks, water (plus purification if needed), rain jacket, insect repellent, and whistle.
On descents, tighten laces snugly (especially around ankles) to lock your heel in place and reduce forward foot slide, which causes toe banging and blisters. Trekking poles are highly recommended—they reduce knee impact by up to 25% on downhills.
For knee issues, knee braces or sleeves provide stability and compression, especially on steep slopes—consult a professional for the right type.
Trekking pole technique: Adjust length—shorten for ascents (better leverage for pushing up), lengthen for descents (to absorb impact and keep posture upright). Using two poles distributes weight better than one.
Stay hydrated with frequent small sips rather than large gulps.
Pace yourself: If stamina is low, rest often (e.g., 1-minute breaks every 5-10 minutes uphill). Listen to your body and the group's pace.
Never stray from the group without informing the guide—safety in numbers.
If lost: Stop moving, stay put for rescue, conserve energy, and signal (whistle blasts in threes, smoky fire if safe).In humid, jungle areas (common in Southeast Asia treks), leeches are prevalent in wet seasons. Prevent by wearing long pants tucked into socks, using gaiters for ankle seal, and applying DEET-based repellent (spray on shoes, socks, and lower legs; reapply after streams). Check regularly and flick off before attachment.