Mountaineering (Hiking/Orienteering)

• Hiking is going on an extended walk for the purpose of pleasure and exercise. Pleasures includes having close encounter with nature, enjoying the beauty of the environment, smelling the natural aroma of flowers and trees, and being one with Mother Nature.
• Essential Tips for Hiking

  • Pick a partner
  • Pick a destination
  • Know your time and distance
  • Be physically ready
  • Choose your gear and your backpack
  • Pack and wear appropriate clothing
  • Plan your meals
  • Keep communication lines open
  • Wilderness Ethics (Pack out what you pack in. Practice the Leave No Trace principle)
• Orienteering


  It is an outdoor navigational recreational activity using specially drawn and detailed map. It requires navigational skills to navigate from point to point normally at a speed.
• Dehydration


  Occurs when body water levels are below normal.
• When planning an outdoor activity, drink about two glasses of water 1-2 hours before the activity to make sure you are well hydrated before you get started.
• Overexertion/Overtraining


  When you push yourself too hard either physically or mentally.
• Hyperthermia occurs when the body's core temperature begins to rise, and occurs in three stages - heat cramps, heat exhaustion, and heat stroke - with the latter being the most serious.
• Heat cramps


  early sign of heat illness and dehydration
• Heat exhaustion


  Serious heat illness and is caused by an excessive loss of body fluids due to prolonged sweating
• Heat stroke


  A medical catastrophe requiring immediate medical attention and is characterized by three major symptoms - rectal temperature greater than 40C, marked mental confusion and/or unconsciousness, and shock. The individual will likely not be sweating, and their skin will be hot, dry and red.
• Drink 2 cups of fluids 2 hours before you begin exercising and drink 4-8 ounces of fluid every 10-15 minutes during exercise (more frequently during high intensity activities).
• Hypothermia is a decrease in body core temperature to the point where normal body functions are impaired.