Common Trekking Ailments
Kandoo Adventures journey to iconic destinations and take
people on some of the best treks in the world. Most of our trips are multi-day
hikes across wild landscapes amongst soaring mountains, catering to beginners,
experienced mountaineers and everything in between. No matter what level of
hiking you’re used to, the risks of trekking should not be overlooked.
Travelling on foot deep into remote places is a thrill many of us enjoy but it pays
to be aware of the potential hiking injuries that can occur and stick to safe
hiking best practices.
Common complaints trekkers experience ranges from mild
sunburn and chapped lips to sprains, altitude sickness and dehydration. The
good news is that on a trekking holiday, except for extreme altitude sickness,
you’re highly unlikely to encounter life-threatening illness. Even this is
treatable when spotted early and in the hands of experienced trekking guides who
follow stringent safety measures. Most of these issues are completely
preventable with a little forethought.
We tell all our guests that preparation is key to the
success of your trek. That means training hard, taking the right clothing and
kit and reading your pre-trip information carefully. Discomfort and trekking
injuries are largely avoidable and below we have listed some of the most common
hiking dangers you will face. Equipping yourself with a comprehensive first aid
kit and preparing adequately for your adventure will ensure maximum enjoyment
and comfort during your journey.
Chapped lips
A minor problem whilst trekking but one that can cause no end of discomfort is chapped lips. High altitude, cold temperatures, dust, dirt and sunburn will suck all the moisture from your lips. This is easily preventable and treatable with a high SPF lip balm. Opt for a twisty sunscreen stick that you don’t have to remove your gloves to use and apply liberally as often as needed. Avoid licking dry lips to stop them from chapping further and apply an antiseptic ointment at the first sign of infection.
Sunburn
You don’t have to lie on a beach in your swimwear to suffer from sunburn. Catching rays, especially at higher altitudes, can take you completely unawares so applying a high factor SFP when trekking is key. Sun safety when hiking is often overlooked, especially when decked out in kit that covers your head, eyes, hands and neck. Typically, noses are the most at risk followed by the cheeks, chin and lower brow. Apply a high factor, water-resistant sunscreen first thing in the morning and reapply at lunchtime for prolonged protection from the sun whilst you’re busy concentrating on putting one foot in front of another.
Dehydration
Trekking long distances over long periods, especially when ascending, is hard work and we lose moisture as we sweat. The recommended daily intake of water is 2 litres but when hiking this should be at least 3 if not more. Replacing lost fluids is vital for staying hydrated whilst walking and working hard.
The symptoms of dehydration include lethargy, dizziness, muscle cramps, confusion and potentially heat stroke in warmer climates. Taking in fluids is essential for maintaining optimum bodily function - when we don’t take enough, the going gets tough. Drinking plenty of water will keep these symptoms at bay. Ideally, you should have a water bladder in your daypack so you can constantly sip without needing to get to a water bottle. You’re more likely to drink more this way.
It’s important to note that you may not want to drink a lot if you’re feeling nauseous but staying hydrated will alleviate symptoms of altitude sickness. Don’t assume that because you’re not stopping to pee every 5 minutes, you’re nice and hydrated either – your body will be using the extra fluid to keep your muscles lubricated and your body temperature at a safe level.
Blisters
Blisters are the most common trekking complaint by far! They don’t half give out a lot of pain for such a small surface area. Blisters form when skin or parts of your footwear or socks rub against skin repeatedly, especially if damp, forming bubbles of skin that fill with fluid. Ideally, they need popping, draining, cleaning and covering to treat them which can be tricky when you’re on your feet all day. There are a handful of ways to avoid getting them in the first place, as we’ve found from years of experience.
- Make sure you break in new walking boots to soften them up and mould them to your feet.
- Choose moisture-wicking socks and consider a sock liner underneath for a snug fit that doesn’t get too wet when walking for long periods.
- Take your shoes and socks off at every opportunity! Let your skin breathe and dry and pop on some dry socks afterwards. Don’t put damp socks back on as this could lead to friction.
When blisters do occur, take immediate action. Use a super sticky tape or try a specialist blister plaster such as Compeed which won’t rub off after applying. If the blister is a large one, you’re going to need to pop it with a sterile needle, drain the fluid and let it dry before applying antiseptic and your preferred plaster, or band-aid, as our American friends call them.
Altitude sickness
The official name for altitude sickness is altitude mountain sickness, or AMS, and it occurs in people who spend more than a few days at altitudes over 2,400m or 8,000ft. More severe forms of altitude sickness include high altitude pulmonary edema (HAPE) or high altitude cerebral edema (HACE) which need immediate attention and can be fatal if left untreated.
AMS symptoms typically appear when your body is acclimatising to reduced air pressure and lower oxygen levels. It can affect anyone and manifests differently in everyone, affecting some and not others. Symptoms include nausea, headaches, dizziness and insomnia at the milder end of the spectrum but if left unchecked can cause chest pains, confusion, hallucinations and fluid build-up in the lungs.
The good news is that if symptoms are managed carefully mild AMS need not affect your trip. To effectively manage the transition to progressively higher altitudes, Kandoo build acclimatisation days into all their high altitude itineraries and practice the ‘trek high, sleep low’ philosophy. Mountain guides are well-trained in how to recognise symptoms. They perform daily health checks, have safety protocols in place for evacuation and are there to safeguard trekkers.
Maintaining a good level of fitness will stand you in good stead in your battle against AMS as well as keeping hydrated, eating enough calories and getting plenty of sleep whilst trekking.
Stomach problems
Whilst stomach problems such as nausea, vomiting and
diarrhoea may be symptoms of AMS, they can also be reactions to changes in
diet, poor personal hygiene or food poisoning. Stopping frequently to empty
yourself is not very enjoyable and can be hard to prevent if you’re not used to
certain foods or have a sensitive stomach. Keep a stash of rehydration salts
and Imodium in your first aid kit. These should help you stay hydrated and
provide some relief from symptoms. Try to rest frequently and trek at a manageable
pace.
Practice good personal hygiene by always using hand
sanitiser after going to the toilet and washing your hands before meals. Keep
your fluids up by drinking plenty of water and eating small amounts frequently
to avoid overwhelming your digestive system.
Insomnia
Insomnia is an inability to either fall asleep or stay asleep. It is a particularly common complaint for trekkers for a wide range of reasons. Some people struggle with sleeping arrangements such as shared tents, camping and sleeping outdoors if they’re not used to it. Others might have mild AMS symptoms which can keep you up at night. Cold temperatures at altitude and hot climates in warm countries can make it hard to get to sleep too. Even anxiety can keep you awake at night if you’re fretting about summit night, feeling rough or missing home. We’ve all been there, don’t worry.
There are a few tips and techniques you can try to combat restlessness at night.
- Take earplugs to block out ambient noise
- Bring an extra travel pillow and camping mat
- Wear a sleep mask (especially handy for early nights if it’s still light)
- Written positive affirmations work for some – read them before you go to sleep
- Drink plenty of water during the day but taper off towards nighttime
- Take a pee bottle for midnight toilet urges
- Fill your water bottle with hot water before bed for a cosy companion in your sleeping bag
- Try meditative breathing techniques like box breathing
- Read a book – great for calming busy minds
Cough
Putting your body through activities that require prolonged effort is draining and can make you more prone to picking up coughs and colds. A cough might be viral and picked up when your immune system is working hard, or it might be a symptom of altitude.
A notable example is the 'Khumbu cough,' a common issue among hikers in Nepal's Khumbu region, from which it gets its name. The dry air and dusty terrain, especially outside of the wet season, can exacerbate your lungs when breathing thinner air. Those trekking to Everest Base Camp sometimes experience this tickly cough at higher altitudes and it can be hard to kick as it’s self-perpetuating – the more you cough the worse it gets. If left untreated, this can progress into chest infections and difficulty breathing.
Whether your cough is viral or brought about by climate conditions, remember to drink often and stay hydrated. Throat lozenges may also provide some relief.
Symptoms usually improve upon descent from higher altitudes, but those still affected can seek medical attention after their trek. An inhaler might be useful, as may supplemental oxygen but these should be administered under the supervision of a trained first aider or medical professional.
Chafing
Chaffing is a lesser talked about but nevertheless debilitating complaint that hikers experience on long treks. This is usually caused by the repetitive movement of walking for long periods and wearing clothing that has either not been worn before or has looser parts, creating friction as they rub. It can also be sore where skin rubs on skin. Chafing may be experienced between the legs, around the underarms, backs of knees or around the collar, anywhere where there may be moisture or movement of fabric.
To avoid chafing when walking, wear close-fitting clothes or softer clothes that have been worn in prior to your trek. If chafing does occur, change your clothing and allow the affected areas to get some fresh air. Clean any broken skin, apply antiseptic, and use a covering such as a dressing to stop further friction and try to rest where possible. The best way to prevent skin chafing while hiking is to train in your walking gear to break it in before wearing it for consecutive days.
Circulation
High altitudes can cause swelling in the hands, face, and feet, which usually subsides upon descent, but there are ways to alleviate symptoms. Compression socks are great for swollen feet and ankles, as is elevating your feet when you rest. You can’t really do much about swelling around the face but using trekking poles will keep the blood flowing around your hands and should help keep swelling at bay.
Sprains and strains
The last trekking injury on our list of common hiking complaints is sprains and strains. Concentration and balance are required when hiking across uneven terrain, ascending and descending, through varying landscapes. It’s not hard to lose your footing, stumble or trip when walking in unfamiliar places. However, a well-fitting pair of hiking boots with decent ankle support will reduce your risk of injury. Trekking poles are also useful for navigating uneven ground, scrambling across rocks, and crossing muddy or loose surfaces as the pointed tips give extra purchase.
Again, preparation is vital for prevention. Getting out into the mountains or your local national park will help prepare your body for your trek and it’s a good idea to practice walking across a wide range of landscapes to get used to the types of surfaces you’ll encounter.
Summary
We want you to have the best trekking experience possible and believe that proper planning and preparation can prevent many of these ailments. Testing your kit, making sure you have the right attire and plenty of training are all part of the build up to your adventure. Spend time checking and rechecking your first aid kit, training in your chosen hiking clothing, getting familiar with your trekking poles and breaking in new walking boots. This will lessen your chances of experiencing difficulties whilst away, leaving you to concentrate on making memories in truly unforgettable places.
We can’t wait to welcome you on a Kandoo adventure soon!