Hiking Tips From a Big Dude
First and foremost I’m going to be brutally honest about myself and hiking as a big dude. It’s a nice way to say I am currently a bit overweight, and that's ok, I’m working on it, but I still love the outdoors. That being said, your size shouldn’t be the reason you do or don’t experience the beauty of creation, but I’m also not unrealistic. A guy who is 150 pounds going up a mountain will most likely have more stamina than a 300-pound dude like myself. He’s carrying 150 less pounds up the hill than I am. My opinion if you’re hiking and you’re overweight is this: work on it! Don’t make excuses for yourself, and be realistic about your athletic level. In some cases, it's a safety thing, but if you’re like me and you are heavy and love the outdoors, don’t wait until you’re whatever version of a “perfect” weight is. I believe in our motto, Tomorrow is Too Late. So get out there and enjoy life and enjoy the world, but in the meantime, I’ll be working on my fitness Journey. I encourage you to do the same so you’ll just have a better time on the trail. I have been backpacking and hiking since I was a cub scout at age 6. I have always been a husky kid, even when I was a college athlete I was a lineman, and even at the absolute best shape I ever was, I still carried more weight up the mountain than the average hiker out there. I can’t help it, I’m a big boy in a hiker world. I’m the dude who when he goes shopping at the local REI or sporting goods store I either have no competition with the 2XL sizes or I have to special order my gear online and wait because they don’t carry my size at the store. I’m 6ft tall so it’s not like I’m a giant but let's just say these thunder thighs have never fit in skinny jeans. It’s all good, I’ve accepted some of my favorite brands only go up to XL and I have to sometimes settle for the “hiker dad” look at age 34. All that being said, I have some tips and tricks I’ve learned over the years that make hiking as a big dude just that much more of a pleasant experience. I’ve been working on changing my mindset when I go hiking from, “Man this would be so much better if I could ATV up this trail…” to, “Man, I feel fulfilled I killed this trek today, can’t wait to crush the next one.” I want you to feel the same way so skinny and husky hikers alike let me impart some Big Boy Hiker knowledge to you.
1. Start with Short, Gradual Hikes
Choose Easy Trails: Begin with less demanding trails that offer flatter terrain and shorter distances. This helps build stamina and confidence without overexertion. I consider myself an overgrown dwarf, and think of Gimili often from the Lord of The Rings when on the trail. Theres a great line Gimili says when He, Aragorn, and Legolas are hunting the Uruk Hai over the plains of Rohan. (Yes I am this big of a nerd, so what, Lord of the Rings is like the best Journey movie ever) Gimili say’s, "I'm wasted on Cross Country, We dwarves are natural sprinters. very dangerous over short distances" As a lineman I can relate to this, the next best option for me is to substitute elevation gain for longer distances.
Gradual Progression: Increase the distance and elevation as comfort and fitness improve, allowing the body to adapt. I can crush 8 miles, if we don’t have to go up that high. For all you hiking noobs, elevation gain is the vertical distance (or ascent) you go over a specific length. So for example if your elevation gain is 800 feet per mile, you will not only travel a mile, you’ll also be climbing up 800 feet up. Thats a pretty rough angle for us big boys. I suggest going longer distance and trying for the below 300 feet elevation gain range. You still get the accomplishment of crushing miles but the elevation gain will kill your stamina more than anything, and that’s even for experienced hikers as well. As your fitness gets better and you train more, you’ll be able to tackle more elevation gain, but please for your own enjoyment and not killing your spirit, work your way up. You’re not competing against anybody but yourself and a view. You’ll appreciate it that much more if you get up there happy and safe.
2. Invest in Quality Footwear
Offtrail Hike LT Mid GORE-TEX Hiking Boots - Men's
Supportive, Well-Fitted Shoes: Good hiking boots or trail shoes with strong ankle and arch support are crucial. Heavier hikers benefit from extra cushioning and stability, which reduce foot fatigue and prevent blisters. Here’s the deal: as I have gotten more experienced, the more I like the sneaker-style trail shoe. It’s not necessarily a low-cut shoe, but it’s closer to a trailer runner than a boot. That being said, if you’re starting, go for at least an ankle-high boot, and always make sure it’s waterproof. Water resistant is asking for trouble. When you start your tendons are not going to be as strong and you’re carrying a heavy load. Especially if you’re carrying a 50-pound pack, your feet will take a beating. If I’m on a multiday backpacking trip it’s ankle-high or nothing. If I’m trail walking and I’m on a shoot, I opt for waterproof trail shoes. Both have good ankle support, but rolling your ankle when you’re trekking in the backwoods sucks. Don’t be the guy that has to be rescued because you brought junk footwear. I even add extra support and wear Dr. Sholl’s insoles regardless of the trip. It gives me that much more support for my arches and helps with foot fatigue. I have used calf-high boots as well. I’d only recommend calf-high boots for those super long packing trips like 7 plus days. I think they can be overkill and honestly can cause their fatigue by digging into your calves and squeezing off your lower leg muscles. I have some big calves thanks to football and honestly, I don’t even like wearing tall socks sometimes because they cut off circulation to my lower legs. Just something to consider from a guy who has tried it all. Bellow are are few of my recommendations. I have bought several North Face Gor-Tex boots, depending on your preference I suggests the trainer style instead of the ankle high, you will use them more, but if you need more support go for the ankle high. The link I have of the ones that are currently in stock are the ankle high, I know these are quality, because I have a previous generation pair.
LINK TO MY TOP RATED ANKLE HIGH BOOTS
Socks Matter: Wear moisture-wicking, cushioned socks to reduce friction and keep feet dry. I used to not take this as seriously as I should have. Not really my fault, when I was a boy scout we had our scout-issued socks, and the wool they used sucked. I was in a strict scout troop so the only other wool socks we were allowed to take with us were winter wool socks and honestly, those kinda sucked too. I grew up thinking all wool socks were the same and so when I got older I would just use the athletic socks I came to love on the field. I figured I used them on the field why not on the mountain? TERRIBLE IDEA. Cotton socks suck in moister and they are not meant for long-term trekking. Even if you’re only hiking for a few hours cotton athletic socks make your life on the mountain difficult. In the winter, they don’t dry and wet cold socks mean cold wet feet, and in some cases, could lead to death (by hypothermia). As a Big Boy Hiker it’s always in the back of my mind that I may need to self-rescue if I have an issue because no one can drag my 300-pound butt off the side of a mountain. What about in the heat? Well, cotton socks keep the hot moister in not allowing your feet to sweat right. If you can’t sweat you overheat. If you can dry and add friction you’ll get a blister. Overheating can lead to heat exhaustion. Once you get to that point you have to stop to recover or be rescued. Cooling down in the heat can be super difficult, making sure you never get to that point is a huge deal. If you’re bigger, you will sweat more and overheat faster than others. The solution is new-style synthetic wool socks. I happen to love the brand Darn Tough. I honestly thought why would anyone buy a single pair of socks for 25+ dollars? Well, they are worth every penny. In the heat, they wick away moister and keep your feet dry. Allowing your feet to sweat properly. In the cold, since your feet don’t get damp, your feet stay warmer longer without having to double up on socks. As long as you’re moving you’ll stay warm from your body heat. Since switching, I have never had another blister on my feet. I’ve been using them for over 10 years now. Admittedly, I need to do some more cold weather camping with my darn tough socks to give a better estimate of winter performance, but my last trip to Iceland was pretty chilly and I never used anything but a pair of full cushion Darn Tough socks. I recommend their full cushion or medium cushion. I’d pass on their athletic socks, they are not as comfortable. The thickness of these socks will also decrease your foot fatigue. I love them so much I don’t use anything else anymore, even when I’m working out or going to the gym. I love the moisture-wicking and the added comfort these socks give to any shoe I wear. Bite the bullet and pay the money, completely worth it.
These are by far my favorite socks of all time. I actually wear these in various colors now for my everyday sock. Its amazing how much better your feet feel and especially on a long day on your feet like a hike, these socks make all the difference. If you decide to go with mid calf or high they have all kinds of awesome designs. I like the rocket-ship cabins personally
3. Use Trekking Poles
I Chose the Black Diamond Trail Cork Trekking Poles. The are made from aluminum are adjustable. for my taller height, and have cork handles. I didn’t go with their lighter carbon fiber version for a very important reason, cracking. If I’m fatigued, falling on a sharp carbon fiber stake instead of bending my poles seemed like the safer bet. That and I liked the idea of cork handles for waterproofing/buoyancy. I have taken these on all kinds of hikes at this point and I can say with a huge amount of confidence they can take the weight no problem, they adjust easily, and when you don’t need them they light enough to store on your pack and not worry about the weight.
LINK TO MY TOP TREKKING POLES
Reduce Impact on Joints: Trekking poles can help distribute body weight and reduce the impact on knees, hips, and ankles, making it easier to navigate steep or uneven terrain. It took me far too long to get my own set of trekking poles. I’ll be honest, I associated them with the older hikers. That was pretty stupid and vain thinking. The fact is major backpackers use trekking poles, especially on long treks. Why? Because when you use hiking poles, on average about 20% of your weight gets distributed from your legs to your arms. This is a huge deal for your knees and joints. If you want to increase your stamina and reduce your fatigue, use hiking poles. I promise you the idea of looking good is not as a big of a deal as actually getting to enjoy the outdoors. I use Black Diamond poles. The reason I chose these as opposed to carbon fiber was because I needed something a bit stronger and wouldn’t splinter on me because of my weight. Carbon fiber splinters like wood when it gives. My metal poles would bend until they just gave out, and if, for any reason, I slipped on my pole, I didn’t want it stabbing me if it snapped. I’ve heard it happen to others, and I just didn’t trust myself to get out of the pole's way if for example it got pinned on a rack and my belly. If I wasn’t as heavy, I’d go carbon fiber to save some weight but I opted for strength and safety.
Improve Balance: They provide added stability, especially when going uphill or downhill. Most people including myself when they start using hiking poles use them incorrectly. Here’s what I’ve learned over time. Going uphill it’s best to set them at a shorter height, this will allow you to pull yourself up the trail easier, while still keeping your arms at roughly a 45-degree angle. This will be the best angle to keep your arm fatigue down. Going downhill you want your polls a lot longer than usual. This does two things: 1. slow your dissent on the trail and 2. take the pressure off your joints. Coming back down a mountain, you’re already fatigued from going up so this means you have less strength to stop yourself, causing your legs to wobble. Having the hiking poles set to a higher setting can help you if you lose your balance or just need to take the pressure off your muscles in your legs.
4. Stay Hydrated, Healthy, Fueled, and Prepared
Hydration is Key: Carry plenty of water or an electrolyte drink. Heavier hikers may sweat more, so staying hydrated is essential to avoid fatigue or cramps. Taking out a water bottle can get old pretty quickly. I suggest using a hydration bladder so you can be hands-free and still get a drink. Sometimes I’ll mix an electrolyte packet into my water. I’ll usually take a Hydroflask water bottle and mix my electrolytes in a separate water bottle. You need to replace your salts. As a big guy, I also travel with potassium pills in a small pill bottle. I will throw a life straw or a small water filter in my pack for multi-day hikes if I can’t take all my water with me.
Bring a Bottle of Standard Over the Counter Pills: I always carry with me everywhere I go in my pack a bottle of mixed pills of things that can help me or my buddies when we travel or are on the trail. I always include potassium pills for cramping, Tylenol for basic pain relief, Ibuprofen for swelling, baby asprin in case someone has a heart or blood pressure-related issue, and valarian root for a natural sleep assist. Sometimes I will also take Vitman C or other supplements with me to try and keep my immune system up, especially if it’s going to be cold and damp. I will also take with me a small stick of tums or other gastrointestinal aids. Sometimes you eat something on the trail that doesn’t agree with you and there’s nothing worse than having a stomach cramp on the trail and not being able to fix it. I also suggest iodine tablets, this can be a quick and easy water treatment when you’re not sure about the water near the trail or stream. Super easy to pick up a parasite, bacteria, or bug even in running water. Better safe than sorry.
Bring Snacks: Energy-dense snacks like trail mix, nuts, beef jerky, or granola bars can help maintain energy levels throughout the hike. I am hypoglycemic. I have always had to watch the type of fuel I put into my body because I don’t process sugar well, and I crash easier than most. I don’t hike without at least a small bag of beef jerky and a granola bar. I mostly care about calorie density. It needs to be small and have a lot of calories to keep weight down. I also have been throwing a 5-hour of energy into my pack as well. I wish I had known about them when I was playing football, but I’ve been known to take a shot on the mountain to keep my energy up. My brother has turned me on to some better options he’s taken while training for an Iron Man. Some of them are little liquid protein pouches or energy wafers. The point is, don’t go up with nothing, because if you stay longer than you expected you’ll need to keep your energy up..
Bring at least one knife or multitool, and some way to make a fire: The truth is, this isn’t as big of a deal if you’re just day hiking on established trails. Some hikers will tell you these are 100% required no matter what the distance is. Here’s my personal rule: if I’m going to be hiking for more than 4 hours, I will always at least have a multitool and some way to make a fire. This is just the prepared boy scout in me. I’m usually the only one in our group taking this stuff with us, but I can’t tell you how many times we have used my pliers to fix some sort of camera equipment, or a little piece of paracord to lash something out on the trail. If you’re starting, at the very least take a knife with you. It doesn’t have to be big, but you never know if you’ll need it.
Take at least a basic first aid kit: Here is another fact that is a tough pill to swallow as a bigger hiker. You are probably more susceptible to injuries than lighter people. The chances of you turning an ankle, tripping and cutting your hand, or getting a blister on your foot are far greater. Now I am an athlete, so I’m not too bad on my feet and I wouldn’t consider myself clumsy at all, but the fact remains, I get hurt at least once on our trips. Usually nothing super serious but there's usually blood involved too. Our last trip to Iceland we were coming off the glacier and had just taken our clamps off. On the way down our guide was just warning us about black ice, and like magic, as he finished I tripped and fell back. In that situation, it’s better to tuck your arms in fall back on your pack have the pack take most of the blow. This helps prevent you from breaking a wrist or arm. I did it for my right, but not thinking, I stretched my left out to catch myself. One of the glacier rocks sliced the front of my thumb. Lots of blood and a flap of skin later I needed to fix this. Thankfully our guide had his kit, but I also had mine. Using my gear and his, I cleaned the wound with water and taped the heck out of the wound to stop the bleeding. If it was really bad I had quick clotting powder for puncture wounds. My suggestion for a mobile kit on the trail is medical tape, bandages and bandaids, gauze, medical scissors, a bar of soap, a needle, a quick clot, and at least two tourniquets for really bad emergencies. This is the bare minimum in my mind, but you can go crazy. I try to keep things as light as possible and usually only enough for myself and one or two others at most. I also always hike with two bandanas for sweat and bad wounds as a backup.
5. Pace Yourself
Take Breaks: Don’t be afraid to slow down and rest. Enjoy the scenery during breaks to avoid feeling rushed. My suggestion, be the pacesetter if you are with faster hikers. They might not get as many miles as they would like, but the point is to be with the folks you went hiking with. Just talk about it because hiking alone can be a bummer. Speaking as someone who has been the last guy in many hiking groups it can suck. It also can be dangerous depending on what part of the country you’re in. For example, if you are in brown bear country I would insist on being the pacesetter, for every person you have in your group your chances of having a bear encounter are less and less.
Use Intervals: Walk at a comfortable pace for a set amount of time and rest for a few minutes, then repeat. This will help manage fatigue. This is a bigger deal when you’re gaining elevation. This goes back to choosing distance over height. That’s my suggestion at least: don’t be afraid to take a break, but also, communicate with the folks you are with. The trouble can be they wait for you to catch up and then move on when you reach them. I’ve been that guy who never gets a break because they figure they waited for you, but no one realizes you never actually stopped. You need to speak up, it’s not their fault that they can hike circles around you, but they also can’t read your mind. Just be honest with your group, but also you just might have to suck it up if you have miles you need to cover. Know what you’re signing up for. It may be that people don’t want to hike in the dark when you just have to hit the miles needed for a given trip. This is part of the preparation process and something I haven’t been able to fix without being the pacesetter for the group. I have to admit this can be a tough one as a heavier hiker.
6. Wear Proper, Breathable Clothing
Moisture-Wicking Fabrics: Wear lightweight, breathable, and moisture-wicking fabrics to avoid overheating and discomfort from sweat. I have a set of moisture-wicking shirts I take on every trip. I got them at REI because they are my size and are high quality. Much like the socks, if you sweat in the cold you die, remember that. So sometimes getting dry is better than being warm. If you are wet from sweat you’ll never be warm. You can always warm up if you are dry and move your body to heat up.
Layering: Use layers so you can adjust clothing according to weather and exertion levels. Start with a moisture-wicking base layer, add an insulating layer, and top with a waterproof jacket if necessary. I do not travel without these 3 layers. On our last trip to Iceland, every time we went on a tough hike I ended up in my moisture-wicking t-shirt baselayer because I just got hot too fast. My waterproof jacket has heat holes in the pits to further help with cooling if it starts to rain. Some cases it was in the 40s and I was happy in my hiking pants and t-shirt. This is the first time I also had a pair of waterproof pants I could throw over my adjustable pants. If you’re on a budget, at a minimum get the upper 3 layer system. The lower 3-layer system isn’t as big of a deal as keeping your core dry and warm. Legs can get warm with movement, if you’re already shivering you’re in trouble and probably in a life-threatening situation. 3 layers for bottoms looks like thermal underwear or merino wool, lightweight breathable hiking pants (sometimes these can be a soft shell or water resistant), and waterproof pant covers. Sometimes you can combine two of the layers, this is up to you for your legs.
Overalls or Suspenders Are Your Friends: Wear camping overalls or snap-on suspenders to keep your pants or shorts up. This is a pro-level tip. Back in the day, mountainers knew what was up. Suspenders were worn to keep pants or shorts up while trekking through the mountains because belts dug into your sides and limited core mobility on the trail. Overalls have become trendy in the outdoors again but I’ve only seen the skiers and snowboarders use suspenders. I got a pair from Oakley that I use for my snowboarding pants. But I’ve been using some high-quality snap-on suspenders from Carhartt to keep my pants up and I couldn’t be happier with them. Camping/Outdoorsy belts sort of work, but I’ll take my mountain suspenders over a belt any day. Admittedly, I usually wear my suspenders over my base-level t-shirt, and then I’ll wear a long-sleeved sleeve breathable button-down over the suspenders. Most people have no idea I’m even wearing them, but on my last trip to Iceland, I lost the button-down several times in exchange for fewer layers. Mark my words, I’m going to bring back the mountain suspenders drip by helping folks rediscover how awesome and functional they are.
7. Focus on Strengthening Core and Lower Body
Pre-Hike Conditioning: Engage in exercises that strengthen the legs, core, and back (like squats, lunges, and planks) to improve stamina and reduce injury risk. I used to love doing good mornings back when I played football to strengthen my lower back. I’ve always had lower back issues, and if your core is weak it can lead to back problems. I suggest strengthening your core because it ties everything together especially if you’re carrying a loaded pack on your back.
Stretching and Flexibility: Stretching before and after hikes helps prevent stiffness and injury, particularly in the legs and lower back. Yeah, I am that guy who stretches on the start of the trail to loosen up my stiff lower back. I’m 33, and it is what it is because the last thing I want to do is pull a muscle 5 miles in. Remember if you’re a heavier person you need to remember rescuing you is going to be much tougher than others. This is just 100% me being a realist. If you go into any outdoor situation thinking, “I’m going to save myself if something goes wrong” ahead of time, it will help you make better choices so you don’t run into a bad situation out on the trail. It takes your tendons and connective tissues 6 months to increase their elastic strength, and it only takes your muscles a month to compensate for their new load. So you may have gotten stronger from your training, but your tendons and connective tissues haven’t compensated yet for the new strength of your muscles. Hopefully, this puts stretching into perspective and how important it is on your fitness journey.
8. Choose a Comfortable Backpack
Proper Fit and Support: A well-fitted backpack with adjustable straps and hip belts is essential to distribute weight evenly and avoid strain on the shoulders and back. The biggest thing is to get as much weight from your shoulders to your hips. I love Osprey packs. The main pack I’ve been using for my day hikes is a technical pack. I have always modified all my packs so they fit me properly because most stock packs don’t fit me correctly. In the case of this pack, I used climbing harness material to create a custom hip belt that fits me perfectly. It doubles as an overbuilt mini rope if I need cordage on the trail. The other suggestion I’d make is calling Osprey. They will give you an extender that perfectly fits whatever pack you have if the belt doesn’t quite fit you. I went that route with my multi-day internal frame pack. I’d suggest an internal frame over an external, but I’ve ran both. External sometimes is easier to strap on extras to, but I’d consider it a 3 season pack where as an internal frame is more of an all season pack.
Don’t Overpack: Carry only what’s necessary to avoid unnecessary weight. I’m bad at this gang. I always take too much. Granted, when we go out, I have to bring camera gear as well as personal items. Just understand everything you take is heavier than your friends. Perfect example, I weighed my favorite outdoor vest this last trip, it weighed 5 pounds. My brother’s puffer vest only weighed a pound. My boots always weigh more than my brothers, as well as my hoodies and pants. I’m just a bigger guy, but I can’t tell you how much flack I’ve gotten for “overpacking” when in reality my gear is just bigger and heavier. This just means you have to be that much smarter and thrifty when you pack to keep your weight down. This is especially important when flying. If you plan on hiking at your final destination remember you only get 50 pounds in your bag. I was pushing it on our trip to Iceland. We did a ton of hiking, and I had to bring multiple pairs of hiking shoes and many layers to be prepared for the tough environment around Iceland.
9. Mentally Prepare and Stay Positive
Set Realistic Goals: Recognize that every hike is a personal journey. Celebrate small victories and progress without comparing yourself to others. About a year ago I went hiking in the Tetons with my brother and our good friend and drone pilot, John. I crushed that hike. The distance was long, but not too much elevation gain. I enjoyed it, but the biggest victory during that hike was checking my heart rate on my Apple Watch. See that whole year before the trip, my heart rate was terrible thanks to some damage I had taken as a result of catching COVID. My resting heart rate up until that trip was averaging 110 BPM, which isn’t good. But get me out on a long trail in the mountains doing a hard and fast trek, it dropped to 73 BPM. A huge victory for me and my heart rate has been better ever since that trip. I didn’t necessarily get some awesome view, even though parts were gorgeous, but the victory was internal. For me, that was a big win to celebrate!
Mindful Hiking: Focus on the natural surroundings and the joy of being outdoors rather than on the difficulty of the trail. Stop and smell the roses, literally. For me, this is sometimes pulling out my camera and doing a little bit of microphotography on the trail. I get a break physically but there is something positive accomplished and I don’t have to just focus on the fact I’m not as fast on the trail as others.
10. Listen to Your Body
Know When to Stop: It's important to listen to your body and know when to take a break or turn around. Pushing too hard can lead to injury. Now here’s the thing, I come from a sports background, so sometimes you just need to suck it up. You’re going to be tired so change your mentality, don’t complain, embrace a bit of the suck, and count your wins along the way. That being said, you need to know when it’s time to stop and turn around. Here is a perfect example of when I knew I had to call it quits. We were hiking in southern California on Mount Baldy. At the time I hiked with a stupid huge drone, and my backpack with a full set of camera gear. I was hiking with 2 backpacks on my back, (so I had the wrong gear) and I had no idea the elevation gain was so intense. (I was not prepared physically) It was a dumb idea. The elevation gain there was no joke, and at times we were hiking up black diamond ski trails. It was so steep. I got 2/3 of the way up and knew I was fully gassed. Remember, no one is saving you, you need to save yourself. I made the right call, asked for the car keys, turned around, hiked down to the lodge, and rode the ski lift back down the mountain. On this particular hike, I had the pressure of showing up or letting down 3 family members and one of our best friends. I got a little bit of guff, but what happened to the other group after they regrouped with me at the bottom of the mountain reaffirmed my decision. Our good friend pulled a muscle in his groin shortly after they summited. My younger sister got very fatigued and dehydrated and was tired of waiting for the rest of the group helping our friend down, so she jogged down the trail to try and get off the mountain as quickly as she could. She could have easily tripped or fallen off the trail and no one would have known. (She broke the never hike alone rule) My brother and his wife helped our friend down the hill, but it was slow going. By the time everyone was back at the van I had waited for the rest of the group for an extra 4 hours. I wouldn’t have made it down the back side of that mountain if they would have had to rescue me and our buddy. I weighed twice as much as him, and they had a heck of a time trying to help him down. Not a good situation. Know when to call it quits, you never know when a fun day hike could turn into a life-threatening situation.
Post-Hike Recovery: Stretch, hydrate, and refuel after a hike to aid muscle recovery and reduce soreness. Cramping is a big deal when you get off the trail as well as issues with your feet. I suggested three things, first a mild pain relief won't kill you but try and ween yourself off it over time. Two, soak your feet in Epsom salts if you can. I have been having issues with my calluses and thicker skin stuff off my feet thanks to an increased workload on my feet. It is not fun and soaking in Epsom salts could help this. Lastly, take potassium pills, or electrolytes to get salts back into your muscles. I get terrible calf cramps if I don’t hydrate correctly. You can avoid post-hike cramps all together if you prepare properly before you ever hit the trail.
BONUS: PRO LEVEL TIPS (Warning: This Section Gets Extra Real)
Baby Powder is Your Friend: Ok, this sounds like a joke but it’s no joke. I got this tip as a college football athlete. You go into any locker room in America and guys are powdering up their undercarriage and inner thighs with baby powder. Why? Because we have big freaking legs that's why and thigh gaps do not exist when you’ve been husky your whole life. I take a small bottle of baby powder with me now in every pack I take out on the trail. A couple puffs on your undercarriage and inner thighs keep the friction and moisture down. This just makes life more comfortable and life on the trail happier. If you’re skinny and never had your inner thighs chafe from rubbing against each other, then good for you, you never knew the pain of having to trek chapped and raw. I have stories of hikes I’ve been on where it rained and dried on me and my thighs chafed so bad they bled. Day two gets worse and worse. Baby powder fixes this, keep your undercarriage dry and friction-free, you’ll thank me later.
Wet Wipes Are A Gift from Heaven: I can’t take credit for this tip. I feel totally stupid I didn’t know about this tip until I was out of college. I got this tip from watching wilderness survival videos on YouTube from a US Special Forces Operator. In the scouts, we were taught to take biodegradable toilet paper and dig a sump (basically a poop hole) in the woods to do our number two business. This stuff leaves a rash on your butt and an uncomfortable sensation after you’ve handled business. Spoiler alert the dirty secret as to why you feel uncomfortable down there is there's still poo and paper caught in your crack. I had accepted this as a crappy part of camping or being on the trail. Wet Wipes solve this problem. When you use them you usually get a cool sensation, some sort of wet and slightly soapy consistency that cleans down there, and if you do it right, will get you so clean you shouldn’t have any streaks. Wipes not only keep you sanitary but they also help you not stink, something your friends will thank you for. There’s no reason to be on the trail and smell like crap, literally. Believe it or not, normal bio-degradable toilet paper will cut you down there and open you up to bacterial infections from the open wounds. They also can double as a quick shower, cleaning your pits and other parts of your body to sanitize yourself and get rid of body odor (which is bacteria on your body btw). Wet wipes are a great substitute if you don’t have a creek, stream, or lake to take a bath in. Clean and fresh means healthy and happy. This should be a bigger deal on the trail and let's be honest if the US Special Forces care about staying clean down range, taking wet wipes with you on your camping trip doesn’t revoke your Mountain Man card. I usually just grab a travel pack from Walmart or a gas station. Usually, you can find it in the baby section. By the way, if you’re smaller and not doing this, you’re missing out, this tip is for everyone.
By following these tips, heavier hikers can experience the joy of hiking in a way that’s both comfortable and enjoyable. Hiking at any size is about finding a pace and approach that works for you! These tips come from over two decades of outdoor and travel experience hiking as a big boy.
