A Discovery

In recent years, more and more of my friends have fallen in love with hiking. Every day when I scroll through my social media feed, I see various hiking check-in photos: some are from morning trails in suburban areas, some are weekend explorations in nearby forest parks, and others are holiday trips to famous hiking routes. Especially during holidays, my feed is flooded with hiking photos.

I recently chatted with a veteran hiker who has been hiking for over a decade. He told me that in 2023, the number of hiking enthusiasts nationwide exceeded 30 million, an 80% increase from 2019. I was stunned by this statistic. Thinking about it, it's not surprising - nowadays, any outdoor group easily has hundreds of members, with multiple hiking activities happening simultaneously every weekend. The participating demographic is also becoming more diverse, including not just young people, but middle-aged and elderly individuals as well.

Where to Begin

As a seasoned hiker with 5 years of experience, I've made my fair share of mistakes and taken many wrong turns. I still remember my first hike - it was full of rookie mistakes. Just because I thought "it's just walking, how hard can it be?" I wore regular canvas shoes to climb a mountain. Halfway through, I had several blisters on my feet, wincing in pain. Moreover, because I didn't bring water or food, I was both thirsty and hungry by the time I reached the summit, nearly collapsing. I only managed to continue by borrowing water and energy bars from other hikers.

Looking back now, it's truly embarrassing. But this experience taught me that while hiking has a low entry barrier, it requires serious preparation. Now, whenever I see newcomers asking "what do I need for hiking?" I patiently explain the basics, hoping they won't repeat my mistakes.

Equipment Selection

When it comes to hiking gear, it's quite complex. Many beginners fall into two extremes: either thinking any clothes will do, or wanting to buy the most expensive equipment. Both approaches are wrong.

Let's start with hiking shoes, arguably the most important piece of equipment. A suitable pair of hiking boots can make your hiking journey much more efficient. I recommend newcomers keep their budget between 800-1500 yuan, as shoes in this price range offer the best value for money. I remember my first time at a professional outdoor store, the salesperson strongly recommended a "top-tier" hiking boot costing over 2000 yuan, touting its waterproof, breathable, and anti-slip features with various advanced technologies. But for beginners, such high-end equipment is unnecessary. My most frequently used hiking boots now cost 900 yuan, and they're still going strong after more than two years.

Backpack selection is also important. For daily hiking, a 15-30L backpack is sufficient. The size depends on your trip duration. For half-day hikes, 15L is enough; for full-day trips, consider 20-25L; if you need to carry camping equipment, look for 30L or larger bags.

Regarding clothing, the most important aspect is choosing quick-drying materials. I really need to emphasize this point - stay away from cotton clothing! Cotton clothes, once soaked with sweat, stick to your body, making you uncomfortable and prone to catching cold. On my first hike, I wore a cotton T-shirt, and my entire back was soaked through, making me very uncomfortable halfway through. Now my hiking standard outfit is a quick-dry T-shirt and pants, which dry quickly even when sweating, making them very comfortable.

Besides these basic equipment, some small items are also important. For example, trekking poles can protect your knees, especially when going downhill. I injured my knees because I didn't use trekking poles at first. Sun protection gear like hats and sunscreen are literally lifesavers during summer hikes.

Route Planning

Route planning is one of the most crucial aspects of hiking. As a beginner, don't be overambitious by attempting difficult routes right away. I've summarized a very practical "321 Rule": a 3-kilometer loop that can be completed within 2 hours, with difficulty level 1.

This rule comes from my experience leading numerous beginner hikes. Why a loop? Because compared to an out-and-back trail, loops are more interesting, offering different scenery, and are psychologically more appealing. Why 3 kilometers? Because this distance isn't too tiring for most people and helps maintain interest. The 2-hour time limit considers that beginners are still developing their stamina and endurance, and longer durations can lead to fatigue and resistance.

I remember taking a beginner hiking once who insisted on attempting an 8-kilometer route. I advised starting with easier trails, but he thought 8 kilometers wasn't far, just a regular walking distance. However, he was exhausted halfway through and had to take a shortcut down the mountain. Since then, I've strictly followed the "321 Rule" when leading beginners, with excellent results.

When choosing specific routes, pay attention to several details. First, check the trail conditions, preferring well-maintained paths with clear markers. Second, consider the distribution of supply points, choosing routes with rest areas and resupply stations. Finally, look at emergency exit options - if the weather changes, are there convenient retreat routes?

Physical Preparation

Many people think hiking is just walking - don't we walk fine in daily life? But actually, hiking differs significantly from regular walking. According to a survey by a domestic hiking association, over 60% of beginners give up midway due to physical fitness issues. This statistic isn't exaggerated; I frequently encounter such situations when organizing hiking activities.

To avoid physical exhaustion, I recommend two weeks of fitness training before your first serious hike. Here's the specific training plan: 30 minutes of brisk walking and 15 minutes of jogging daily. Maintain steady breathing and pace during brisk walking; during jogging, focus on maintaining a consistent pace rather than speed. This training helps build basic cardiopulmonary function, laying a good foundation for actual hiking.

Besides daily training, pay attention to nutritional supplements. Many people neglect this point and end up feeling weak during hikes. Actually, you should increase carbohydrate intake the week before hiking to ensure sufficient energy reserves. Also, remember to supplement protein to help muscle recovery.

I personally only adapted to hiking through systematic training. At first, I felt tired after just an hour of continuous walking. But after two weeks of training, my endurance improved significantly. Now I can easily complete full-day hikes and occasionally participate in multi-day hiking activities.

Safety Guidelines

Regarding safety, it's absolutely crucial. 2023 data shows that 90% of hiking accidents were caused by insufficient preparation. This statistic is alarming but reminds us to prioritize hiking safety.

First, choose appropriate equipment based on weather conditions. Many beginners often overlook this. I remember once going hiking with friends - despite the weather forecast predicting rain, we all thought it wouldn't matter. Then it started raining halfway through, and none of us had raincoats. We had to walk back in the rain, looking quite miserable. Since then, I always carry a lightweight raincoat in my backpack - better to have it and not need it than need it and not have it.

The same principle applies to other weather conditions. Bring windproof jackets on windy days to prevent heat loss; wear sun hats and sunscreen on sunny days to avoid sunburn; prepare warm clothing in cold weather for temperature regulation.

Supply issues are also crucial. Based on experience, a 4-hour hike requires 1.5 liters of water and adequate energy bars. This might seem like a lot, but you consume much more water and energy while hiking than usual. Now I always carry a 2-liter water bladder, along with several energy bars and some nuts, ensuring I won't run out of energy midway.

Most importantly, hike with companions. Although solo hiking might seem cool, it significantly reduces safety. When I organize hiking activities, I always require at least three people to go together. This way, if someone has problems, others can help and seek assistance if needed. Plus, hiking with companions is more fun - you can encourage each other and share discoveries along the way.

Advanced Progress

After completing several beginner-level hikes and developing a basic understanding and love for the sport, you'll naturally want to challenge more difficult routes. This is when you can consider some advanced routes.

Multi-day hiking is an advanced activity many people aspire to. This type of hiking usually requires carrying your own tent, sleeping bag, and other camping equipment, demanding higher physical fitness and technical skills. My first multi-day hiking experience was last summer, when I joined several experienced hikers on a three-day mountain route. That experience taught me the true meaning of "carry your own gear." The tent alone weighed 2 kilograms, and with other necessities, the total pack weight approached 15 kilograms. Every step on the steep mountain trails was challenging.

However, multi-day hiking offers unique and wonderful experiences. Setting up camp at night, stargazing, chatting, and waking up to birdsong the next morning - these are pleasures you can't experience on regular day hikes. But I advise those wanting to try multi-day hiking to prepare thoroughly. First, ensure you have sufficient stamina for loaded hiking; second, master basic outdoor survival skills like setting up tents and using stoves; finally, choose experienced companions for mutual support.

Besides multi-day hiking, there are other challenging terrains. For example, desert hiking requires adapting to dry, water-scarce environments; high-altitude hiking needs attention to altitude sickness prevention; jungle hiking requires special attention to insect protection and navigation. All these require specialized training and preparation.

Common Misconceptions

At this point, we must address some common beginner misconceptions. These misconceptions not only affect hiking experiences but can also pose safety risks.

The first misconception is "more expensive equipment is better." This idea is particularly common among beginners. Perhaps influenced by some hiking experts, they think they need the best equipment to hike well. This thinking is completely wrong. What suits you is best - price isn't the standard. I know an experienced hiker who still uses his 500-yuan hiking boots after more than three years. He says these boots fit his feet perfectly and are very comfortable. In contrast, I've seen many people buy expensive equipment that ends up gathering dust because it doesn't suit them.

The second misconception is "good physical fitness is enough." Many people think that since they exercise regularly and are fit, hiking should be no problem. However, hiking requires more endurance and mental strength. Statistics show that mental fortitude accounts for 40% of success factors in long-distance hiking. I've seen many athletic people give up hiking because they couldn't adapt to the prolonged exercise intensity. Conversely, some seemingly less physically fit people complete hikes thanks to good mental strength.

Another common misconception is "just follow others." Many beginners like joining guided hiking groups, thinking they don't need to worry about anything with a guide leading the way. This thinking is actually dangerous. Everyone should learn to read maps, recognize trail markers, and understand basic route conditions. If you get separated from the group, at least you'll know where you are and where to go.

Personal Insights

After years of hiking experience, my biggest realization is: hiking isn't just a sport, but a lifestyle. It teaches you to slow down, appreciate the scenery along the way, and meet like-minded friends.

Hiking has taught me another way to see the world. In fast-paced urban life, we're used to reaching destinations as quickly as possible. But hiking teaches us that slowing down can be beautiful. On mountain paths, you'll discover unnamed wildflowers; from mountaintops, you'll marvel at nature's grandeur; sharing food with companions, you'll experience human warmth.

Over the years, I've met many like-minded friends through hiking. We've walked many trails together, shared countless sunrises and sunsets, experienced wind and rain, and overcome difficulties. This kind of friendship is hard to build in other settings. Now we often arrange hikes together, not for any particular reason, just to walk and talk together.

Did you know? Research shows that regular hikers have a 30% lower risk of depression compared to the general population. Perhaps this explains why more and more urban dwellers choose hiking as their weekend relaxation method. While hiking, you can temporarily forget work and life troubles, focusing on the path beneath your feet and the scenery before you. This physical and mental relaxation is incomparable to many other sports.

Conclusion and Future Outlook

As outdoor activities become increasingly popular, hiking will undoubtedly attract more participants. Predictions suggest China's hiking population might exceed 50 million by 2025. Behind this number reflects people's pursuit of healthy lifestyles and desire to connect with nature.

The development of hiking continues to drive progress in related industries. Hiking equipment is becoming more professional, route planning and navigation software more refined, and hiking communities more active. All these create favorable conditions for hiking's popularization.

If you want to start hiking, why not begin planning your first hike today? Remember, a journey of a thousand miles begins with a single step. Start with a simple route and gradually develop your interest and abilities. Once you start hiking, feel free to share your hiking stories with me.

After all, isn't the most beautiful aspect of hiking that everyone can find their own joy in it? Whether for health, relaxation, or self-challenge, hiking offers unique gains and experiences.

So, prepare your equipment, gather some friends, and let's head outdoors to experience hiking's charm! Believe that soon, you too will fall in love with this enjoyable sport and become one of the many hiking enthusiasts.