Trailblazer

You need more than a bag of gorp and a bottle of bug spray to take on New Jersey’s hiking trails. This guide will enable you to stave off blisters, poison ivy, ticks, sore knees, and sunburn.

Posted June 9, 2008 by Ashley V. Neglia

APPAREL: Wear a hat to protect against the sun and loose-fitting clothing made of nylon or Capilene, a quick-drying polyester material made by Patagonia. If the temperature isn’t scorching, wear long sleeves and pants to combat ticks. To prepare for a sudden shower, stow a lightweight windbreaker with a waterproof polyester shell in your backpack.

SHOES AND SOCKS:  Start with a pair of sturdy shoes with a supportive midsole and an aggressive tread to provide traction and prevent slipping. Look for shoes with a breathable, waterproof lining such as Gore-Tex to wick away sweat. “The right sock is almost as important as the right shoe,” says David Weitzman, owner of the Outdoor Store in Montclair. “Look for a technical sock made of a quick-drying synthetic or wool blend with a reinforced arch and padding in the heel and toe.”

BACKPACK: Bring a waterproof nylon daypack strong enough to hold ten to twenty pounds of gear.

JUST IN CASE: Bring a multi-tool pocket knife, a cell phone, a flashlight, waterproof matches, and at least one liter of water per person.

TREKKING POLES: Descending hills or steep inclines can wreak havoc on knees and increase pressure on joints. Todd Edelson of Montclair Physical Therapy recommends a pair of trekking poles to provide stability and relieve pressure on knees and joints. “Do a series of stretches before going out on the trail to prevent injury,” he says. “Stretch all the major muscle groups, especially hamstrings, quads, and calf muscles.”

COMPASS AND BINOCULARS: A compass with a rotating bezel and clear base plate allows for easy map reading. Bring lightweight binoculars with a wide-angle field of view and a 7x or 8x magnification for landscape panoramas.

FIRST AID KIT: Make sure it includes tweezers, burn cream, sterile pads, gauze, antiseptic wipes, sting relief, Band-Aids, cotton balls, medical tape, aspirin, antacids, allergy medication, moleskin (for blisters), and latex gloves.

FOOD AND WATER: Pack fresh (or dried) fruit and vegetables. Energy bars, granola, and gorp (trail mix) contain enough carbohydrates and protein to boost energy when you tire.

SUNSCREEN AND BUG SPRAY: Use a waterproof sunscreen that does not contain insect-attracting perfumes. Insect repellents with a 30-percent concentration of DEET effectively repel ticks and mosquitoes. The Outdoor Store’s David Weitzman recommends Ultrathon, a time-release formula that lasts up to twelve hours. (Studies have shown that in rare cases exposure to DEET may result in neurological damage. Citronella-based repellents are a natural alternative, but they do not repel ticks.

LEAVES OF THREE: New Jersey has one of the highest concentrations of poison ivy in the country. If exposed, use rubbing alcohol within 30 minutes to deactivate the plant’s oily resin. If a rash forms, hydrocortisone cream will help reduce swelling, inflammation, and itching. Severe cases can last up to 30 days. [Source: Dr. Kenneth Grossman, Little Silver dermatologist]

Be sure to visit our Home & Garden page.

For more stories about: exercise, Hiking