The only drawback that I’ve found is that when you stop for longer than 1 minute the workout pauses itself.  If you don’t have your headphones in you won’t hear the robot voice saying “your workout has paused.”   So that 20 mile hike is logged as 4 miles.

SHELTER—-

It must be large enough and level enough for you to lie down comfortably.
It must also have escape routes.
Provides protection against wild animals and rocks and dead trees that might fall.
Is free from insects and poisonous plants.
Avoid flash flood areas in foothills.
Avoid avalanche or rockslide areas in mountainous terrain.
Can be seen by rescuers from the air.  For best results when signaling for help, select a signal site close to your shelter with good visibility such as a clearing, hilltop, or a lakeshore.

Low ground such as ravines and narrow valleys could be damp and collect the heavy cold air at night and are therefore colder than the surrounding high ground. On the other hand, the tops of mountains are exposed to higher winds. The best is to seek shelter somewhere in between.

WATER—-

Finding water is critical. If not, dehydration will inevitably occur. The first symptoms you will face are weakness and decreased mental capacity. Your health problems will become more serious until they result in death.

To prevent water loss just rest, keep cool, stay in shade, seek shelter. Avoid fatty foods and alcohol as they can cause water consumption by the body when broken down. Do not wait until you run out of water before you look for more.

First look for surface water such as streams, rivers and lakes. Running water such as springs or streams in isolated areas at high altitudes is probably safe for consumption. Be aware that melted water from ice and glaciers contain bacteria in abundance.

In areas where no surface water is available, dig into damp soil and allow this muddy water to settle and become clear.  If you have iodine tablets or a filter then use it.

FOOD—-

Use food from the nature as your food survival supply before using your rations.   This can include insects, edible plants, fish, bird eggs.

Hot rock cooking

Simply light a fire above a bed of non-porous rocks. Don’t use soft, porous stones with high moisture content, which might explode on heating.

Let the fire burn for half an hour or more. Meanwhile, prepare your food. Brush away fire and embers with, for example, a handful of long grass.

Cook food directly on the hot rocks. Use it in the same fashion as you would a frying pan. This survival cooking method is ideal for fish, thin meat slices and frying eggs.

SIGNALS —-

Visual signals

If you do not carry a two way communication radio, cellular phone or a whistle as an emergency signaling device, you mainly will have to use visual signals. Depending on your situation, and the material you have available, you can use either fire and smoke, signal mirror, flares and flashlight or strobe light to create your visual distress signal.

Search

Will there be a search for you? Put yourself in the searchers place. Will they be looking for you from air or ground? A search will probably start from your last known location and sweep over your proposed route.

SOS signal

SOS (Save Our Souls) is the best known internationally distress signal.  Everyone who ventures into the wilderness, should be at the least familiar with SOS. The SOS signal can be transmitted by any method, visual or audio. The code for SOS is 3 short, 3 long and 3 short signals. Pause. Repeat the signal.

The SOS signal can, for example, be constructed as a ground to air signal with rocks and logs, or whatever material you have available. At night you can use a flashlight or a strobe light to send an SOS to, for example, an aircraft. At day you can use a signal mirror.

If it is difficult to produce long and short signals you should know that almost any signal repeated three times will serve as a distress signal. Use your imagination.

Signal fires

When signaling for help, the most noticeable signal is your fire. It is easily seen at night, and during the daytime the smoke from your fire can be seen for many miles.   Green branches give off more smoke.

Build three fires in a triangle, or in a straight line, with about 30 meters (100 feet) between the fires. Three fires are an international recognized distress signal.

Signal mirror

On a sunny day, a mirror is your best signaling device. Any shiny object will serve – polish your canteen cup, glasses, your belt buckle, or a similar object that will reflect the sun’s rays.

A flash can be seen at a great distance. Sweep the horizon during the day. If a plane approaches, don’t direct the beam in the aircraft’s cockpit for more than a few seconds as it may blind the pilot. Use the code for SOS.

Use your signal mirror properly when signaling for help. Determine where your signal is going, use your free hand as a sight line.  As with any wilderness survival skill this one also requires some practice to master, long before you really have to rely on it.

Audio Signals – Whistle

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Never forget that your brain and your ability to remain calm and not to panic are your most important survival skill.

Cushioning while sleeping on the naked earth, and just as important

Insulation against the chilly ground, which can be really cold.
Certain mattresses offer more insulating value than others, so make sure you look into this.

There are estentially three types:  Self-inflating, foam and manual-inflating.

Self-inflating mattresses, blowup or foam pads all of which can vary in weight and thickness.  So you need to balances weight against comfort and price of course.  While self-inflating mattresses are two or three times pricier and heavier than manual inflators and foam pads but are more popular.  Self-inflaters inflate in minutes at the twist of a valve, though you usually have to firm them up with a few breaths.  Thermarest is the leader in this category and the ProLite 4 is their flagship backcountry pad.   It weighs 24oz and has a mummy shape.  You can also buy a kit that converts the pad into a chair.

——

Common are ridged pads that look like a washboard and are very popular and durable, and an egg-crate pattern, which is comfortable but provides little pockets where moisture or water can collect if it gets wet or you have lots of condensation inside a tent on a cold night.   Thermarest also makes one of these.

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I personally own the insulated air core inflatable mattress made by Big Agnus.  It comes in a mummy shape that fits into a Big Agnus sleeping bag, but I have the rectangular version.   It’s about the same weight as a Thermarest and is a little less expensive.  It offers about 2.5 inches of loft off the ground.  It also packs up really small and comes with a stuff sack. Thermarest makes an award winning inflatable called the NeoAir. It is very warm and comfortable, but also expensive at $150.

Another tip if the weather is really cold is to lay out a emergency space blanket on the bottom of your tent, then put your mattress on top.  These blankets can be purchased for a couple bucks and pack up really small. They kind of look like aluminum foil.

So best of luck choosing a sleeping pad that’s right for you.

Resources: www.gorp.com

Quick re-warming of the affected areas is the usual treatment. This can be as simple as putting your frostbitten fingers under your arms in mild cases. In more serious cases, the treatment of choice is hot water. Frostbitten toes can be effectively warmed against the bare stomach of a good friend.  Refreezing of thawed body parts can cause substantial tissue loss. Therefore it is important to not only treat the affected areas, but to have a plan for protecting them from the cold thereafter. For this reason, there are times when it may be best to leave the affected parts frozen.

There are four main stages of frostbite. The first stage is “frostnip” or superficial frostbite, which ultimately does not result in tissue loss. The affected area will turn from red to pale. Do not expose this area to windburn, as this might aggravate the condition. When the area becomes numb, this is first degree frostbite. Second degree, or partial thickness frostbite, can only be diagnosed during thawing, and is recognized by the formation if blisters. In third degree, or full-thickness frostbite, skin tissue will be purple or black, indicating tissue necrosis. As is stated in the article, thawing and refreezing of any frostbite can cause mummification and pretty much assures tissue death and possibly amputation. First, remove cold or wet items. Use loose dressings and splints (improvise) to transport the patient if necessary. If you are ABSOLUTELY sure that you can prevent refreezing, thawing should be performed in a warm water bath of 104 to 108 degrees Fahrenheit. Never use dry heat, like a fire, because frostbitten areas are extremely susceptible to burns. All thawing is extremely painful, so if the water is too cold, thawing will be unnecessarily drawn out in terms of time. Aspirin is useful for preventing clotting during this process, but it is also a risk to administer any medication the victim has never taken before. Also, the affected area should not touch the walls of the thawing bath.

Disclaimer: I am not a doctor and all this information has been sourced from the web.   Use common sense and discretion when treating frost bite on yourself or friends.

This trip started in Onion Valley, which is located west of Independence, CA (just north of Lone Pine where the Whitney turnoff is). We car camped the first night, then backpacked over Kearsarge pass into the Kearsarge lakes area. I think in hindsight we could have left San Diego early and hiked up and over the pass in one day. At any rate, the Kearsarge Lakes area was beautiful and there was a trail interconnecting the series of lakes.

The next day we hiked up and over Glen Pass. The north side of the pass was covered in snow, but following the shoe tracks did not prove that difficult. Hiking poles helped quite a bit on this stretch. It was a long day and I was pretty tired by the time we reached the middle Rae Lake. The Rae Lakes basin is beautiful (despite the numerous mosquitoes – bring netting). See the panoramas section for the view from Glen Pass.

The next day we did a day hike up to Dollar Lake. Again, stunning scenery and good fishing. This was a take-it-easy day and I decided not to venture up into the 60 lakes basin area to the west of Rae Lakes.

Next day we got an early start and hiked back over Glen Pass and then Kearsarge Pass. We stopped to make camp at Flower Lake. This is a nice area to camp because it’s by a stream (for water pumping) and it has a beautiful but small lake. I did notice more people here because it’s much closer to the main trailhead.

The final day was a short march down to the cars, pizza in Lone Pine and then a 4 hour drive back to San Diego. I am planning on doing the Rae Lakes loop from Sequoia National Park this upcoming 2010 summer. That would be a four night trip and cover about 45 miles.

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Once you have found a pair of boots you like you will have to break them in. A good rule of thumb is to walk at least 50 miles in your boots before wearing them on an extended hike.

Hiking Socks: Many hiking/backpacking socks provide extra cushion at the heal, ball, and toes of your foot for added comfort, and support and can also help with moisture. Your liner sock will also help keep the abrasion between your outer sock and your skin to a minimum, and hopefully keep the blisters away.  I personally like Smart Wool socks – they keep my feet dry and offer a good deal of padding for extended trips.

One of the staple products of any seasoned hiker is mole skin. While this product does not treat a blister, it allows you to protect your blister from your shoe, and hopefully keep it from getting worse. It is important to treat a blister as soon as you can to keep it from getting worse.  If you feel a hot spot, address it right away.

Start by reducing friction:

• Duct tape: If you know you’re hiking many, many miles, try putting some duct tape on your trouble spots. The smooth outer surface is a natural friction fighter, and the tape provides a foot-protecting barrier.
• Body Glide: This can be purchased at sporting goods stores and is applied to the feet before hiking.  It reduces friction and hence prevents blisters.
  
• Trim your toenails

Cool your heels

• Get the right shoes: Unless you’re carrying a 30-pound-plus load and/or have weak ankles, you really don’t need heavy-duty hiking boots.  Light, good-fitting shoes with ample ventilation go a long way toward preventing blisters.
• Get grit out of your shoes now: The tiniest burr, pebble or bit of grit can rub through your skin in minutes — especially in areas like the back of your heel where the skin is not as tough. As soon as you feel something in there, stop and get it out.
• Rest and rub: On an all-day hike,  just taking off the socks and airing things out cuts heat considerably.
• Superfeet insoles: Provide more arch support than the typical insoles.  Come in different colors with correspond to different arches and usage expectations.  I use the green color and they work very well for me.

Types of blisters and treatments:

The skin-rubbed-away blister

This has the most obvious treatment: clean it thoroughly with alcohol wipes and antibiotic ointment, put some gauze over the exposed area and tape the whole thing closed to prevent further friction. The exposed flesh will harden a bit when exposed to air, so let it breathe awhile before you apply the dressing and tape over the wound. Be extra careful not to tape over any loose skin, because it’ll just peel back off when you remove the tape.

The fluid-filled blister

On most day hikes of no more than a few hours, you’re probably better off taking it easy and letting the blister heal on its own, but if you’re going to be on your feet for a long time (all day or on a backpacking trip,) draining a larger blister is going to be pretty much mandatory.

Standard advice: Clean your hands and the wound area; using a lighter, burn the tip till it turns red, then let it cool, using matches can cause contamination. Make a tiny puncture at the edge of the blister and let the fluid drain.

Once you’ve done all that, clean the wound with your alcohol wipes and antiseptic ointment and let the remaining skin protect the wound. Cover with gauze and tape it closed, taking care not to tape any loose skin.

A milder fluid-filled blister might best be left alone or taped over to reduce friction. Walk more slowly, take more rest stops and air out your foot to cool it down when you rest.

• Pinpoint your exact location in longitude and latitude even when its dark, foggy, or you don’t otherwise have the slightest idea where you are.
• Determine the distance and direction from your location to another specified point.
• Mark where you park your car, so you always know which way to get back.
• Establish your altitude, and track your elevation history as a profile.
• Mark locations along your route, or intended route, with “waypoints”
• Show what direction you need to go to get back on track.
• Offer traditional navigation assistance with a built-in digital compass, if available.

But here are a few other real-trail things that GPS ads won’t always tell you:

• You must still carry a map and regular compass. GPS units don’t always work the way you might expect, and you don’t always have the coordinates you need for a destination, so you need a paper map for reference and a compass as backup.
• GPS units don’t work well, if at all, in buildings or under tree heavy cover. So if you’re in a forest, you may need to find a clearing to set your position, which isn’t always easy.  One thing to look for is a high sensitivity receiver when purchasing a unit.   This can help with some of these problems.
• GPS units go through batteries if you keep them on for extended times – which you need to do for tracing routes, for instance.  Always carry extra batteries.
• When a GPS unit indicates you are one mile from a designated spot, that is an “as the crow flies” mile, not a trail mile.
• Don’t take it out for the first time without learning something about it at home first.
• The first thing a GPS unit does when you turn it on is to start looking for satellite signals, trying to nail down its position. You may get a signal meter like on a cell phone, or it will tell you how many satellites it is communicating with – most need 3-4 out of the 12 to be accurate.

The basic GPS skills:

• How to set a waypoint of your current location;
• How to enter the coordinates of a different location from a map or other reference source;
• How to determine directions from your current location to another waypoint;
• How to use the built in compass and altimeter;
• How to replace the batteries.

One of the great things you can do with a GPS unit is record your “track” as you walk.  This is analogous to a digital bread crumb trail and can be set at any interval you choose.  The immediate benefit to this in the field is that you retrace your steps if you wander off the path and don’t have any waypoints marked in the vicinity.  Most websites dealing with this topic suggest setting the interval to .10 miles – meaning every .10 miles it records your position.  All these points are strung together at the end of the trip and can be saved as a .gpx file.  These .gpx files can then be uploaded to popular trail sites such as backpacker.com or everytrail.com.   You can also link pictures to your GPX tracks if the clock on your digital camera and your GPS unit are matched.  Backpacker.com and everytrail.com talk you through this and it’s really easy.  Another huge advantage is that you can search out trips that people have already uploaded and download them to your GPS unit before you go out.  You can also preview the waypoints (marks along the track) and view the track in Google Earth – allowing you to get a 3d view of the trail and elevation profiles.   Very cool stuff.   See the trails section of this website for examples of this in action.

Additional resources:

www.lowergear.com

Goose down is very warm. It is lightweight to carry and can be easily compressed for travel and quickly regain form when shaken out.  However, goose down is also more expensive and loses its insulating properties when wet – a consideration if sleeping outdoors or traveling in inclement weather.

Synthetic filled bags are cheaper than goose down and retain their warmth even in wet conditions. They dry faster than down and are good choices if  sleeping outdoors on the ground such as with a tarp tent or bivy.  However, synthetic bags are heavier and larger which can be a downside if you are hiking long distances with the bag.

Rectangle, Tapered or Mummy?

As with the insulating materials, the shape of bag you choose will depend on your specific needs with pros and cons for each type.

Rectangle bags are most similar to bed sleeping and most familiar to the average user.. However, rectangle bags are the biggest and not the best option for carrying on extended hikes.

Tapered bags are somewhat narrower towards the feet area of the sleeping bag. This shape provides less freedom of movement but more warmth because of the restricted space.

Mummy bags are the smallest and lightest to carry. They are very snug to the body (as the name suggests) with a hood that can be fitted around the head to conserve the greatest amount of body heat. While the average user may find the mummy bag uncomfortable to sleep in because of the restriction, they are the best choice for cold weather camping and long hikes because of their warmth and small size.

Which Temperature Rating?

Sleeping bags will list the coldest temperature they are suitable for sleeping in. Depending on if you are camping in the summer or colder months you will need to choose a bag accordingly. Also take into consideration if you are normally cold or hot when sleeping and make the adjustments.

In most cases it is recommended to choose a warmer bag since you can always open it for venting if it is too warm. The temperature rating is based on using a sleeping pad under the sleeping bag which conserves body heat from the ground.

I use the North Face Cat’s Meow +20 degree synthetic bag

Kids Bags?

You may be temped to keep camping costs down by buying a discount sleeping bag for your children. But, if you want your kids to grow up enjoying camping out, buying a discount sleeping bag could lead to their discomfort, and even a dislike of camping.  Don’t be tempted to use that slumber bag you use for sleepovers, either.
Think of it as an investment in the future, and in your camping future! When you buy a kid’s sleeping bag, make sure it fits your child properly, and has some room for your child to grow. A sleeping bag like this should be able to grow with your child for several seasons, and still keep your child warm in the coldest camping conditions you face. You can find a kid’s sleeping bag in both mummy and rectangular styles, so choose what makes your child feel the most comfortable and secure.

Side flashes occur when the cloud-to-ground strike fails to meet the upward leader and is attracted to another high point which is more conductive. Side flashes can arc through the air or travel over the ground and carry the same energy as a direct strike. Injuries due to side flashes are much more common than direct strikes.

Ground currents occur once the lightning has hit the ground. From there, it emanates from the point of the strike, dissipating along pathways such as wet rocks, crevasses, and tree root systems. Injuries from this type of lightning strike are also quite common and are just as serious as side flashes and direct cloud-to-ground strikes.

To minimize your risk from lightning, you want to get away from tall trees and away from mountain peaks or high ridges. If you are near or on the water, you want to get to shore and avoid wet areas that can conduct ground current. And if you are in a field, you want to get out of the open to avoid being the high point.

You can further protect yourself by squatting on top of your pack or a sleeping pad or on a boulder that sits on top of other boulders. If you can squat without your hands touching the ground, ground current will travel up one leg and down the other rather than traveling up your torso and cooking your major organ groups.

NOTE: The Following Lightning Safety Guidelines Have Been Adapted and Excerpted from “The National Outdoor Leadership Schools Wilderness Guide” by Mark Harvey (1999)

1. Stay off high peaks and ridges. The higher you are, the greater the chance of getting struck.
2. Stay away from shallow caves and overhangs. Although they may look safe, the electricity can jump these small gaps and electrocute you.
3. Stay away from lone, tall objects like single trees in an open field. They are likely to be hit, and you could be hit by the ground current. If you can’t avoid this situation, then crouch in the “cone of protection”. Project a line from the lone object, often a tree, at a 45 degree angle. This forms an imaginary circle around the object that you should stay at.
4. Avoid metal objects and bodies of water. They are good conductors and can attract lightning. This includes metal pack frames, trekking poles, canoes, tent poles, etc.
5. If you are in a group, separate yourselves by at least 30 feet. That way, others can give first aid if one person is struck. If you stay in one big bunch, then there will be nobody to help if you all get struck.
6. Avoid wide open spaces. You are at a greater risk of being struck if you are the only thing around. The best place to be during a lightning storm is in a large group of trees.
7. Assume the Lightning position by insulating yourself from the ground with your sleeping pad. This will help with ground current, which is what kills most people in lightning-related accidents. Crouch on this pad with your toes pointing down hill and your heels together. This will allow the current to run through your feet rather than your whole body in the event that the ground current finds you.

Additional resources:  www.sectionhiker.com

Located high in the wilderness, obtainable only by foot or by saddle, are five unique hike-to camps spaced 5.7 to 10 miles apart along a loop trail in Yosemite’s beautiful High Country.

Overnight accommodations in Yosemite at the High Sierra Camps includes full dinner and breakfast, served in cozy dining tents. Box lunches for the next day on the trail are available at an additional cost and may be ordered the night before departure.

All lodging is in canvas tent cabins with dormitory-style steel frame beds with mattresses, pillows, woolen blankets or comforters. The staff makes every effort to keep members of a party in the same tent(s), but sometimes splitting a party is necessary.

Guests must provide their own sheets or sleep-sacks and towels.

Camp descriptions-

Merced Lake (1916)

Located along one of the largest lakes in Yosemite, this camp is encircled by granite ridges and domes. Because of its lower elevation, it is relatively warm and has slightly different vegetation, such as large white firs, aspen and lodgepole pines. With the largest occupancy it’s great for groups and often this camp has last-minute availability.  Merced Lake High Sierra Camp is also the furthest camp from any trailhead.  With roughly 14 miles of steep hiking to get to Merced Lake from either Yosemite Valley or Tuolumne Meadows, most visitors choose to stop at either Vogelsang or Sunrise first, and then continue on to Merced Lake the following day.   Merced Lake has 19 cabins with accommodations for 60 guests. Elevation: 7,150 ft.

Vogelsang (1924)

Contour lines

The heart of a topo map is its overlay of contour lines, each line indicating a constant elevation as it follows the shape of the landscape. Contour lines that are close together represent steep slopes.

Grids

Topographic maps almost always carry a grid of lines which divides them up. This is either based on degrees of latitude and longitude or a special grid developed by the mapping authority such as UTM -Universal Transverse Mercator coordinate system.

Simply defined, scale is the relationship between distance on the map and distance on the ground. A map scale usually is given as a fraction or a ratio—1/10,000 or 1:10,000.  These “representative fraction” scales mean that 1 unit of measurement on the map—1 inch or 1 centimeter—represents 10,000 of the same units on the ground.  The second number (ground distance) is different for each scale; the larger the second number is, the smaller the scale of the map. In the small-scale map (1:316,800), there is less room; therefore, everything must be drawn smaller, and some small streams, roads, and landmarks must be left out altogether. On the other hand, the larger scale map (1:63,360) permits more detail but covers much less ground.

The U.S. Geological Survey (USGS) publishes maps at various scales. The scale used for most U.S. topographic mapping is 1:24,000. USGS maps at this scale cover an area measuring 7.5 minutes of latitude and 7.5 minutes of longitude and are commonly called 7.5-minute quadrangle maps. Map coverage for most of the United States has been completed at this scale.  Maps at 1:24,000 scale are fairly large and provide detailed information about the features of an area, including the locations of important trails and most campgrounds. Footbridges, drawbridges, fence lines, and private roads are also shown at this scale.   I’ve included a USGS scale grid on the website to give you an idea of what scales are used where.   US sectional maps are 1 : 2,000,000 scale. where 1 inch represents 32 miles.

USGS Maps

What is a bear-resistant food canister?

Bear canisters are light weight (less than 3 pounds), cylindrical, high impact plastic, aluminum or carbon fiber containers designed to fit inside or on the outside of your pack.  One canister of this size can hold 5-6 days of food for one person or up to 3 days worth of food for two people.

Canister use is now required by many park agencies, including Yosemite, Kings Canyon and Inyo National Forests.

Reminders on using canisters

Besides being careful to lock all bear attractants in the canister you should store the canister a safe distance from your camp – 100 feet. However, do not hang them from a tree since ropes or bags attached to the canister will enable a bear to carry it away, possibly out of sight.

Remember, when you are using a canister ALL scented items – food, toiletries and garbage – must fit inside the canister throughout your entire trip unless you are in attendance or actively preparing your food.

• Carry the first two meals outside of the canister: lunch and dinner.
• At the trailhead, make sure that ALL food, trash, toiletries and scented items will fit inside the canister the first night.
• Put the canister and your kitchen at least 100 feet from your sleeping area.
• Leave the canister on the ground.  Do not hang the canister from a tree.
• Never leave canisters open and unattended, rather leave them locked unless actively retrieving items or putting them away.
• Likewise, never leave backpacks unattended along the trail while making a pit stop.
• Remember to check pockets of clothing and backpacks for any forgotten scented items and place them in your canister.
• When it is time to eat, take out only the foods that you need for the meal, repack the remaining contents, and re-lock the canister while cooking and eating.

Popular and approved models include:

Garcia Machine Backpacker’s Cache
Bear Vault

Additional resources: http://www.wcs.org

• Boil the water – This is the good old standby. The main disadvantage of boiling your water is carrying enough fuel to provide ample water for your trip. It also makes the water taste flat.
• Chemical Disinfectants – Iodine or chlorine dioxide. Some of the most popular and effective brands are Potable Aqua Tablets, and Aqua Mira.  One of the main problems with using iodine or chlorine is the taste they give the water. If using iodine, one effective method for reducing the taste of the iodine is a secondary tablet placed in the water after the initial treatment is complete.  The KlearWater treatment is a liquid that is made from chlorine dioxide, which doesn’t impart a chemical taste to the water.  One disadvantge is that you need to wait 30 minutes for the treatments to be complete.  Not as big of an issue if you plan ahead a bit.
• Filtration – This is the method I’ve used for years. The flavor is maintained, or even improved, by the use of water filters. Unfortunately, there is no such thing as the perfect water filter.  Because there is no perfect water filter for every situation, be sure to compare and buy one suited to your needs. Where will you be using it most? How often will you use it? How easy is it to use by yourself? How comfortable is it to use? These are all very important considerations.  Another thing to think about is the ability to clean the filter in the field. Another thing to consider is the availability of replacement filter cartridges.  My personal favorite is the Katadyn Hiker PRO.
• Ultraviolet (UV) Light – This is a relatively new process for treating water in the backcountry. Innovations in design have minimized the size and weight of these water treatment devices, making them an excellent choice for the backcountry.  The SteriPen Adventurer has some excellent features geared specifically for those of us who need something durable and lightweight as well as effective. It weighs only 3.6 ounces with the included batteries and will purify .5 liter/16oz of water in 48 seconds, or 1 liter/32oz in 90 seconds. It will destroy viruses, bacteria and protozoa, but it is less effective in murky water. If you will be treating water that isn’t clear, it is imperative that you filter the water through the optional SteriPEN Prefilter or fabric, such as a bandana or cheesecloth, before using the SteriPen.

Here are several more tips for water usage in the backcountry:

• When brushing your teeth, be sure to use purified water.
• Remember that you do not need to treat water used in cooking or hot drinks as long as it comes to a rolling boil before you drink it.
• Filtering your water directly from a stream or pothole can be very difficult.  you can use a high sierra cup to scoop water into a nalgene with sill filter, then treat with iodine, or filter pump into another nalgene.   If you are in an area of stagnant water, try lifting up rocks or digging holes in the mud to allow water to come in.

I normally bring two nalgene bottles.

Additional resources: Hitthetrail.com

1) Canister Stoves, which burn liquefied gas (butane or butane-propane mixtures) you purchase in ready-to-go sealed canisters found at outdoor stores and other outlets.  These stoves feature instantaneous lighting.   Best for: Weekend backpackers, pedalers, and paddlers who primarily camp in warm weather, at low elevations, and who would rather trade dollars and a few ounces for an extra measure of convenience.

2) White Gas Stoves that burn a gasoline-like liquid bought in quart or gallon cans, and poured off into the stove tank in the quantity you need. These usually require some form of priming to light properly.  Best for: Ounce-counting adventurers bound for long trips (5+ days) in a variety of conditions and topography, including high, cold places. Also best for people concerned about the monetary and environmental costs of using canister stoves.

Weight

Canister: Although canister gas provides really light heat for short trips, on longer trips with more canisters, the weight of the canisters soon mounts up and makes the stoves heavy overall. For example the small Peak 1 canister for 3.5 oz (100g) of fuel weighs (3.1 oz) 88g empty. That’s nearly as much as the fuel it contained! Larger canisters are not as inefficient.

White Gas: Although the stoves themselves are heavier than most canister stoves, the difference is not so large if you factor-in the following: 1. You can tell how much fuel is in the tank and can save weight by carrying no more fuel than you need. You don’t have the weight of the extra canister you must take when you aren’t sure how full the other canister is!
2. A fuel bottle carrying 14.5 oz (420 g) fuel weighs only 4.8 oz (140g). Compare that with the canister figures!

Running Cost

Canister: Running costs are very high compared to white gas. This becomes a significant factor on long trips or if you use stoves a lot.

White Gas: Very cheap to run — a gallon of white gas can be bought for little more than the price of one 8-oz canister.

Cold Weather Performance

Canister: Not great once temperatures approach freezing, better when fuel contains propane and uses iso-butane instead of n-butane as the main component of the mix.

White Gas: Performance unaffected by cold.

High Altitude Performance

Canister: Reduced exterior air pressure improves gas flow, even at low temperatures. Convenience and no need for priming are assets in cramped high-altitude tents, and when people are functioning below par due to altitude effects.

White Gas: White gas stoves seem to function at high altitudes if you have appropriate working conditions, such as base camps in which to use them. Not as nice to use inside tents as canister gas because of fumes and large flames during priming.

Additional resources: www.gorp.com

The Causes of Dehydration

There are many things that can cause dehydration, the most common are vomiting, diarrhea, blood loss, malnutrition, and plain old failure to replenish liquids lost from sweating and urination (Not drinking enough water). Many illnesses and diseases can trigger acute dehydration due to the increased body temperature and sweating that usually occur. This is why your doctor tells you to drink plenty of fluids when you are ill. Your body uses fluids to expel toxins as well as to keep your system flexible, lubricated and running smoothly.

Signs and symptoms

Symptoms of dehydration usually begin with thirst and progress to more alarming manifestations as the need for water becomes more dire. The initial signs and symptoms of mild dehydration in adults appear when the body has lost about 2% of it’s total fluid. These mild dehydration symptoms are often (but not limited to):  Thirst, loss of appetite, dry skin, skin flushing, dark colored urine, dry mouth, fatigue or weakness, chills, head rushes.

If the dehydration is allowed to continue unabated, when the total fluid loss reaches 5% the following effects of dehydration are normally experienced:  Increased heart rate, increased respiration, decreased sweating, decreased urination, increased body temperature, extreme fatigue, muscle cramps, headaches, nausea, tingling of limbs.

When the body reaches 10% fluid loss emergency help is needed IMMEDIATELY! 10% fluid loss and above is often fatal! Symptoms of severe dehydration include: Muscle spasms, racing pulse, vomiting, shriveled skin, dim vision, painful urination, confusion, difficulty breathing, seizures, chest / abdominal pain, unconsciousness.

Be aware that these are not the only symptoms of severe dehydration that may manifest in response to dehydration, these are simply the most common. Symptoms of dehydration will differ from person to person because the body is a complex network of systems and everyone’s body is different. When these systems are disturbed due to loss of fluids there will be several common symptoms shared by most bodies, but there may also be unusual or unexpected responses depending on the particular person in question. Age also plays a part in the manifestation of symptoms. Signs of dehydration in a child will not be the same as those experienced by a teenager, adult or in the elderly. Dehydration prevention is the best treatment for every age group.

Treatment for Dehydration

When a person becomes dehydrated they have also lost electrolytes so it is very important to replenish them along the water. The type of electrolytes needed for rehydration are sodium and potassium salts usually found in sports drinks like Gatorade and pediatric formulas like Pedialite. Electrolytes are needed for electro-chemical reactions within cells. A lack of electrolytes in the body can interfere with the chemical reactions needed for healthy cell operation and is known as water intoxication. This can become a serious condition and has lead to death in extreme cases.

If a person is showing minor symptoms give them plenty of water and let them drink it very slowly, in small sips. Electrolytes are also important to replace. Electrolytes can be readily had from Gatorade or Pedialite. They are also found in salty foods but eating any food while dehydrated will only dehydrate the body more since fluids are required for digestion. If Gatorade or Pedialite are not available, slowly replenish the bodies liquids with water and follow that up after symptoms have subsided with a small salty snack or a very light meal.

If a person is showing some of the more severe symptoms of dehydration as listed above, call an ambulance immediately. He or she may be past the point where ingestion of the proper fluids will help; get them medical attention immediately.

Prevention of Dehydration

The average person looses between two and three litres of water a day through the breath, sweat, and urine. This number can increase or decrease based on the types of activities that a person engages in. Heavy exercise can cause a body to loose more than 2 liters an hour. To prevent dehydration you simply need to replenish the liquids that are lost throughout the day. Many resources and sites will tell you to drink 8 glases of water a day, or give you a set number of litres to drink but the honest truth is that every BODY is different and only you will know how much your BODY needs.

Only YOU can know how much water YOU need to be at your best. Thats right, WATER. Not soda, not juice, not sugar-drinks. Pay attention to your fluid loss and take special care to replenish it as it is being lost. By the time you feel thirsty you are already dehydrated – you want to avoid becoming thirsty in the first place. Pay attention to the color of your urine, dark urine is usually an indicator that you are dehydrated. Drink more water.

1. Navigation
2. Sun protection
3. Insulation (extra clothing)
4. Illumination
5. First-aid supplies
6. Fire
7. Repair kit and tools
8. Nutrition (extra food)
9. Hydration (extra water)
10. Emergency shelter

1. Navigation

Map and compass are now viewed as two components of a navigation system. Add a wrist altimeter and GPS.

A topographic map (in a protective sheath or case) should accompany you on any trip that involves anything more than a short, impossible-to-miss footpath or frequently visited nature trail. Handout maps, the type offered at visitor centers or entrance stations, usually provide only simplistic line drawings of trails and do not show the topographic details necessary for route finding. If, for example, you stray off the trail or need to locate a water source, you need a topo map.

A compass equipped with a sighting mirror can also be used to flash sunlight to a helicopter or rescuer during an emergency.

An altimeter is a worthwhile navigational extra to consider. It uses a barometric sensor to measure air pressure and provide a close estimate of your elevation—information that helps you track your progress and determine your location on a map.

2. Sun Protection

This involves sunglasses, sunscreen (for skin and lips) and, for optimized protection, lightweight, skin-shielding clothing.

When choosing sunscreen, health experts advise choosing 1) a formula that offers a sun protection factor (SPF) of least 15, though SPF 30 is recommended for extended outdoor activity and 2) one that blocks both UVA and UVB rays.

You should reapply as often as every two hours. And don’t overlook SPF-rated lip balm.

3. Insulation

Conditions can abruptly turn wet, windy or chilly in the backcountry, so it’s smart to carry an additional layer of clothing in case something unexpected (you get hurt or lost, for example) prolongs your exposure to the elements.

Common options include a layer of underwear (tops and bottoms), an insulating hat, extra socks and a synthetic jacket or vest.

4. Illumination

Headlamps are the light source of choice in the backcountry. Reasons:

• Hands-free operation (their No. 1 advantage over flashlights)
• Low weight
• Compact size (so they occupy minimal space in your pack)
• Long battery life (in models using light-emitting diodes, or LEDs)

Because LEDs can handle rugged use (no filaments to break), offer vastly superior battery life and are perpetually evolving to higher levels of performance, it is quite likely most, and maybe all headlamps will be LED models.

Many headlamps also offer a strobe mode. It’s a great option to have for emergency situations. Headlamps offer their longest battery life while in strobe mode.

Always carry spare batteries— Every member of a backcountry party should carry his or her own light.

5. First-aid Supplies

Any kit should include treatments for blisters, adhesive bandages of various sizes, several gauze pads, adhesive tape, disinfecting ointment, over-the-counter pain medication, pen and paper.

6. Fire

Matches headed into the backcountry should be the waterproof variety, or they should be stored in a waterproof container.  Storm matches from REI are good – take the striker panel with you. Mechanical lighters are handy, but always carry some matches as a backup.

Firestarter, as the name implies, is an element that helps you jump-start (and possibly sustain) a fire.  The ideal firestarter ignites quickly and sustains heat for more than a few seconds.    My favorite is WetFire, it comes in small white cubes from which you create a tiny pile of shavings.  These shavings are easily ignited with a Steel Scout striker and will create a flame that burns for a minute or two, plenty of time to get a fire started.  Other  candidates include dry tinder tucked away in a plastic bag, lint trappings from a household clothes dryer, cotton balls with Vaseline, Esbit fuel tablets.

7. Repair Kit and Tools

Knives or multi-tools are handy for gear repair, food preparation, first aid, making kindling or other emergency needs. A basic knife should have at least one foldout blade (more likely two), one or two flathead screwdrivers, a can-opener and (though some people will call this a luxury) a pair of foldout scissors.

If you carry a self-inflating mattress, you probably do not carry a repair kit for it. Typically, wrap strips of duct tape (the universal fix-it product) around your water bottle or trekking poles so you can repair who-knows-what in the backcountry.

8. Nutrition (extra food)

Always pack at least one extra day’s worth of food. It can be as simple as a freeze-dried meal, but it’s even smarter to include no-cook items with nearly infinite storage times: extra energy bars, nuts, dried fruits or jerky.

The process of digesting food helps keep your body warm, so on a cold night it’s smart to munch some food before bunking down—just don’t leave animal-attracting leftovers inside your shelter.

9. Hydration (extra water)

Mountaineering suggests always carrying at least one water bottle and a collapsible water reservoir. You should also carry some means for treating water, whether it is a filter/purifier or chemical treatment.

When beginning extended travel along a ridgeline or in alpine conditions, it’s wise to consult your map and try to envision possible water sources. Try to resupply at the last obvious water source before beginning a stretch of unpredictable water availability.

10. Emergency Shelter

Shelter is a new component in the updated Ten Essentials, one that seems targeted at day trippers. (Most overnight wilderness travelers already carry a tent or tarp.)  Options include an ultralight tarp, a bivy sack, an emergency space blanket (which packs small and weighs just ounces), even a large plastic trash bag.

Thanks,
-Tim