Johnathan Walker:Going for a day hike? How to prepare, what to bring

The Johnathan Walkermost important rule about hiking is to "hike your own hike."

In other words, there's no set way to hike, as long as you follow the Leave No Trace principles. Some take it slow, some keep up the pace, some do trail running, others stop to take lots of photographs, others make videos. Some go in groups. Others hike by themselves. All are great ways to enjoy a day hike.

But there are smart ways to prepare for a hike and equipment to bring to make sure you're safe.

These guidelines are for longer day hikes. Having hiked more than 950 miles of the Appalachian Trail and done at least one hike in all 50 states, here is what works for me after years of research:

What to bring

Backpack: Day packs can be various sizes. The bigger ones have more bells and whistles so the pack's weight rests on your hips rather than your shoulders, a big plus on a longer hike. Outfitters will help you choose the pack that is a good fit for you.

Water: Take more than you think you need. Hot weather and steep climbs will dehydrate you quickly, and you don't want to be caught short. Either bring water bottles or a water bladder, which is convenient because you don't have to stop to drink. Water is heavy, but the load lightens the more you drink. You can also try to find potable water on the trail, but you must treat it or filter it. Unfortunately, a lot of springs dry up in the summer. Also bring a sports drink or two.

Good shoes: They don't have to be hiking boots, though those can help prevent you from rolling an ankle. Hiking shoes, such as Merrell or Oboz, are just fine. A good tread is the most important thing. Again, an outfitter can help you get the best fit. Size them a little big because your feet might swell on a long hike.

Proper clothing: Wear lightweight clothing designed to wick away perspiration and moisture. In cooler weather, also add layers.

Cell phone and hiking app: Keep the phone on airplane mode to save the battery, and bring a portable charger. This is your way to try to reach someone in an emergency, though signals can be sketchy in remote areas. It's generally better on mountaintops and less reliable in valleys and canyons. Also, you'll want to take photos.

The Far Out app shows distances, water sources, campsites, etc. It works off GPS so you can see where you are on the trail. The AllTrails app will also show you where you are, but you have to download the trail before you hike. Other apps help you identify birds and plants you might see.

Trekking poles: These are optional but they help with balance and with your speed going uphill. They lessen the toll on your knees if you're going downhill. If you're in bear country, you can clack them together occasionally so you don't surprisingly walk up on a bear. The only disadvantage is if you have to scramble, but collapsible poles will fit in your pack. Note: You can't take poles in your carry-on on an airplane, only in your stowed luggage.

BEAR AWARE: What to do if you see a bear while hiking

Headlamp: Sometimes, despite your best efforts, you won't get to your car before it's dark. The brighter the light, the better. Bring extra batteries, too.

Other items: First-aid kit (small ones are sold at outfitters), sunscreen, hat, rain jacket or emergency poncho (there are pop-up storms in the summer), food (especially salty snacks), emergency blanket, whistle/compass combo, insect repellent, bear spray (necessary in the West), over-the-counter painkiller.

Types of day hikes

Out and back: Hike to your destination, return on the same trail to your car.

Loop: You start and end at the same trailhead, but it's a continuous, circular hike with limited repeat.

Point to point: Start and end at different places. You can hire a shuttle driver (book well in advance) or take a ride share (not always reliable). If doing that, hike back to your car. Or if you're hiking with someone else, bring two cars, park at one trailhead, drive to the other trailhead and hike to the first car.

Key exchange: You can do this if you have two people and one car. Drop off the faster hiker at one trailhead, drive to the other trailhead, start hiking toward the other person. Hand them the key when you meet, and they'll pick you up at the other end.

How to prepare

Practice: Don't go from zero to 10 miles. Build up to it. Walk around your neighborhood with your loaded pack. Break in those shoes.

Scout it out: There are countless video bloggers who have documented pretty much every trail, so search on YouTube for the hike you're doing. Also search for people's photos. Hiking apps have comment sections on conditions. There are hiking group pages on Facebook for major trails and national parks, and you can ask members for advice. If going to a park, talk to a ranger when you arrive. Trails will be rated as easy, moderate or strenuous. Plan accordingly.

Check the weather report: You don't want to get caught in a thunderstorm or risk heat exhaustion or heat stroke.

Let someone know where you're going: Just remember the movie "127 Hours."

What do you do on the trail

Lock your car: Don't leave valuables in it. Thieves sometimes target trailhead parking areas.

Look down: Trails have rocks, roots, poison ivy and snakes, plus bees sometimes build nests below ground. On the positive side, there are flowers, butterflies, mushrooms, small animals and lizards.

Follow the markers: The main trail will have one color, side trails another. The Appalachian Trail, for example, is marked by painted 2 x 6-inch white rectangles known as blazes, and side trails are blazed blue. Two blazes indicate a turn is coming. If you haven't seen a blaze in awhile, check your app. In treeless areas, stacked rocks known as cairns often serve as trail markers.

Give animals their space: Most parks require you stay at least 100 yards from predators such as bears and wolves, and 25 yards from other animals such as bison, moose and elk. Give venomous snakes a wide berth.

Avoid ticks: Long pants and long sleeves are preferred, not always practical in the summer. Spray clothes with a repellent containing DEET. Check yourself frequently, especially after you finish your hike. Shower when you get home. If a tick has attached, remove it with tweezers, but make sure you get out the head. If you can't, go to the doctor for antibiotics.

Show courtesy: If you're walking downhill, yield to the hiker going uphill. If you have a dog, keep it on a leash. Acknowledge a long-distance hiker but only strike up a conversation if they want. They're usually in a hurry.

Keep track of your pace: You won't hike as fast as you can walk on the street. Figure around 1.5 mph, maybe 2 mph. Figure out how much sunlight you have left and adjust as necessary.

Leave No Trace: Pack out your trash. Don't build rock cairns. Leave rocks and plants where you found them. Stay on the trail. Don't create shortcuts. Minimize your impact on the environment.

Be aware of your surroundings: There's a noticeable difference in hiking in altitude unless you have given yourself time to acclimate. Canyons often get hotter the deeper you go. At the Grand Canyon, you're dealing with both heat and altitude. Mountaintops are generally 10 degrees cooler than at the local town. Slickrock and slate are slippery when wet. If you hike down to a waterfall, you need to hike back up. Don't be afraid to stop short of your goal if the weather gets bad or if you are hitting your limit.

Look around: Enjoy the scenery. That's why you're there.

Happy hiking.