After a long hike, it's important to take care of your body to help it recover and reduce the risk of soreness or injury. Here are some of Black Girls Hike's best after-hike routines to follow:
· Stretch - Take a few minutes to stretch your muscles to help them cool down and prevent tightness. Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain range of motion while hiking up inclines or stepping over fallen trees on the trails. You should stretch on a daily basis but especially after a hike to reduce the chance of future injuries. Focus on stretching your legs, back, and shoulders.
· Hydrate - It is possible to become dehydrated from hiking, especially if you're hiking in hot weather, at high altitudes, or for an extended period of time. When you hike, your body loses water through sweat and breathing and if you dont replace that lost water by drinking enough fluids, you can become dehydrated. The general rule of thumb is to drink 32 ounces of water every 2 hours while hiking; more during hotter temperatures and more challenging trails. Drink plenty of water to rehydrate your body and replenish fluids lost during the hike. Consider drinking an electrolyte drink such as Gatorade or Pedialyte to replenish lost sodium, potassium, and other minerals.
· Refuel - After a hike, it's important to refuel your body with healthy , nutrient-rich meals to help repair and rebuild muscles and replenish energy lost. Eat a healthy snack or meal that includes carbohydrates, protein, and healthy fats to help your body recover and rebuild muscle tissue. On average, you will burn between 200-600 calories during a 2 mile hike
· Rest - Allow your body to rest and recover by taking a break from physical activity for the rest of the day.
· Ice or heat - If you're experiencing any soreness or inflammation, consider applying ice or heat to the affected area to help reduce swelling and soothe sore muscles. Options could include a warm bath, IcyHot, or a heating pad after a hike.
· Check for ticks - Be sure to check yourself and your clothing for ticks, especially if you were hiking in a wooded or grassy area. Checking for ticks after a hike is important because they can carry and transmit diseases, such as Lyme disease, to humans. Ticks are more active during the warm months of the year, typically from spring to fall, and they can be found in many hiking areas. They can be difficult to spot because they are small and often hide in areas such as the scalp, behind the ears, or in the armpits. To prevent tick bites, its recommended to wear long sleeved shirts and pants, use insect repellent, and stay on marked trails.
By following these simple steps, you can help your body recover from your hike and prepare for your next adventure.
What are some other things you can do to add to your after hike routine? Let us know in the comments.
Until then, happy hiking!