10 Essentials

Now that you have a trail selected and the proper pass the next step is to figure out what to bring.
You may notice that more experienced hikers bring less gear having the experience to predict what they will and won’t need to pack for each outing.

Light layers for 3 season hiking/mountain running

The 10 essentials is a good place to start
Here are my notes on the 10 Essentials and Systems that can help ensure you bring what you need and not a lot of extras.

1• Navigation – map and compass, GPS or mobile device with a photo of the map can save some packing space, be aware that mobile phone reception will be limited or non existent on most of these hikes.

2• Sun protection – Sunglasses, (prefer polarized for mountain travel) sunscreen – face stick or derma-tone will work well for nose cheeks and ears, many hikes in this region offer shelter from the sun while hiking along mountain streams.  My favorite go-to is a light gray sun hoodie.  With SPF 50+ and highly breathable material this will keep heads arms and torso from getting nuked on glaciers.  Wet it down ant it works like natural air conditioning.  A must for summer travel, plus with the fast drying material it doubles as a towel for alpine lake swims.

3• Insulation –  The given season that you are hiking in will determine what you will need to pack for clothing.  The other factor that I pay close attention to is exertion levels.  In the winter wearing layers of skin tight wicking fibers (tights or long johns with insulation and shell layers on top will allow for comfortable movement in different states of exertion.  For example once warmed up I don’t require more than a  pair of tights (and wind briefs) for skate skiing because I will be working hard and producing a lot of body head as a result.  Having dry warm layers to put on when resting or changing pace (like a light weight down puffy) is a good way to stay warm when expending less energy (heat).  In the shoulder seasons an insulated poly pro t-shirt with removable arm sleeves is a great way to have layering flexibly without requiring bringing more garments than what you will end up using.  Knowing what is comfortable to move in at different times of year in different conditions will take some practice.  If I am going to be trail running in the rain I often won’t bother packing a rain shell because it will end up soaking wet on the inside and out.  It is a good practice when emptying your pack after a trip to take inventory of what clothing you used and didn’t use.  Factor your learning into the next trip.  Keeping a gear closet with your favorite garments on hand will give you more time on the trails and less in the gear bin. Base layers.  Check out our brand new tri-blend T-shirt for a super comfy fit on and off the trail.

4•  Illumination – (headlamp flashlight) Most headlamps now weigh ounces and provide many hours of illumination so there is no reason to leave at home and risk benighting yourself or stepping off a precipice in the pitch black turning your day trip into an epic.  Bring a light whether you think you need it or not.

5•  First Aid Supplies – Its impossible to be prepared for everything and there are countless ways to prepare a first aid kid.  While one cannot pack everything you might need in an emergency bringing the items that have multiple uses avoids redundancy and cumbersome extra pack weight.  A standard kit of bandages, medication, splints, and a cutting utensil is good to have in the car.  On a light and fast trip I always bring some  ibuprofen , Benadryl, a Swiss Army knife some twine and a roll of athletic tape.  Using clothing like a buff or handkerchief can serve as sun protection and can be used with the tapetwine for emergency bandages makes an efficient minimal first aid kit.  Using trekking poles can double as a splint as long as you have some twine/tape to fit them etc.

6• Fire – To earn the wilderness survival merit badge a scout must be able to start  a fire with 3 methods without using matches or lighters.  Waterproof matches and lighters are a good choice for your pack.  Flint and magnesium, steel wool, laundry lint are a few other options (a bow and lathe if you are in the 1% that can actually star a fire this way).

7• Repair Kit and Tools – Athletic tape, twine, Swiss Army Knife that are already  in the first aid kit will go a long way in making repairs.  Some extra batteries for headlamp (or check the freshness before you depart) is also a good idea.

8• Nutrition

9•  Hydration – They don’t call these the “Cascades” for nothing.  There is in most circumstances an abundance of fresh water to find along or nearby NW trails.  Regardless of how pristine it looks water should always be purified to avoid the dreaded Beaver Fever (Ghiardia).

10•  Emergency Shelter – Most survival blankets are minimal in size for packing but also provide minimal comfort if needed to bivy overnight.  If traveling in an alpine environment packing a puffy (lightweight down jacket) will provide the best insulation for weight ratio.  A light pair of pants are a great safety net if you need to stop and hunker down.

Nutrition

There is a good deal that can be said about diet for during hiking and in day-to-day recovery.  Here are some basic concepts.

All calories are fuel, some happen to be better quality than others (fruits vegetables) and some you should try to avoid all together (trans fats).  Chris Carmichale’s Food for Fitness is a good read as well as the Paleo Diet.  Many other performance guides like training for climbing also have  good chapters on eating for performance.

Bars, Gels and Trail Ready Packaged Calories

A well balanced diet getting plenty of fruits and vegetables (at least 5 servings a day) the right amount of proteins, while indulging in the bad stuff less often is a good strategy for overall health.  The cleaner your body processes the fuel the more it will translate into powering your body. The basic proven rule is that if you consume more calories that what you burn your body will eventually convert them to fat and vice versa.

While on the trail a 60/40 blend of carbohydrates and proteins is ideal.   This is fairly easy to find in many home made oatmeal cookies, nut rich nutrition and granola bars.  Activities of mid to high exertion that extend past an hour will require the muscle glycogen stores to be replenished.

This in most cases means eating 100 – 250 calories an hour.   The body won’t be able to process more than this an that amount will prevent bonking.  Before a long hike plan on eating plenty of good carbs two days before to make sure the muscle glycogen stores are primed and ready to go.  Don’t eat an excessive amount right before activity to avoid feeling bloated.  Your body will need oxygen rich blood to fuel legs, a blood shunt to the stomach processing a big meal will be counter productive.  When you get off the trail have some good carbs and protein to consume in aiding recovery, bananas with potassium, peanut butter, chocolate milk are popular choices.

Footwear

Just like clothing there are many personal preferences that go into selecting footwear for the trails.  While some may be comfortable moving on technical terrain with full rigid mountaineering boots others will be just as comfortable  with minimal or no shoes at all.

Most of the year in the Pacific Northwest (with exception of late June – September) is often wet.  A waterproof (Goretex) trail  running shoe can be a good choice for nearly year round use.  Extensive hiking with snow can require more substantial boots that can accommodate gaiters and crampons.

Zero heel running shoes or Vibram 5 fingers offer much less support but a better trail feel.  The more miles spent on trails will likely require different footwear for varying conditions.

Make sure you get a good fit while trying out boots, shoes.  A heel slipping out of the pocket can cause blisters while toes bumping the front toe box can make you loose toenails.

Hydration

They don’t call these the “Cascades” for nothing.

There is in most circumstances an abundance of fresh water to find along or nearby NW trails.  Regardless of how pristine it looks water should always be purified to avoid the dreaded Beaver Fever (Ghiardia).  A Steripen is my favorite method of purifying water that I have retrieved from a Cascade stream or water fall.  In situations where there is a lot of sediment in the water a pump or straining through a t-shirt can be a good way to get rid of sediment.  Other options are iodine tablets (leave funky taste) Aqua pure chlorine treatment isn’t as bad tasting but takes several minutes of waiting.  Hard containers like the traditional aluminum bottles or plastic Nalgine bottles are good for carrying hot liquids camping etc.  Otherwise a Camel-back or water bladder will give the easiest access to hydration while you are moving.