The Art of Hiking - Hiking Alabama: A Guide to the State's Greatest Hiking Adventures - page 448

ary exercises you might consider are squats, leg lifts, sit-ups, and push-ups. Other
good ways to get in shape include biking, running, aerobics, and, of course, short
hikes. Stretching before and after a hike keeps muscles flexible and helps avoid
injuries.
Preparedness
It's been said that failing to plan means planning to fail. So do take the necessary
time to plan your trip. Whether going on a short day hike or an extended backpack
trip, always prepare for the worst. Simply remembering to pack a copy of the U.S.
Army Survival Manual is not preparedness. Although it's not a bad idea if you
plan on entering truly wild places, it's merely the tourniquet answer to a problem.
You need to do your best to prevent the problem from arising in the first place. In
order to survive—and to stay reasonably comfortable—you need to concern your-
self with the basics: water, food, and shelter. Don't go on a hike without having
these bases covered. And don't go on a hike expecting to find these items in the
woods.
Water. Even in frigid conditions, you need at least two quarts of water a day to
function efficiently. Add heat and taxing terrain and you can bump that figure up
to one gallon. That's simply a base to work from—your metabolism and your
level of conditioning can raise or lower that amount. Unless you know your level,
assume that you need one gallon of water a day. Now, where do you plan on get-
ting the water?
Preferably not from natural water sources. These sources can be loaded with in-
testinal disturbers, such as bacteria, viruses, and fertilizers. Giardia lamblia, the
most common of these disturbers, is a protozoan parasite that lives part of its life
cycle as a cyst in water sources. The parasite spreads when mammals defecate in
water sources. Once ingested, Giardia can induce cramping, diarrhea, vomiting,
and fatigue within two days to two weeks after ingestion. Giardiasis is treatable
with prescription drugs. If you believe you've contracted giardiasis, see a doctor
immediately.
Treating water . The best and easiest solution to avoid polluted water is to carry
your water with you. Yet, depending on the nature of your hike and the duration,
this may not be an option—one gallon of water weighs eight-and-a-half pounds.