Plan ahead for outdoor adventures

Hitting the trail is a great way to add adventure and a challenge to your current workout.

Proper planning is key, however, before heading outdoors. ACE Fitness Matters recently published a useful checklist for anyone planning on hiking, camping or simply heading outside.

Educate yourself: Research the area where you are planning on backpacking. Keep in mind that you are leaving behind the amenities of civilization.

If you are traveling by yourself, you need to know your own strengths and limitations.

Purchase guidebooks on your destination and, if possible, talk to locals to get a real feel for the hiking/camping area you will be visiting.

There is always safety in numbers, so an organized group might be a better choice as ideally it will have a knowledgeable leader.

Expect the weather to change: Check into local weather reports before heading out and if the forecast is bleak, postpone your hike.

A rain shower does more than just dampen your clothes as you might find your hiking trail has been washed away.

Set priorities when packing: No one ever plans on getting hurt, stranded or lost, but preparation for the unimaginable can be important in case of emergency.

Shelter is a basic necessity, so pack something that will keep you warm and dry. Water and fire also are essentials when it comes to surviving a sticky situation. Flares become useful when trying to signal for help.

The international sign for distress comes in threes -- three fires in a triangle, three columns of smoke, three whistles or three gunshots.

Know your equipment: Fancy camping gadgets become useless if they stay in your pocket.

Learn to read a topographical map and a compass before you head out on your trip. Guidebooks, such as those published by The Appalachian, provide invaluable information about the wilderness.

Stay hydrated: As with any exercise session, staying hydrated is vital. When you are outside, you might not be able to judge as easily when you are thirsty. The recommendation for drinking water is two quarts of water per person per day. If you are planning to get water from a river or stream, bring a water filter or some means of disinfecting or treating the water. In the case of emergency, it would be better to drink questionable water rather than die of dehydration.

Fuel up for your hike: Carbohydrates provide quick energy and are ideal for long hiking trips. Bring food with you that is energy-concentrated, like granola bars and fruit. Proteins are not ideal in this situation as it takes time and energy to break them down and also requires a lot of water.

Before you head out, always inform family or friends as to exactly where you are going and how long you plan to be out. If available, fill out a hiker log at each ranger station in the wilderness area you visit.

An outdoor adventure can be a great experience for the family looking for an active vacation. Hiking and camping are recreational activities that get you away from the daily grind and provide inherent exercise opportunities. By planning ahead, you will be able to physically handle any situation that arises.

Kim Springer and her husband, Mike, are certified personal trainers and owners of Springer Training. They can be reached at 233-9442 or at their Web site www.springertraining.com.