The physical and mental benefits of hiking They are obvious, but the problem is that people are often ill-prepared when they practice it. In recent months, there has been a notable increase in mountain rescue calls, many of which have ended in unfortunate tragedy and, in some cases, could have been avoided with basic mountaineering knowledge and techniques.

1. GO WELL PREPARED

The most important thing is your gear. Prepare for the worst, but hope for the best. It can be the difference between a good day and a bad one. Keeping your feet comfortable and dry is paramount, so spend as much as you can on rain gear and boots.

To prepare for a day of hiking, there are certain things that should never be missing from your backpack: a first-aid kit and a survival bag. Make sure you also have blister plasters and apply one at the first sign of chafing. There's no point waiting for the pain to worsen; it's about taking care of your feet.

At scenic viewpoints and rest stops, perhaps even lunchtime, if it's a warm day, take off your boots and let your feet breathe and your socks dry. You'll feel much better when you put them back on. A headlamp is also a good idea, just in case it gets dark.

It's advisable to bring sunscreen if it's a hot day. Food and drinks, including sweets for energy, are also essential. Bring more than you think you'll need in case the day runs longer than expected.

Pack your backpack the night before (a duffel bag) separately from perishable food. This way you won't have to rush in the morning, as I guarantee you'll forget something. The kit is personal, and there may be other items you think you need, so pack them. Also, put the things you don't think you'll use first at the bottom of your backpack.

2. HAVE A MAP ON HAND TO GUIDE YOU

The best advice is to carry a map and compass, but nowadays we have GPS navigation devices for mountain sports. One of the most popular and reliable is Wikiloc , an app that lets you record your routes and follow new ones without getting lost.

In that case, we recommend using the paid option, as it's only €10 per year and will save you from many awkward situations. Above all, take action to avoid getting lost in the mountains.

3. CHECK THE WEATHER BEFORE (AND DURING) YOUR EXCURSION

Weather is a crucial factor. And yet, many hikers put themselves in danger by not having an up-to-date weather forecast.

There's no reason not to stay up-to-date on the weather in the mountains. AEMET It offers forecasts for a selection of Spain's main mountain areas. These are designed for hikers, mountaineers, and other outdoor enthusiasts. Forecasts are issued every afternoon before 6:00 PM and cover the evening period, the full 24 hours from midnight to midnight of the following two days, and then a brief outlook for the next three days. Forecasts are updated first thing each morning, before 6:00 AM.

As we climb hills and mountains, we lose one degree Celsius for every 100 meters of altitude, and that doesn't even take into account the wind chill or whether there's snow on the ground. In the winter months, with snow on the mountains and strong winds, it might be only 0 degrees Celsius in the valleys, but feel like -20 degrees Celsius or colder on the peaks.

4. PLAN THE HIKE AND DON'T GO ALONE IF POSSIBLE

Remember to plan a shorter version of your route as well. Check the weather forecast to see if it's suitable for your hiking abilities. Pack your gear the night before, making sure you have everything you need for the day, including the correct maps and a compass. Don't forget food and bring extra fuel, such as candy, fruit, nuts, and raisins—remember, you'll be burning a lot of calories.

Let someone know where you're going to walk and when you'll be back, or better yet, try walking with someone else. During your walk, don't wander off to admire the scenery, as most accidents happen because people don't watch their step. Respect our wildlife and farmers' land. Close gates and posts, don't feed the animals, and try to stay on the paths. Remember to act responsibly and leave no trace of your visit.

Don't hesitate to visit our trekking footwear section ; being well prepared will save you from more than one scare.