hiking

Taking a leisurely hike seems like a fun way to spend an afternoon, but if you're not careful, you could end up getting hurt. Follow these tips on your next hike to keep you safe and injury free.

• Know the route: Being familiar with the trail will help you avoid obstacles like cliffs and deep rivers. If you're checking out a new place to hike, go with someone who's been on the trail, research beforehand, or bring a GPS. If you are familiar with the trail, it's still a good idea to go with someone who can offer help in case you fall or get hurt.
• Gear up: Splurge on a solid pair of hiking boots with a rugged sole to prevent slipping, and if you have weak ankles, choose a pair that covers this area of your leg. Pack a walking stick to help support your weight on inclines and declines, and don't forget basic first-aid supplies either. Bring snacks, water, and a a cell phone, too. You may not get service, but if you do, a cell phone could save your life.
• Start off on the right foot: A hike is a workout just like a run or bike ride, so to get your muscles ready, do a short warmup before you start trekking up a steep mountainside. If you're new to hiking, ease into it with shorter, flatter routes, and gradually ramp up as you build endurance and strength. Stop often to rest your muscles, catch your breath, and stay hydrated. You can also find a tree and do these stretches.

Keep reading for more injury-preventing hiking tips.

Whether you're an avid hiker or you enjoy the occasional trek, a strenuous hike puts a strain on the body. The more you strengthen your body, though, the more stamina you'll have when out on a big hike. Trust me when I say that all of your sore muscles will thank you for the extra love that comes from each of these yoga poses.

Virasana

For opening up your thighs, knees, and ankles, Hero pose will be your savior. Your body might also be ready for the full expression of Sleeping Hero pose, but if it's too much at this point, then don't fret. Simply staying grounded with your tush between your heels while breathing deep will help give your tired legs some relief.

Eka Pada Rajakapotasana

Getting into Pigeon pose might stress out yoga newbies, but it's an integral pose for a hiker's health. Not only does it open up the hip flexors and rotators to help keep your hips happy, but it also can soothe a sore lower back. Make sure to hold Pigeon for an extended amount of time — at least three minutes on each side! — in order to really get the most out of it.

Keep reading for two more poses for hikers.

Warm Summer weather calls for outdoor excursions. I'm definitely a beach bum, but mixing things up in the woods can be a welcome change of pace and scenery. If you're interested in reshaping your relationship with hiking, setting an intention and making a point to connect with nature can make the whole experience more beautiful. Interested in taking things to the next level? Here's a few ways to make your next hike more than just a walk in the woods.

• Get present: While having a phone is necessary for safety purposes, make a point to stop taking calls, texts, and emails — even if you have service! Disconnecting from technology and reconnecting with nature can leave you with a real sense of calm and rejuvenation.
• Stop and smell the roses: Don't rush away the moment! If you catch a glimpse of a beautiful view or an aspect of nature you're particularly moved by, don't be afraid to take a few moments and take it all in. Just be sure to give your hiking buddies a heads up so you don't get left behind!

Keep reading for two more ways to enjoy your hike even more.

An amazing way to take in scenery, hiking is also a great way to burn calories. And whether it's two miles or 20, you'll want to make sure that your backpack is filled with all the essentials. From safeguarding your skin to helping protect against a serious emergency, here's everything you'll need to have in your pack before hitting the trail.

• Water: Do not let yourself get dehydrated out on the trail — especially when the weather is unusually hot. Carry a big water bottle or, better yet, a women-specific hydration pack. Hydration packs allow for more water and make it easier to get a drink than having to fish for your bottle. Reservoir pouches fit right inside a backpack, and a tube from the pouch runs out toward your shoulder. To get a drink of water, bite down on the end of the tube and suck. An hour or two before your hike, drink an ounce of water for every 10 pounds of body weight, and for more extreme hiking conditions, hydrate on the trail with some sort of electrolyte replacement.
• Sunscreen: When spending a full day hiking, one application of sunscreen won't be enough. Be sure to follow the specific guidelines on the sunscreen bottle to know how often to reapply. Keep in mind that if it's hot out, then you'll want to apply sunscreen more frequently since you'll likely be sweating it off, but it also helps to choose a water-resistant or sports-specific brand. Make sure to apply sunscreen 30 minutes before heading outdoors; that way, it will be thoroughly absorbed by your skin.

See the rest of the items — including one that may save your life — after the break!

Memorial Day is approaching, and we've got warm weather on the brain, but it's not just about getting in shape for the beach. Hiking is a great cardio and muscle-building workout — and you can burn 180 calories in just 30 minutes. Hiking trails vary in difficulty, yet no matter where you go it's a common sight: once-enthusiastic hikers having to stop halfway through, too exhausted and out of shape to finish the trail.

When you're on the trails, don't quit before you want to — if you're looking forward to a hike this season, start with these exercises.

Endurance: Spend some time working on your endurance before a long hike, and it'll all be worth it once you reach the hilltop. Increase the incline the next time your walk, jog, or run on the treadmill, and spend some time on a slower-paced, longer run during the week. Read more on how to increase your endurance here.
Core: Carrying a backpack while making your way up an incline requires engaged, strong abs; strengthen your core with these seven ab workouts.
Lower body: Strong legs make for impressive ascents, so go ahead, do some more squats (and then some). Here's a list of our favorite lower leg exercises to strengthen your glutes, hamstrings, and quads.

How did you spend your long weekend? OnSugar blogger houseofanais spent it hiking in Yosemite — with two-year-old twins, no less! She shares how she prepped for her hike.

I recently was asked to test Lifefactory's ecological water bottle made out of glass and covered by a cute silicone sleeve (many people might know this brand better for their glass bottles for feeding babies). I was really excited since so many celebrities such as Jessica Alba and Reese Witherspoon have been spotted using this bottle out and about in LA. Obviously it was heavier than a plastic bottle, but not much more than a metal one. What was great about it, is the fact that glass keeps the water tasting good all day long — unlike plastic bottles. So far I have been very happy with the bottle, but the big test is going to be this weekend when the family hits Yosemite and weather might soar to 100 degrees.

Read more after the break.