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Don't hit the trail without the 10 essentials

Hiking and backpacking are great ways to relieve stress and reconnect with nature, but don't leave home without the 10 essentials for the trail to stay warm, healthy, hydrated, and to be prepared for emergencies and quickly changing weather.

And add to that list an 11^th essential – a sense of humor. While not tangible, a sense of humor can calm a tense situation and put people at ease.

These 11 might even save your life.

Lay out your hiking equipment and the 10 essentials before your trip. Learn how to use all equipment including the first-aid kit. Hikers and backpackers should take a CPR class with first aid.

1) Hydration: The most commonly forgotten essential is water. Hikers can easily forget to drink enough water or bring enough water, and additional hydration is needed during the warm summer months. Don't forget electrolytes, also.

2) Nutrition: Bring extra food. The conveniences of a refrigerator are not available in the wilderness. Bringing ample snacks and food not only provides energy, but also helps keep your body temperature up when the weather turns cold. Also, extra food can come in handy in emergencies.

3) First aid: Basic first-aid supplies can provide comfort and relief in an emergency. On long hikes, a blister can turn into a painful experience without proper treatment. Understanding how to use a first-aid kit as well as CPR can save lives. Get CPR certified. The additional knowledge doesn't add any extra weight to your pack and can help save a life.

4) Sun protection: During the hot summer month, the sun isn't your friend if you aren't prepared. UV-rated sunglasses can prevent eye damage. A sun hat with a drop behind the neck can help prevent sun burn and even sun stroke.

5) Insulation: Bring extra clothes if you are hiking at higher altitudes. Mountain weather changes quickly and extra layers will keep you warm and dry.

6) Light: Bring an extra flashlight even on day hikes that could run long. LED headlamps allow your hands to be free and are small, light, and easy to pack. Always change to fresh batteries at home before heading out on the trail.

7) Fire: Matches and a lighter don't always guarantee warmth in emergency situations, but they can go a long way in making an uncomfortable situation more tolerable and keep you alive until help arrives. Test your matches and lighter before leaving home.

8) Emergency shelter: In the event of an emergency or unexpected foul weather a Mylar bivy sack can help retain enough body heat to save your life or the life of a fellow hiker.

9) Tools/repair kit: Carrying a small multifunction pocket knife is a must for all hikers. It has infinite uses from cutting that annoying hang nail to cutting the gauze bandage in your first-aid kit, and more. Bring a basic repair kit specific to your equipment such as an extra pair of shoe laces that fit your hiking boots.

10) Navigation and communication: Take what you know how to use and is appropriate for the trip. Trails are often not well marked, and it's easy to take a wrong turn. A map and GPS (with fresh batteries) are basic for any hike or backpacking trip. 11) A sense of humor: Enjoy your trip, laugh, and bring home stories of your adventure to share with friends and family. It can also come in handy in emergencies and tense situations.

"Bring a sense of humor when you hike," says Neil Fricke of Norwalk and vice president of the OC Hiking Club. "And, a sense of wonder and adventure also can be useful."

Pack the 10 essentials in a water proof container such as a Ziploc baggy to keep them dry for stream crossings and wet weather.

OC HIKING CLUB PLAYS VITAL ROLE IN THE RESCUE OF TWO MISSING TEENS

IRVINE, Calif. — (BUSINESS WIRE) — A grueling five-day search for two missing teens had a successful outcome, thanks to the expertise of dedicated members of the Orange County Hiking Club.

Lost for days in Trabuco Canyon, the rescue of Nick Cendoya and Kyndall Jack was greatly helped by OC Hiking Club member, Ted Sindzinski.

Advanced Hikers from the OC Hiking Club (Hike Everywhere), were onsite in Trabuco Canyon a little over an hour after a search party was requested, applying their extensive expertise of the area and many years of hiking experience.

Using their knowledge of the terrain, the Advanced Hikers from the OC Hiking Club divided into five search groups. Each group was assigned an area to search and maintained regular contact with search organizers from the Hike Everywhere main office.

When the club's search parties were assembled, Ted Sindzinski spent the day searching for the teens and then deciding to stay on for one last search of the day.

Ted Sindzinski was approached by two friends of Nick Cendoya's and together they discovered and then identified Nick's voice and location via an echo from a neighboring canyon. Nick was located and airlifted out for medical attention. Kyndall was found the following day in a nearby area.

A big thank you goes out to all of the Advanced Hikers from the OC Hiking Club who responded to this emergency. Special thanks to Ted for staying on and helping Nick's friends go on a search that saved the lives of these two teens.

To acknowledge the tremendous efforts of the OC Hiking Club and its members, the OC Hiking Club is proud to announce the publication of a special edition of "Safe Hiking and Other Wilderness Adventures."

This fun and informative trail survival guide will be available April 16th, 2013 as a free download for a limited time. For your copy go towww.OC-Hiking.com.

If you would like to support the continued activities of OC Hiking Club, including search party support initiatives, please donate here. Hike Everywhere / OC Hiking Club is a 501c3 charitable nonprofit.

Thank you again to Ted Sindzinski and all of our Advanced Hikers and congratulations on a successful mission!

A special thanks to our Search Teams:

• Cadillac to Old Camp: Glenn, Dan, Sean, Steve
• Horsetheif and Trabuco trail: Tony, Scott, Ted, Ivana
• Holy Jim Falls area: Gary, Marc, Karen, Brian
• Falls Canyon: Dave, Danni, Esti
• Robinson Ranch Rd: Josh, Ryan

Peak of prevention

Don’t let these critters bug you on the trail

By SUKI REED

For The Orange County Register

The bugs that can be found on OC trails might also live in your back yard. Here are local insects to watch for and how to avoid them.

Spiders

You are about as likely to be bitten by a spider while hiking in Southern California as you are of meeting Spiderman on the trail.

All spiders have fangs, and all spiders have venom, but spiders seldom bite unless provoked and few are poisonous. Also, the reaction to a nonpoisonous spider bite can vary significantly from person to person.

Black Widows/Brown Widows - have a painful bite that is rare, but highly poisonous. Black/brown widows can be found under things such as rocks or deteriorating logs, but are almost never seen on the trail.

Brown Recluse - doesn't exist in California according to expert Rick Vetter of University of California Riverside. For more on spider myth go to: http://spiders.ucr.edu/brs.html

Bees

The European honey bee and killer bees are both common in Orange County and can be found in back yards or on the trail. It is difficult to tell the bees apart, so treat all bees with respect to be safe.

European Honey Bees - The most commonly used bee in So Cal agriculture is the Italian honey bee. This bee is docile and nests high in shrubs trees, and roofs. They will sting only if provoked and may chase for 5 to 10 minutes.

Killer Bees - They were interbred with Italian bees and the South African honey bee in hopes of creating a mild-mannered, but highly active pollinator. The breeding failed and the bad tempers persisted. The media dubbed this crossbreed - killer bees, and they are hyper sensitive. Do not swat or disturb them in any way.

When crossing a field be careful not to knock a bee off its flower as it pollinates. If you see a bee hive or swarm in the wild, stay at least 50 to 100 feet away. They also hate the vibration of machines like lawn mowers, weed whackers and even car engines. If you aggravate them in any way, they may pursue you for up to 45 minutes.

Nests are found low on the ground in drainage ditches or under rocks. If these bees chase, the only solution is to run and remember that they have a hard time navigating obstacles. They can be escaped by creating navigational confusion by running around trees, or through brush or buildings.

Orange County Hikers Rescued

We are so happy to hear that both of the teenage hikers were rescued.  Thank you to all of the Orange County Hiking Club members who helped during the search.  We hope for a quick recovery for all who were injured.

Read the LA Times story here.

Outdoor Cooking

By Suki Reed, OCHC President, as Published in the Orange County Register 

If you think of trail food as merely fuel, think again. There's no reason to abandon taste on the trail.

Here are a few tips and recipes for trail treats to delight the most discriminating palate.

Trail tips for the aspiring outdoor chef

To make cooking on the trail easy, before the hike throw away unnecessary boxes and packaging and place all the ingredients in Ziploc baggies. Be sure to label them with a Sharpie (especially since mashed potatoes look identical to pancake powder) along with any instructions cut from the side of the boxes, so you don't forget how to make it.

Another tip is to get familiar with your equipment before hitting the trail. Practice cooking trail meals at home using your backpacking camp stove, cookware and utensils. Also remember that water takes longer to boil at higher altitudes.

For an easy breakfast, do not underestimate the pleasures of a humble bagel at higher altitudes. This is my personal favorite at elevations above 10,000 feet. This is a no fuss, easy-to-prepare breakfast that is warm and allows you to get out on the trail early.

Early bird breakfast

Bagels Cream cheese Instant coffee or tea

Warm and brown the bagels over the camp stove flame, slather with cream cheese and enjoy.

An easy main meal

The main meal can serve as lunch or dinner. It is always safest to eat 1⁄2 mile away from your sleep spot so animals are not attracted to your area.

Salmon Surprise

1 package Mary Janes Farm Organic Mac 'n Cheese (Prepackaged trail meal) 1 package Raging River Ready-To-Eat Smoked Wild Salmon 4 oz Philadelphia Cream Cheese

Directions: Purchase the prepackaged trail meal at any outdoor outfitter and add boiling water, plus all ingredients to the package, stir, seal and let sit 10 minutes. Neil Fricke, of Norwalk and Orange County Hiking Club vice president says, this is, "a meal you would be proud to share, but won't want to."

Couscous delight

1 cup of couscous (Near East---toasted pine nuts or whatever flavor you like) 1 --- 7oz pack of white chicken cuts (precooked) 1/2 cup of bacon bits (soy bacon)

1/2 cup of sun-dried tomatoes 2 tsp of dried onions 2 tsp of olive oil

Directions: Boil 1 1/4 cup of water (add 2 tsp of olive oil & spice sack from couscous box). Stir in couscous, chicken, bacon bits, sun-dried tomatoes, and onion. Cover; remove from stove. Let stand for 5 minutes

Serves: 2 hungry hikers

Smashed garlic potatoes & beef sausage

1 􏰁 9 oz. or 12 oz. of Hickory Farms Beef Summer Sausage 1 pack of instant mashed potatoes (just add hot water) 1 to 2 tsp. of garlic powder (add to your liking) 1/4 of bacon bits (soy bacon)

Directions: Bring 1 1/2 cup of water to a boil. Cut up Hickory Farms Summer Sausage to bite size pieces. Stir in mashed potatoes, Summer Sausage, bacon bits, and garlic powder. Let stand for 5 minutes

Serves: 2 hungry hikers

Using a dehydrator is easy.

Laura Romero from Irvine enjoys fine dining in the backcountry with these two easy recipes.

Easiest main meal of the day Use a dehydrator before hitting the trail. This meal requires prehike prep time, but using a dehydrator is easy. Simply pour the ingredients in and wait the allotted time. This meal is quick to make once you get to camp. From Mark Edwards of Huntington Beach comes an easy Italian meal for the trail.

Backcountry Italian dinner

One jar of your favorite marinara sauce (add spices to taste) Two servings angel hair pasta 2 tsp. olive oil Veggies (optional)

Parmesan cheese Bread, red wine (optional) Serves: 2 hungry hikers

Directions: Before leaving on your trip, dehydrate the jar of marinara sauce with spices added in a dehydrator. Using a Gardenmaster Digital Dehydrator and Jerky Maker makes this easy. This unit dehydrates sauces, veggies, fruit, beef, and chicken.

To dehydrate marinara sauce, pour the sauce on to the dehydrator tray and dehydrate at 140° for about 8.5 hours. Next, break the solid sheet of marinara sauce into two-inch pieces and put into a plastic Ziploc bag, make sure you label the bag. Dehydrate the veggies in the same manner.

Once at camp, cook the angel hair pasta for three minutes, rinse and drain. Gently stir in olive oil to keep pasta from sticking, set aside and keep warm. Next rehydrate the marinara by slowly adding the dehydrated marinara to warm or boiling water, stirring constantly. Mix with the pasta, sprinkle with Parmesan cheese, and enjoy. It'll taste like it just came out of your mom's Italian kitchen. Bring some bread, parmesan cheese, red wine, and you're ready for a delicious backcountry Italian dinner.

Don't be left out in the cold

By SUKI REED / For THE ORANGE COUNTY REGISTER

By the time Southern California begins to see cold weather, most states are already buried in snow.

Some say we never see cold weather, but the truth is we see so little cold weather that many people are unprepared for it when it finally arrives.

Failure to prepare for cold weather can make winter hiking and backpacking trips unpleasant and even dangerous.

Dress to stay warm and be prepared to add or remove layers as your level of activity or the weather changes.

The first layer of clothing when dressing for cold weather is thermal underwear. Because you may sweat, this first layer should provide wicking to keep moisture off the skin where it can freeze. Cotton is not a wicking material because it captures moisture in the fabric which can give you an after-exercise chill. Common materials for the base layer are high-tech synthetics, silk or wool blends.

The second layer should provide insulation to retain body heat. Materials used for this are usually fleece, down or wool.

The third and final layer is the outer shell. This is the layer that is exposed to the elements. Popular material for the outer layer consists of gortex or other waterproof nylons.

Hydration and nutritional needs are also different in the cold. The body burns more calories to stay warm and needs more fluid to metabolize nutrients effectively. Carry high calorie food and eat frequently.

Keep your water supply from freezing. Start the hike with heated water, storing it inside your pack and using an insulated hydration hose.

Avoid eating snow as a source of water because the body has to expend more energy to warm it in your tummy. If you need water, melt and warm the snow before drinking.

Winter sun poses a greater risk for sunburn and snow blindness. Snow blindness, or sunburn of the eye tissues, is caused by overexposure to ultraviolet rays reflected from snow, water, dirt or even sand. It is painful and dangerous. In severe cases it can result in blindness.

Wear sunscreen with a high SPF (such as a zinc oxide).

Wear good UV sunglasses to prevent burning your eyeballs through "snow blindness."

Wear Chap Stick to protect lips.

A hat may not protect you fully because UV rays are reflecting off the ground.

By being aware and prepared on the trail, you can enjoy exquisite winter beauty. To join some winter hikes, you can join the OC Hiking Club for free at www.oc-hiking.com

Layering for cold weather warmth:

Suki Reed is president of the OC Hiking Club

An advanced hike in advanced beauty

Discover Crystal Cove State Park's panoramic views

By SUKI REED / SPECIAL TO THE REGISTER

Some childhood memories are unforgettable, and for me, hiking in Crystal Cove State Park is one of them.

I've walked around this area since I was a kid, and the park's natural beauty has turned it into my favorite local hike.

For one thing, the panoramic view is pristine; no pink terracotta-roofed houses.

Once grazed by cattle, this scenic land was part of the Irvine Ranch and became official parkland in 1979.

Now open to hikers of all levels, the land hosts a myriad of beautiful trails, rolling hills, an oak-filled canyon and wildlife including; mule deer, coyote, squirrels, hawks, snakes, bobcats, rabbits, squirrels, pelicans and hummingbirds.

So, if you're looking to become one with nature while getting some exercise, Crystal Cove is the place to hike.

About the park:Crystal Cove is a 3,000-plus-acre nature reserve with a 3-mile stretch of beach and a large wilderness area. The views include Saddleback, rolling green hills, and ocean views with Catalina Island seeming so close you can touch it.

Where:Crystal Cove State Park (we're NOT meeting at the ranger station).

When:Feb. 14 (Valentine's Day). You'll receive a small Valentine's gift from AquaClip.com: bottled water with your own Aqua Clip.

Join ochbc.org for information on the time and place to meet.

How long:Around 3 hours. The distance traveled will be 8 miles. There's one portable toilet, but it's a long walk, so be ready to use a bush!

What to bring:It can be cool in the morning and hot by the time we're done - so dress in layers, wear comfortable shoes, wool blend socks, a sun hat and bring plenty of water and snacks.

About the hike:It's an advanced LSD (Long Slow Distance) hike up hilly terrain. The loop begins over the scenic hills of "Pacific Ridge Trail," and then down into the lush valley. We'll cross the bottom of the Morrow Canyon and hike up a notoriously long hill that is aptly named, "I Think I Can." After defeating this hill, we'll head back on Morrow Ridge and return home on Bommer Ridge. In the event of rain, the park closes and the hike will be canceled. Call the ranger station for current rain information: 949-494-3539.

Don't get lost:Don't attempt this hike on your own. Many hikers have gotten lost - and of course, have been found - but don't let this happen to you.

Don't drink and hike

Sprained ankles most common injury on the trail, and yes, alcohol contributes to many hiking disasters.

By SUKI REED / For The Orange County Register

I cannot tell you the number of times I have been asked if there are mountain lions, bears or snakes on a hike. The answer is many times yes, but these critters are not seeking hiker-kebabs.

The most common injuries and fatalities in the wilderness are not caused by blood thirsty animals; they are actually caused by the hikers.

National studies published in the American Medical Journal, conducted in eight National Parks as well as the National Outdoor Leadership School, show the most common injury are: soft tissue damage of the lower extremity, aka the common sprained ankle.

As for fatalities, the most common in a 10-year period in Yosemite National Park resulted from falling.

Delving deeper, you will find many injuries and fatalities are caused by carelessness on the trail. In other words, the hiker attempted something risky such as moving onto unstable ground to explore a ravine.

A 13-year study on wilderness mortality discovered yet another non-animal-related cause of death - alcohol, a "probable causative" factor in 40 percent of traumatic deaths. So, if you want to sip yummy hot toddies, I recommend waiting until the end of the hike.

Dr. David Michalik, DO, assistant clinical professor of pediatrics at UCI, speaks on "Hiker Safety and First Aid." at REI, as part of the Orange County Hikers & Backpackers Club educational series. Go to ochbc.org for time, date and address. His talk covers; the most common injuries, what to do if injured on the trail, and First Aid essentials for every hike.

I have synthesized here a small portion of Dr. David Michalik's research on the most common injuries and fatalities:

- 70 percent of nonfatal injuries were musculoskeletal/soft-tissue - majority ankle and knee,

8 National Parks (Montalvo et al., West J Med. 1998).

- 80 percent of all student/instructor injuries, sprains, soft tissue (ankle most common),

National Outdoor Leadership School (Gentile DA et al., Ann Emerge Med. 1992).

- 112 fatalities - falling 41 percent; struck by something (including motor vehicle) 21 percent; drowning 17 percent and cardiac arrest 10 percent,

10 Years Yosemite National Park (Hung EK et al., Wilderness and Environmental Medicine, Summer 2007.

- Alcohol "a probable" causative factor in 40 percent of traumatic deaths,

13-year Study Wilderness Mortality (Goodman et al, Ann Emerg Med. 2001).

Do we suffer from 'nature deficit disorder?'

The call of the wild beckons us outdoors to the serendipity of health and well being.

By SUKI REED / For The Orange County Register

Richard Louv's new book "Last Child in the Woods" is meant to get children away from the TV/computer/Wii and into the outdoors, but it's also a call of the wild for adults.

Louv, awarded the 2008 Audubon Medal by the National Audubon Society, clearly portrays in his book the "magic" through the portal of nature. There is something magical that happens when people start spending time outdoors.

As president of the OC Hiking Club, I have watched thousands of people become more peaceful, confident and healthier by spending time outdoors. Swapping the TV set for hiking boots can have a multitude of benefits, and some people even come to the club because it was, "recommended by their doctor."

Whether it is exercise, positive social interaction or simply the magic of the outdoors, the recipe seems to work. After spending time on the trail, I have watched people overcome illnesses and injuries. Small miracles happen when people spend time outdoors in nature.

"Last Child in the Woods" asks adults to take kids into nature and offers several revealing suggestions. One is that the ADD/ADHD diagnosis began to rise as a direct relationship to kids spending more time indoors.

If this is true, could it apply to adults as well? Louv also points out that children need more than a once-a-year field trip outside. Similarly, could adults benefit from more time outdoors? And he states that child obesity has risen to an all-time high as time outdoors has decreased to an all-time low.

The soon to be released Orange County Parks, Recreation and Environment Report 2009 states: "Louv has coined the phrase 'nature deficit disorder,' which is not technically a medical diagnosis. It is instead the articulation of what many have come to realize in the past few decades: More children are spending less time outside."

For example: 

— Children at 8 years old can identify 25 percent more Pokemon characters than wildlife species.

— Only 22 percent of children walk to school (71 percent of their parents walked to school).

— Obesity in California children has increased from about 10 percent in the 1985 to close to 22.6 percent in 2007.

Clearly, as children spend more time indoors their weight is rising and health is declining. Could the same be true for adults?

If you would like to have an outdoors experience of your own and avoid being the "Last Adult in the Woods," you can get information on local hikes or join OC Hiking Club at www.OC-Hiking.com. 

The club offers primarily adult hikes and offers only one children's hike per month, but your support will allow us to expand and offer outdoor children's hikes and programs as well.

Great Hiking Quotes

Hiking in the Heat

It's amazing to think that just a few weeks ago we were giving tips on how to stay safe during the cold weather.  But with the promise of heat this weekend, what do you need to keep in mind?  

HEAT AND SUN SAFETY TIPS

Symptoms of Sunburn

Symptoms of sunburn do not occur immediately. Most people have already gone home before they realize they’re sunburned.

In 15 minutes or less sunburn can occur without symptoms.

• Skin may redden as quickly as half an hour, usually 2 to 6 hours.
• Pain usually is worst from 6 to 48 hours, the burn continuing up to 72 hours, followed by peeling (and itching) which can last weeks.
• Redness.
• Discomfort and pain.
• The skin feels hot because of increased blood flowing to the area to speed healing.
• In rare and severe cases, sunburn can cause swelling, itching, rash, nausea, vomiting and fever. First and second degree burns are possible, with hospitalization necessary.

Risk of Skin Cancer

Skin cancer is a result of long term, repeated exposure to the UV rays of the sun. The ultraviolet rays of sunlight cause damage to the DNA of skin cells.

The amount of exposure to UV rays depends on many factors: what time of year it is (winter or summer), what time of day it is (peak exposure is midday – 10AM to 4 PM), terrain that increases exposure (water, snow, sand, light-colored rocky areas that reflect sunlight), is it daylight savings time?

Always protect your skin from the sun.

Sunburn Prevention

• Wear wide-brimmed hats
• Use sunscreen (at least 30 SPF) and reapply it after sweating- if you have used “enough”, that is probably not enough.
• Put sunscreen on before you hike and again at a break.
• Zinc Oxide has the highest SPF and an excellent “barrier” protectant.
• Wear long-sleeved clothes (such as Solumbra brand with UV protection)
• Sunglasses with UV protection.

NOTE: Sunglasses without ultra-violet protection can cause more damage because the pupil dilates, allowing more UV into the eye.

Treatment of Sunburn

• Time is the main treatment for sunburn.
• Topical creams & lotions relieve pain
• Fresh aloe vera in combination with olive oil to cool skin
• Cortisone cream and vitamin e oil may relieve inflammation.
• Advil and Aleve may reduce inflammation and relieve pain
• Hospitalization in severe cases (first and second degree burns).

Heat Safety when Hiking

Your body has a system in which it cools itself by radiating heat directly from blood vessels close to the skin, by exhalation and sweating.

In a hot environment, it may not be possible to drink enough water to replace the fluids your body loses as it tries to cool itself. Most people can assimilate a maximum of one liter of water in an hour, and in extreme conditions of high humidity, heat and exertion, you can lose 3 times that amount in one hour.

Your body also loses electrolytes when you urinate or sweat. Electrolyte capsules are key to maintaining hydration at high temperatures. If your stomach sloshes, you are not assimilating water and may need more electrolytes.

What to Wear in the Heat

Your sweat will not cool your body unless it evaporates; you may be in more danger of overheating on a humid day rather than a dry sunny day.

Wearing “wicking” fabrics aids the sweat evaporation process.

Cotton is not a wicking fabric.

Dehydration Symptoms

• Thirst
• Loss of appetite
• Low endurance
• Fatigue
• Headache (similar to a hangover)
• Flushing
• Rapid pulse
• Dark Urine color
• Elevated temperature
• Dry skin
• Cramps
• Dizziness or Fainting upon standing
• Inability to urinate
• Delirium
• Lethargy
• Unconsciousness
• Swollen Tongue
• Death

Prevention and Treatment of Dehydration

• Avoid alcohol
• Avoid caffeine
• Avoid dry foods
• Avoid sweating
• Hydrate regularly (thirst is not a reliable gauge)
• Drink water
• Take electrolyte capsules
• Dress appropriately to aid cooling (wide brimmed hats, light colored wicking clothing)
• Train if you plan to be active in hot weather (sunny and/or humid)
• Plan your activity to avoid exertion during the hottest part of the day
• Reduce activity, as necessary, in hot weather
• Do not drink sport drinks with high amounts of sugar

Heat cramps/Heat exhaustion/Heat stroke

These terms refer to symptoms pointing to a medical emergency brought about by the body’s inability to cool itself, progressing from uncomfortable to life threatening.

Symptoms of Heat Exhaustion

• Cramps or muscle soreness (early stages)
• Dizziness
• Feeling faint
• Nausea
• Exhaustion
• Headache
• Profuse sweating
• Rapid, weak heartbeat
• Cool, moist, pale skin
• Low-grade fever
• Dark-colored urine

Treatment of Heat Exhaustion

• Get out of the sun (shade or indoors)
• Have person lay down
• Slightly elevate feet and legs
• Loosen/remove clothing
• Wet person
• Cool by fanning
• Have person drink cool water

Covering the person with wet clothes, towels, etc may trap heat rather than cool.

Symptoms & Treatment of Heat Stroke

Heat stroke is a life threatening condition requiring immediate medical attention and hospitalization.

• High Temperature — though person may complain of chills
• Failure to Sweat — hot, dry skin ( may be moist from prior exertions, however)
• Shallow, Rapid Breathing
• Rapid Heart Rate — as much as 130 beats or more, at rest
• Hyperventilation
• Neurological difficulties such as slurred speech, failure to comprehend speech, confusion, hostility, hallucinations, seizures, loss of consciousness, coma
• Muscle weakness or cramps

For more trail safety tips, visit the OC Hiking website.