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