Trekking Handbook for Long Trails

Preparing for Your Trekking Trip

To get started, let's review the main categories you need to check and prepare before heading out with Choiee. Preparing carefully not only helps you ensure safety but also contributes to a fun and memorable trip. Especially when participating in long-distance trekking, from 3-4 days or more, or journeys through forests and mountains that last for tens to hundreds of kilometers, careful preparation of physical strength, mental health, and equipment is the boundary between a memorable trip and a risky survival experience.

Documents & Permits

• ID Card
• Forest/National Park Entry Permit
• Travel Insurance

These documents are essential for participating in trekking activities legally and safely. Please ensure you have all the necessary documents before departing.

Physical Strength & Mental Preparation

Before starting your trekking trip, you need to prepare your physical strength and mental health. Start training your physical strength at least 3-4 weeks before the trip, including cardio and strength exercises. This will help you increase endurance and minimize the risk of injury. Cardio exercises like running, cycling, or swimming 3-4 times a week will help improve heart and lung endurance. Strength exercises like squats, lunges, and step-ups will help strengthen your leg and knee muscles. Additionally, practice walking with a loaded backpack (rucking) with a weight of 8-12 kg, walking uphill or climbing stairs 1-2 times a week to get your body and shoulders used to the actual pressure.

Researching the route and making a plan is also an important part of preparing your physical strength and mental health. Learn about the terrain and weather, assess the slope, soil quality, and water sources along the way, and forecast the weather according to the altitude. Create a daily itinerary and divide the distance into manageable sections according to the group's endurance. At the same time, identify potential return points or the nearest exit to civilization in case of an emergency.

Equipment & Gear

Water Protection

• Rain Cover for Backpack
• Waterproof Dry Bag for storing gear

Lighting & Electronics

• Headlamp
• Portable Power Bank (fully charged)
• Charging Cable

Personal Items

• Multitool
• Lighter
• Sunscreen
• Insect Repellent

Attire

Choose attire that suits the weather and terrain conditions. Shirts and pants should be made of moisture-wicking and quick-drying materials. Trekking shoes should be 0.5-1 size larger than regular shoes and broken in at least 2 weeks before the trip. Layering (wearing multiple layers) will help you adjust your body temperature flexibly. The base layer should be made of moisture-wicking materials like polyester or merino wool, the mid-layer should be made of lightweight fleece or down jacket for colder evenings, and the outer layer should be made of waterproof and breathable materials like Gore-Tex.

Survival & Camping Gear

Prepare sufficient survival and camping gear, including a backpack, tent, sleeping bag, sleeping pad, map, compass, and offline GPS application. Don't forget to bring enough water and food for the entire trip. The backpack should have a capacity of 50-70L and a good frame support system. The tent should be waterproof and able to withstand strong winds. The sleeping bag should have a comfort rating lower than the night temperature in the mountainous region by 3-5°C.

Each item plays a vital role in helping you overcome challenges and difficulties on the trail. Please ensure you have prepared and checked everything carefully before departing.

Nutrition & Energy Management

The body can burn 3,000-5,000 kcal/day when trekking long distances with a heavy backpack. Prioritize high-energy, lightweight, and low-water food like dried noodles, dried meat, and energy bars. Trail snacks like energy bars, chocolate, and dried fruits should be eaten every 1-2 hours instead of waiting for main meals. Drink water in small sips continuously, even when not feeling thirsty, and add electrolyte tablets to your water at least once a day to avoid cramps.

Trekking Skills & Principles

Maintaining a steady pace is the most important principle when trekking. Walk at a pace that matches your breathing, and avoid walking too fast at the beginning to prevent early exhaustion. When climbing uphill, take short steps and keep your center of gravity stable. Using trekking poles can reduce the pressure on your knees and legs by 20-25%, especially when descending continuously. Take care of your feet immediately when you feel hot spots (signs of blisters), stop and apply moleskin or bandages right away, don't wait until the blisters burst.

Group safety is an essential aspect of trekking. Ensure the group has a sweep (rear guard) and a lead, and maintain a distance where you can observe each other.

River Crossing Techniques

River crossing is one of the most critical and dangerous survival skills in long-distance trekking. Fast-flowing water can sweep away an adult carrying a heavy backpack. To cross rivers safely, apply the principles of evaluation, stepping techniques, and safety harnesses.

Evaluation is the first step, assess the situation and find a safe crossing point. Observe the water flow, find a shallow point, and avoid areas with strong currents or underwater rocks.

Stepping techniques are the next step, use appropriate stepping techniques to cross the river. Step slowly, maintain balance, and use trekking poles if needed.

Using safety harnesses is the final step, use safety harnesses to ensure safety while crossing the river. Wear a safety harness and connect it to a rescue rope if needed.

Quick Checklist Before Departure

Check all categories before departing, including documents, equipment, gear, attire, survival and camping gear, nutrition, and trekking skills and principles.

• Documents & Permits: ID Card, Forest/National Park Entry Permit, Travel Insurance
• Water Protection: Rain Cover for Backpack, Waterproof Dry Bag for storing gear
• Lighting & Electronics: Headlamp, Portable Power Bank (fully charged), Charging Cable
• Personal Items: Multitool, Lighter, Sunscreen, Insect Repellent

Please ensure you have prepared and checked everything carefully before departing. Have a safe and enjoyable trekking trip!