Normal walking speed on level ground is about 3 or 4 miles per hour and, at that pace, you can expect to burn up anywhere from about 50 to 150 calories per hours. That might not seem a great deal but, compare that to the calories used by simply sitting, and it's not a bad start. Also, for every hour of hiking in these conditions, you'll lose about a liter of fluid (more if it's hot) that will need to be replaced.



When conditions become more difficult, such as with hiking up hills or at higher altitudes, you body has to work much harder. As you walk up steeper slopes you're doing much more work against gravity and, as oxygen concentration levels drop, your heart has to pump harder to get more blood circulating throughout your body to deliver much needed oxygen.

Keep those facts firmly in mind when you begin to tackle tougher terrain. Those more challenging environments are often more beautiful and exciting. Hiking up a heavily forested mountainside at 5,000 feet is definitely more interesting than a stroll around the brush in foothills.

One important thing to do though as you attempt more challenging hikes is to monitor your heart rate to ensure that your heart isn't pounding away in your chest with every step. Your resting rate should be about 70 beats per minute and a hard workout will normally increase this to about 120 beats per minute for short periods. These of course are just averages and will vary from one person to next, but you want to try to ensure when you're hiking that your heart beat stays towards the lower end of the scale for most of time.

If you do that, you should avoid the symptoms of a condition often referred to as high altitude syndrome or acute mountain sickness.

Crossing creeks, rivers and lakes can also introduce a challenge into hiking and, although sheer strength can be very helpful, technique and experience will help considerably.

The first step is to choose a good pair of high-top, waterproof boots which will help to keep your feet dry and avoid foot problems. They will also give you better traction on slippery surfaces. Other waterproof equipment, such as a well-flapped backpack made from a waterproof synthetic material is also helpful.

But the best equipment is that which you carry inside your head - intelligence and experience.

Try not to ford a river if you can avoid it. Cold water, a slippery bottom, undercurrents and other potential dangers are hard to judge. If you can navigate across a creek by stepping on rocks, rather than walking through it, then that's great. Similarly, if you can walk around a lake rather than swimming through, that's also a better option.

Take a bridge or alternative route. The short cut across the creek or lake might seem attractive but you'll actually experience less fatigue with a slightly longer walk than a relatively short, cold temperature swim.