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- Prepare for possibilities of injury, know how to contact emergency services.
- Bring a map of the area.
- Bring a first aid kit.
- Research appropriate equipment needed and ensure it is all functional before expedition.
- Follow your plan exactly.

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Mountain Skills: Preparing for your expedition
Plan the itinerary

Know your itinerary "by heart," to discuss it knowledgeably with participants.

Be mindful of "bail-out" possibilities in the event of injury or adverse weather; know how to contact/notify emergency services.

Use a map and be able to explain the route.

Know where and when to address a particular issue.

Follow the plan exactly, or explain any deviations as they arise.

Prepare and maintain communal and safety equipment based on the number of expedition participants

Organize tents (including replacement parts) and sleeping pads.

Bring adequate cookware and dishes.

Bring a complete first-aid kit (refer to "Type of first-aid kit to bring for a multiweek trek").

Possibly bring a hyperbaric chamber if the group is above 3,500 m for several days.

Check that all equipment functions properly before departure.

Ensure that the needs of potentially vulnerable groups within a party are protected (children, special needs etc.) and that sleeping and washing arrangements are appropriate.

For those working for a club or agency: familiarize yourself with its practices and be a good representative

Know the specification/description sheets for any trips you lead.

Anticipate the type of clients you'll be leading, as well as their expectations.

Be welcoming to all participants, and have a complete understanding of the club or agency's practices and policies.

Dress appropriately.

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This article is an extract from the 'Managing and leading a trek' chapter of the UIAA Alpine Skills Summer handbook. The handbook is a compendium of the essential skills one must acquire in order to become a hiking, climbing or mountaineering leader. The purpose of the handbook is to present tried-and-true techniques that can be learned and mastered only through formal training. The entire guide is now available to purchase as a digital download. To purchase the guide please click here.

Previous extracts from the Guide can be found on our dedicated Skills page.
About the UIAA Alpine Skills Summer Guide
Photo: Monica Dalmasso

The UIAA Alpine Skills Summer guide was first published in 2015. Produced in collaboration with the Petzl Foundation, the guide and has been well received worldwide and is currently available in five languages. To mark the launch of a digital version of the publication, the UIAA is running a series of articles from the guide designed to help hikers, climbers and mountaineers develop their skills and knowledge of the mountain environment.

The guide was developed specifically as a reference document for trip leaders and instructors of club and federations within the UIAA - an aide memoire for climbers and mountaineers who attend training courses delivered by instructors and guides who have gained qualifications accredited by the UIAA. Now open to the wider climbing and mountaineering world, the handbook's four modules focus primarily on summer activities. However, a specific winter guide is currently in production.

TRAINING & SKILLS PARTNER

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UIAA | Mountain Skills: Preparing for your expedition UIAA

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Plan the itinerary Know your itinerary "by heart," to discuss it knowledgeably with participants. Be mindful of "bail-out" possibilities in the event of injury or adverse weather; know how to contact/notify emergency services. Use a map and be able to explain the route. Know where and when to address a particular issue.

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- Bring the correct gear.
- Drink water.
- Climb at a comfortable pace.
- Prepare before expedition.

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How to stay safe while mountain climbing

Climbing to reach the top of a mountain can be a rewarding experience. Along with the thrills of climbing itself, mountain summits often offer sweeping views and uniquely solitary environments.

However, it's important to understand the health and physical challenges you may face when seeking adventure at high altitudes.

Learn about some of the risks of mountain climbing and steps you can take to stay safe.

It's essential to wear proper gear for hiking and mountain climbing. Wear clothing that allows you to move and maneuver comfortably. Choose well-fitting shoes that provide ankle support, stability, and grip.

If you're hiking on rocky trails, use one or two walking poles to help maintain your balance while navigating uneven terrain. A pole will also take some of the physical impact off your knees, hips, ankles, and lower back.

It's a good idea to carry gear for all types of weather. The air is thinner at high altitudes. This can lead to extreme and rapid changes in temperatures. Pack layers of clothing that you can add or remove as needed. Don't forget rain- and windproof outerwear made of lightweight material.

You should also bring something to keep the sun out of your eyes, such as a brimmed hat and sunglasses.

Also, don't forget the sunscreen. The sun's rays tend to be more intense at higher altitudes, especially if reflecting off of snow. Insect repellant is important during warmer months, while light-colored clothing can be cooler and less attractive to pests.

When you're high up in the mountains, you may be far from civilization and access to sustenance. Remember to carry food and water for your trip. Staying hydrated can be challenging because you perspire more at higher altitudes.

Carry all of your extra gear and food in a backpack with at least two straps. Make sure your backpack fits snugly and has padded straps and a waist belt.

Besides the hardship of hiking up a mountain, the high altitude itself can cause serious health concerns.

Acute mountain sickness (AMS) is the most common altitude-related disorder. It's commonly known as altitude sickness. Its primary symptom is a severe headache, but other symptoms may include:

Some other altitude-related disorders include:

high-altitude pulmonary edema (HAPE)

high-altitude cerebral edema (HACE)

peripheral edema, which causes your hands, feet, and face to swell

altitude throat

altitude bronchitis

Always take AMS seriously because it may put you at risk for HAPE or HACE. These are very serious life-threatening conditions.

HAPE happens when excess fluid collects in your lungs. It can cause shortness of breath, difficulty breathing, and coughing up frothy or bloody sputum.

HACE happens when fluid collects in your brain. Along with severe headache and vomiting, it can also cause confusion, uncharacteristic behavior, drowsiness, difficulty walking, and loss of consciousness.

There are several steps you can take to lower your risk of altitude-related illnesses.

Acclimatization

Most altitude-related illnesses are caused by lack of oxygen. High altitudes have a lower concentration of oxygen in the air. You may be able to avoid altitude sickness by proper acclimatization.

It's important to take your time to travel to high altitudes. Rather than driving or flying to a high-altitude starting point, try to start low and gradually move your way up. Once you reach an altitude of 8,000 feet, many experts advise not climbing more than 1,000 feet per day.

Your overall health may limit how high you can safely climb. See your doctor if you've had a recent heart attack, stroke, blood clot, or severe asthma attack prior to planning any mountain trekking.

It's also important to stay hydrated, avoid drinking alcohol, stay warm, not smoke, and eat regularly. Some climbers and trek leaders also carry an oxygen supply when traveling to extremely high altitudes.

Medication

The drug acetazolamide (Diamox Sequels) can help prevent altitude-related illnesses. Acetazolamide works by helping your kidneys get rid of bicarbonate, which stimulates your breathing. This helps you take in more oxygen. It also mimics the physiological changes associated with acclimatization. Side effects can be mild numbness and tingling and changes in taste.

The corticosteroid dexamethasone (Decadron) may be used in those who don't tolerate acetazolamide.

Sleeping at high altitudes can be difficult. Low oxygen intake during the night can interrupt your sleep or leave you feeling tired in the morning. Acetazolamide can help you breathe better throughout the night.

"Climb high, sleep low" is something many climbers swear by. You climb during the day but go down to the lowest altitude possible that's compatible with your trip to sleep at night.

Supplements

If you have iron deficiency anemia, you may want to consider taking an iron supplement before and during travel to high altitudes. Oxygen is transported throughout your body in red blood cells. If you have anemia, you have fewer red blood cells to carry oxygen. Iron supplements appear to be most effective at boosting low iron stores during trips at higher altitudes that last two to four weeks or more.

Descent

If you or a climbing partner has any symptoms of altitude-related illness, descend immediately. Try to descend by 3,000 feet or more. If descent isn't immediately possible, take temporary measures to manage the illness. For example, the person should be placed in a pressurized (Gamow) bag, given oxygen, or given drugs such as dexamethasone.

With proper preparation and careful attention to safety, high-altitude hiking and mountain travel can be a fun, challenging, and truly inspiring experience. Always pack appropriate gear. Take time to acclimatize yourself to higher altitudes. And ask your doctor about the potential benefits of taking acetazolamide and iron supplements.

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With proper preparation and careful attention to safety, mountain climbing can be a truly inspiring experience. We'll give you an overview of the physical challenges you may face when seeking adventure at high altitudes, take a look at the right gear to bring, and share tips for preventing altitude-related illnesses.

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Mountains in Wales Suitable for Expeditions

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Mountains in Wales Suitable for Expeditions

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- Snowdon.
- Carnedd Llewelyn.
- Glyder Fawr.
- Y Garn.
- Elidir Fawr
- Tryfan.
- Aran Fawddwy

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Mountaineering In Wales: Here’s What You Should Know!

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Looking for a guide to help you know everything about mountaineering in Wales? Here are all the top spots that you should not miss out on!

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- Lower risks of heart disease.
- Improves your mental health.
- Helps you to loose weight.
- Increases bone density.

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There are plenty of reasons to head out on a hiking trip or mountaineering expedition.

Both outdoor sports get you right into the heart of the natural world - enjoying the sights, sounds and smells of nature and providing you with the chance to disconnect from the hustle and bustle of the modern world.

They are also both great social activities. Head on a private expedition with some friends or family to reconnect or join a group tour and make some new friends. Regardless of the option, you're almost certain to create memories that last a lifetime.

Keep reading: A Beginner's Guide to Mountaineering

However, one of the top reasons to take up or continue your hiking and climbing passion is for the myriad physical and mental health benefits that both provide.

Hiking and, especially, mountaineering are strenuous physical activities. In order to enjoy and excel at them, you will need to get into good physical condition and maintain it.

The reward for doing so, however, is immense. Not only will you get out into the wilderness and visit places to which cars, cities and nature documentaries simply cannot bring you, but you will also reap the numerous health benefits associated with getting there.

Below we've listed just a few of the top health benefits associated with mountaineering and hiking for your consideration.

Establish Healthy Routines

Heading out on regular hikes is a great way to stay in shape and maintain a high level of base fitness.

Prior to heading out on any serious mountain climbing or hiking expedition, most would-be climbers and walkers will need to do some physical training in order to prepare.

Most guides recommend that participants spend at least three months getting ready for their trip, undertaking a combination of flexibility, cardiovascular and strength training regimes.

These may include some combination of heading out on biweekly runs, going to the gym three or four times each week and making time to do some yoga in the morning or evening. Regardless of the exercises you choose to undertake, you will likely fall into some sort of routine over the course of your training period.

After making it up to that mountain summit or completing your hike or trek, you will probably not find it too difficult to stick with the same fitness routine.

Not only will this keep you in shape, it will keep you perennially prepared for any other mountaineering or hiking opportunities that come your way.

Lower your risk of heart disease

Hiking and mountaineering lower your risk of heart disease by lowering triglyceride levels.

Heart disease is caused when too much plaque builds up in the coronary arteries, restricting the ability of blood to flow to the heart. The malady is among the leading causes of death worldwide, according to the Institute for Health Metrics and Evaluation.

Hiking and mountain climbing are among the many ways to reduce your risk of heart disease. The physical act of walking and climbing increases the amount of high-density lipoprotein in your blood. Known as good cholesterol, HDL helps your body collect bad cholesterol - LDL - and transport it to the liver to be removed.

By increasing your heart rate as you hike or climb, the two sports simultaneously help to lower your triglyceride levels. Triglycerides are a type of fat found in the blood. When their levels become too high, they can contribute to the buildup of plaque in your arteries.

Increase bone density

Hiking and mountain climbing are weight bearing exercises and involve plyometric movements, both of which contribute to increasing bone density and slowing the rate of calcium loss.

Both types of outdoor sports require you to move your body uphill against gravity. Due to the rate and frequency of muscle strain caused by climbing or hiking uphill, the bones become increasingly dense and more resistant to breaking.

The magnitude of the muscle strain during the exercise also contributes to increasing bone density. Climbing and hiking with a moderately heavy pack adds to the magnitude of the strain exerted in the same way that weight lifting does.

Additionally, both outdoor sports strengthen the muscles in your legs and back, which in turn help to hold your bones in place. Climbing and hiking with the correct posture can help to prevent or reverse the impacts of osteoporosis, a disease in which bone mass deteriorates over time, as well as arthritis.

According to experts, simply hiking for 150 minutes each week also helps to keep your joints flexible, which prevents the onset and slows the spread of arthritis.

Improve mental health

Exercising in nature releases endorphins and makes you happy.

Along with improving various aspects of your physical health, hiking and mountain climbing are also great ways to improve your mental health.

Studies have shown that participating in group physical activities in nature decrease negative and obsessive thoughts about the self, which are attributed to depression and anxiety.

Exercising in nature is also a great way to increase endorphins, which stimulate receptors associated with pleasure in the brain, making you feel good and releasing energy that may have been contributing to the build-up of anxiety.

Mountain climbing, in particular, requires you to focus on achieving a goal as a member of a team. Concentrating on constructive activities, such as making it up a cliff face or traversing a glacier to reach a mountain summit, improves self-esteem and your sense of self-worth.

It also forces your brain to solve problems and improves mental agility, all of which is associated with healthier brain function.

Work on your balance

Hiking and mountain climbing are both full body sports. Along with improving your cardiovascular endurance and exercising your upper and lower body, they are also great for improving your balance.

Walking and climbing over uneven surfaces engage your core muscles in a way that few other types of exercises can. The type of lateral motion achieved while hiking or climbing will better hone abdominal, leg and back muscles that all contribute to balance but are rarely worked out during daily activity.

Habitually, hiking and climbing can also improve your foot-eye coordination and judgement. Both sports allow you to practice traversing uneven surfaces, learning your limitations and improving upon them.

Take advantage of fresh air

Air pollution is one of the world's leading health problems. Getting out into nature gives your lungs some respite.

One of the best parts of any hiking or mountain climbing trip is heading out into the wilderness and getting to breathe the fresh air.

According to the World Health Organization, air pollution contributes to lung cancer, acute lower respiratory infections, stroke and heart disease.

All the aforementioned health benefits provided by hiking and climbing are amplified when unpolluted air is filling your lungs and oxygenating your blood.

For people who suffer from asthma and allergies, getting fresh air helps to alleviate these respiratory problems and ease the difficulty of breathing.

Additionally, the most common scent one encounters while hiking is pine, which studies have shown reduces stress, depression and hostility levels after prolonged exposure.

Lose weight more efficiently

While any type of exercise, when done correctly, will contribute to weight loss, hiking and climbing at high altitude are especially effective ways in which to do so.

Studies have shown that spending as little as one week at higher elevations help individuals to lose weight. It is no coincidence that mountain communities tend to have far lower levels of obesity than communities as sea level.

This is because spending prolonged times at higher elevations speed up the body's metabolism, processing proteins, carbohydrates and fats more quickly, while also reducing appetite.

However, this means you need to be smart when exercising at altitude. Be sure to acclimate properly before heading to altitudes in excess of 2,000 metres (6,500 feet). Also make sure you are eating properly, including consuming "good" carbohydrates and plenty of protein.

Along with helping to lose weight, hiking and climbing on a consistent basis also help to keep the weight off once it has been lost. Hikers and climbers can burn anywhere from 60 to 300 calories per kilometre (100 and 500 calories per mile).

Heading out to hike or climb once per week will help you shed unwanted weight and keep it off as well, more effectively than diet alone.

Assist in the recovery from cancer

While hiking and mountain climbing will not cure cancer, some research indicates that they may provide some health benefits that help mitigate the recurrence of or prevent cancer from returning.

Research published in the International Journal of Sports Medicine found that women with breast cancer and men with prostate cancer had lower rates of oxidative stress - which is believed to play a role in the onset, progression and recurrence of cancer - after heading out on long-distance hikes.

The study found these hikes may improve the antioxidative capacity in the blood of oncology patients.

It is also well-established that regular exercise helps to improve the prognosis of recovering cancer patients.

Get out there and see the results for yourself!

So what are you waiting for? Begin comparing trips and planning your next hiking and/or mountaineering expedition right here on Expedreview!

Take a healthy and fulfilling vacation while making memories that last a lifetime.

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Top Health Benefits of Hiking and Mountain Climbing

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Hiking and mountain climbing are both fun and rewarding outdoor sports that can be practiced just about anywhere. Along with gorgeous scenery and a sense of adventure, the two also come with a variety of great physical and mental health benefits, from weight loss to stress release.

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- Expands cultural horizons.
- Gets you off your technology.
- Gives you a better appreciation for nature.

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Explorer Jamie Madison describes what it was like to go on his first expedition and the benefits that come with adventure travel.