in real danger; your backpack or sleeping pad are good options.
Hypothermia
This life-threatening condition occurs when the body is unable to stay adequately warm and its core temperature begins to drop. Initial symptoms include weakness, mental confusion, and uncontrollable shivering. Cold, wet weather poses the greatest hazard because wet clothes conduct heat away from the body roughly 20 times as fast as dry layers. Fatigue reduces your body’s ability to produce its own heat; wind poses an increased risk as it can quickly strip away warmth. Immediate treatment is critical and entails raising the body’s core temperature: Get out of the wind, take off wet clothes, drink warm beverages, eat simple energy foods, and take shelter in a warm tent or sleeping bag. Do not drink alcohol—this dilates the blood vessels and increases heat loss.
Heat Stroke
The opposite of hypothermia, this condition occurs when the body is unable to control its internal temperature and overheats. Usually brought on by excessive exposure to the sun and accompanying dehydration, symptoms include cramping, headache, and mental confusion. Treatment involves rapid, aggressive cooling of the body through whatever means are available—cooling the head and torso is most important—and drinking lots of fluids. Stay hydrated and be sure to carry some type of sun protection for your head if you expect to travel a hot, exposed section of trail.
Sunburn
The Northern California sun can fry you quickly—especially at higher elevations, where the air filters less of the damaging UV radiation. Always wear a broad-spectrum sunscreen that provides protection from both UVA and UVB rays (the SPF rating refers only to UVB protection). Wear pants and long sleeves when appropriate, plus a hat with a broad brim to protect your face and neck.
The Pacific Ocean
The dangerous waters of the Pacific are frigid, swirling with strong currents and undertows that can instantly suck the unwary out to sea. Rogue waves can always occur, sweeping the unsuspecting from seemingly safe rocks and beaches—especially during times of large swell. Unless you’re confident in your abilities and knowledge of the ocean, don’t tempt fate by going into the water.
Gear
Survival Essentials
You should always have the following:
Water Carry at least 1 liter of water (preferably 2), drink frequently, and have some means of purifying backcountry sources (chemical treatment or filter).
Fire and Light Bring waterproof matches and Vaseline-coated cotton balls (or other easy-to-ignite kindling) for starting an emergency fire, along with a headlamp or flashlight in case you’re still hiking at night.
Survival Gear Pack heavy-duty garbage bags to use as emergency rain protection, shelter, and warmth, plus a whistle to signal for help.
First-Aid Kit At a minimum this should include an over-the-counter painkiller/swelling reducer such as ibuprofen; a 2-to 4-inch-wide elastic (ACE) bandage for wrapping sprained joints or other injuries; and the basics for treating a bleeding wound: antibiotic ointment, sterile gauze, small bandages, medical tape, and large Band-Aids. Prepackaged kits are readily available at any outdoor-equipment store.
Map and Compass To know where you are and to find your way home. Even the simplest compass is useful.
Knife A good knife or all-in-one tool can be invaluable in the event of a disaster.
Extra Clothes and Food Warm clothing can be critical in the event of an unexpected night out or a developing fog. A few extra energy bars can make a huge difference in morale and energy level if you stay out longer than expected.
Sun Protection Carry and use a broad-spectrum sunscreen that blocks both UVA and UVB, and protect your eyes with a pair of shades.
For Your Feet
Your feet are your most important piece of gear. Keep them happy, and you will be even more so. Appreciate them. Care for them.
Footwear Appropriate hiking shoes stabilize and support your feet and ankles while protecting them from the abuses of the environment. For most hikes in this book, a solid pair of mid-weight hiking boots is recommended, though a pair of lightweight boots or trail-running shoes can be adequate for hikers with strong ankles traveling over moderate terrain.
When selecting footwear, keep in mind that the most important feature is a good fit—your toes should not hit the front while going downhill, your heel should be locked in place inside the boot to prevent blister-causing friction, and there should be minimal extra space around your foot (although you should be able to wiggle your toes freely). When lacing, leave the laces over the top of your foot (instep) loose, but tie them tightly across the ankle to lock the heel down. Stability over uneven ground is enhanced by a stiffer sole and a higher ankle collar.
All-leather boots last longer, have a good deal of natural water resistance, and will mold to your feet over time. Footwear made from synthetic materials or a combination of fabric and leather is lighter and cheaper, but less durable. Many boots include Gore-Tex, a waterproof/breathable layer, a nice feature. Be sure to break in new boots before taking them on an extended hike.
Socks After armpits, feet are the sweatiest part of the human body. Unfortunately, wet feet are much more prone to blisters. Good hiking socks wick moisture away from your skin and provide padding for your feet. Avoid cotton socks, which become quickly saturated, stay wet inside your shoes, and take a long time to dry.
Most outdoor socks are a confusing mix of natural and synthetic fibers. Wool provides warmth and padding and, although it does absorb roughly 30% of its weight in water, is effective at keeping your feet dry. If regular wool makes your feet itch, try softer merino wool. Nylon, polyester, acrylic, and polypropylene (also called olefin) are synthetic fibers that absorb very little water, dry quickly, and add durability. Liner socks are a thin pair of socks worn underneath the principal sock and are designed to wick moisture away more effectively than thicker socks—good for really sweaty feet.
Blister Kit Blisters are almost always caused by friction from foot movement (slippage) inside the shoe. Prevent them by buying properly fitting footwear, taking a minimum of one to two weeks to break them in, and wearing appropriate socks. If the heel is slipping and blistering is occurring, try tightening the laces across the ankle to keep the heel in place. If you notice a blister or hot spot developing, stop immediately and apply adhesive padding (such as moleskin) over the problem spot. Bring a lightweight pair of scissors to cut the moleskin.
Outdoor Clothing
Fabrics Cotton should be generally avoided for outdoor activities. It absorbs water quickly and takes a long time to dry, leaving a cold, wet layer next to your skin and increasing the risk of hypothermia. Jeans are the worst.
Polyester and nylon are two commonly used, and recommended, fibers in outdoor clothing. They dry almost instantly, wick moisture effectively, and are of lighter weight than natural fibers. Fleece clothing (made from polyester) provides good insulation and will keep you warm, even when wet. Synthetic materials melt quickly, however, if placed in contact with a heat source (campstove, fire, sparks, and so on). Wool is a good natural fiber for hiking. Even though it retains up to 30% of its weight in water, it still insulates when wet.
Raingear/Windgear
