03/30/2026
🥾 Hiking Tips: Part 1 🥾
We are getting into the best time of year for hiking – the fall and spring! Between the beautiful leaf-peeping of fall and the cooler temperatures and awakening of spring, it can be some of the best hiking weather and views of your life. So, here are some tips for hiking from a Physical Therapist!
👕 Dress in layers
Between the freezing temperatures in my town of Greenville, South Carolina (SC) that can happen in the morning, to the near 70 degree daytime temperatures, I learned early how to dress in layers! I do remember hiking in McConnell’s Mills State Park in the fall in Pennsylvania (PA), and that the temperatures do remain pretty steady from the morning to the day time. However, a steep climb uphill can have you sweating in a heart beat.
The ability to remove layers and maintain proper body temperatures is key! If you under dress for the weather, you will have cold ears and hands pretty quickly, and can easily descend into cold illness territory. And, wearing something too hot or not breathable can have you marching toward heat stroke and requiring rescue from the wilderness. I have left plenty of hikes in the upstate of South Carolina in the summer ringing out my clothing (I am not kidding)!
💧 Bring Plenty of Food and Water
This makes me think of a hike I did in Moraine State Park in western PA. I wore a string backpack, brought 1 bottle of water for 2 people, and 1 granola bar. This was a day hike, by the way. It was way hotter than anticipated, with nowhere to fill up water from a clean source. (Sidenote: never drink water from a stream unless you feel like testing the limits of your bowels and/or health insurance.) We went quickly from excited to scared, hungry, and thirsty in a heartbeat.
I have not always been an over-preparer, but all it takes is one wrong move on a very long hike for you to realize you should have planned better. Always bring a meal, like a sandwich, for a hike longer than a few hours. And plenty of snacks. Because one wrong turn could double the length and time of your hike. Also, especially if you bring pets, bring more water than you think you will need. It is better to return to the car with water than to wish you have brought more halfway through a hike.
Thanks for listening!
Part 1: Layers and Food - https://drbarbwally.com/2025/12/30/hiking-tips-part-1/
Part 2: Maps and First Aid - https://drbarbwally.com/2026/01/06/written-hiking-tips-part-2/
Part 3: Boots and Poles - https://drbarbwally.com/2026/01/13/written-hiking-tips-part-3/
Part 4: Don’t overdo and Stretching - https://drbarbwally.com/2026/01/20/written-hiking-tips-part-4/
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Heal today, transform tomorrow. Unlock your potential to heal, learn and grow. – Dr. Barb Wally, LLC
Note: These blog articles are not in exchange for a one on one Physical Therapy visit. Please contact me if you are interested in receiving a Physical Therapy visit!
*This content is original and copyright Dr Barb Wally, LLC*
https://drbarbwally.com/2025/12/30/hiking-tips-part-1/
Read to learn more about Part 1 of Hiking Tips from a Physical Therapist: Layers and Food/Water Telehealth (or Online) Physical Therapy for the residents of South Carolina (SC), North Carolina (NC)…
