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July 2, 2026—Summer is a great season for hiking. Going for a hike offers beautiful scenery, fresh air and time away from electronic devices. Plus, it's a great workout for your heart and muscles, says the American Council on Exercise.

But before lacing up your boots, take the time to prepare yourself for an excursion that's enjoyable and safe. You never know when conditions might become ripe for an emergency. Here's how to prepare.

Before you go

Once you've chosen your destination, check off these preparation tasks:

Look up the weather forecast. Heat advisories, high humidity, cold fronts, winds and precipitation can affect your health and safety. Dress appropriately for the weather, and pack any extra clothing or gear you'll need to stay comfortable and dry.

Keep others informed. Tell someone who isn't going with you where you'll be and when you plan to leave and return. Include contact information for yourself and all your hiking companions.

Prepare an emergency plan. Pack a first aid kit that covers the most common problems you're likely to encounter, such as insect stings, cuts and sprains. The National Park Service (NPS) also recommends that you decide what actions you'll take if you or someone in your group becomes sick, injured or lost.

On the trail

These tips will help ensure your health and safety on your hike.

Stay hydrated. The Academy of Nutrition and Dietetics advises drinking several cups of water before your hike so you won't have to carry as much. While hiking, plan on drinking about 2 cups of water every hour to prevent dehydration.

Pack the right foods. Eat a healthy meal before your hike. Take along lightweight, nutritious snacks like protein bars, jerky, nuts, trail mix and fruit that doesn't need refrigeration. Wash or sanitize hands before and after eating.

Protect your skin. Apply sunscreen as needed to protect against sunburn. Use insect repellent, and wear a long-sleeved shirt and long pants to help keep mosquitoes and ticks at bay.

Don't rely on your phone. In the wilderness, phones can lose connection or run out of battery. Make sure you have a way to navigate and call for help without one. Depending on your plans and budget, this could be a specialized GPS device or a simple map and whistle. And don't forget a flashlight!

Steer clear of wildlife. Wild animals are beautiful but can be dangerous if you get too close. Stay at least 25 yards away from wild animals such as deer or elk, says the NPS. Give bears, mountain lions and other predators even more space—at least 100 yards. And never touch, disturb or feed wild animals.

Understand your limits. Maybe you're not experienced enough to reach that mountain peak yet. Or maybe the weather conditions just aren't right for a long trek. Be realistic about your physical abilities and the environment you're in. Take regular breaks.

Sources

• Academy of Nutrition and Dietetics. "5 Food Tips for Camping and Hiking." https://www.eatright.org/food/planning/away-from-home/5-food-tips-for-camping-and-hiking.
• American Council on Exercise. "Trail-Ready Training: How to Prepare Clients for Hiking." https://www.acefitness.org/continuing-education/certified/may-2026/9123/trail-ready-training-how-to-prepare-clients-for-hiking.
• American Red Cross. "Red Cross Offers Tips to Enjoy This Summer Safely." https://www.redcross.org/local/wyoming/about-us/news-and-events/press-releases--/red-cross-offers-tips-to-enjoy-this-summer-safely.html.
• National Park Service. "7 Ways to Safely Watch Wildlife." https://www.nps.gov/subjects/watchingwildlife/7ways.htm.
• National Park Service. "Hike Smart." https://www.nps.gov/articles/hiking-safety.htm.