Conquering Blisters
By Karen Berger

Nothing--not rain, nor mosquitoes, not cold, not heat, not even your annoying brother-in-law who someone insisted on bringing along--nothing can derail a perfectly good hike as fast as a niggling little blister, especially when it multiplies in size until it's the only thing you can think of step after miserable step. We've all had them. But what's a walker to do? Is there away to avoid these annoyances?

You bet.

After suffering my share of hobbled hikes, I decided to see if I couldn't find a solution. I talked to boot reps, questioned my hiking buddies, and tried on enough boots to outfit a centipede. What I learned got me through all 2,158 miles of the Appalachian Trail without a single blister. Here's the scoop:

Double-check the boot fit. If you're a beginning backpacker and you're not used to the feel of hiking boots, wear them at home for a couple of days for several hours to be sure they are comfortable. Seek out a reputable store and an experienced salesperson to find the best fit. If you wear them at home and they don't feel right, you can take them back to the store for exchange.

Break in your boots. This is usually as much of an issue of toughening your feet as softening your boots. Any way you look at it, your feet and boots are going to have to reach a compromise, and better they work out their differences near home than on the trail. I like to walk about 50 miles in new boots before I hit the trail (which is great exercise, too). But even trustworthy comfy boots need to be reintroduced to your feet if you've been sitting around all winter. Before a big trip, I'll go out for a couple of four- or five-mile shorties near home, just so my feet and my boots can renew their acquaintance.

Wear wicking socks --polypropylene or nylon are fine--under a pair of wool or wool-and-nylon blend outer socks. The wicking socks are less abrasive, plus they move moisture away from your feet. Never wear cotton socks--cotton absorbs moisture and practically guarantees blisters.

Go easy on the mileage and keep your pack weight as low as possible.

The absolutely number one most important rule of blister prevention: The second you feel the slightest hint of something rubbing in your shoe, STOP! Ignore your hiking partner's pleas to just keep going. Find the pebble, grass-seed, clump of dirt, grain of sand, or wrinkle in the sock. If it's a tight boot that's causing trouble, rub the inside of your boot with the blunt, rounded end of a Swiss army knife to try to stretch the leather or fabric.

If you know you've got a vulnerable trouble spot , like the back of your heel, put a piece of moleskin on it before you start walking.

Treat a hot spot with moleskin on the trail. If a blister has already started forming (it can happen in mere seconds), use a dressing called Second Skin (available from Spenco). This dressing was developed to treat burns--and after all, blisters are nothing more than friction burns. Whether you're putting moleskin over a hot spot or adhesive tape over a Second Skin dressing, remember that tape adheres better to dry skin than wet skin--so use a bandanna to dry your sweaty feet first.


How do I Plan a Backpacking Trip?

First things first: Figure out where you're going, how much time you have and what kind of shape you're in. If you're in crappy"been-sitting-at-the-computer-all-winter" shape, plan on lower mileage. If you've just run the New York marathon, you can let yourself be a tad more ambitious.

Once you know how many days you have and how many miles you plan to cover, you can make a decision on your route and the length of your hike. Make sure you have the right maps and guidebooks. Don't forget to take into account big climbs or difficult stretches of trail where you're pace might be a little slower. If you're a planner, you might want to decide in advance where your target campsites will be. Some people, however, prefer to"go with the flow."

Discuss your plans with your hiking partner (You should have one, at least until you are confident in your outdoor skills). Make sure you agree on the basics, the most important of which is how many miles you plan to walk each day.

At that point:
• Check with the agency that manages the trails you'll be hiking -- in some cases, they require permits, which you might need to apply for in advance. Other questions to ask: What are the weather and climate conditions likely to be? Is there any particular gear they recommend? Are there any seasonal considerations you need to be aware of?
• Make a gear list. (I actually keep gear lists from every major hike. I include notes about what the weather was like, what gear I used, and what I wish I'd left home. That way, when I go on another similar hike in the future, I can just check my lists to see what to bring.)
• Check with your partner regarding sharing gear: You don't both need an army knife, stove, tent, first aid kit, and water filter -- so this is a great opportunity to shed some weight.
• Get all your gear together and check its condition to be sure nothing is falling apart and no parts are missing. (I've shown up on trails minus the hip belt buckle for a pack and the pump for a stove. So take care to be sure everything is present and accounted for.)
• If you haven't been hiking in a while, it's a good idea to take a few walks wearing your boots. It'll help you break your feet -- and avoid blisters on the trail.
• Shop for food. Remember last minute items such as water and any food you've stored in the refrigerator.
• Have fun.


A. Hiking with Children
Keeping it Fun

When we decided to take a backpacking trip along the Appalachian Trail to Grayson Highlands in Virginia, we told our daughter, Griffin, that she would probably see a number of wild ponies. She was thrilled. All the way from Georgia to Virginia, she repeated over and over," Mama see wild horse, Papa see wild horse, and Griffin see wild horse." And we would respond, "Yes, honey, we're all going to see the wild ponies."

When we finally settled Griffin in her backpack, I began to experience some trepidation. What if we didn't see any wild ponies? Griffin was so excited that I felt like a horse myself, as she urged me on, heels pressing into my ribs.

I had nothing to fear. We had hiked less than one hundred yards when we spied our first pony. From that point on, we nearly swam through ponies. When we set up camp, we soon had ponies surrounding our tent, nosing our backpacks, testing the strength of tent poles with their teeth. One pony, much to Griffin's delight, stuck her head into our tent.

Later, Griffin and I frolicked along with two young foals, racing along the grassy meadows of the Highlands. That night, as a sliver of a moon rose in the west, Griffin drifted off to sleep to the sound of thundering hooves, whickers and neighs.

For parents, the question often arises: Should you take your children hiking and backpacking on the Appalachian Trail?

Why not? Most children love the outdoors. I have vivid memories of camping with my family in the mountains of California that have led me to continue my love affair with nature.

I discovered my daughter's love for the outdoors when she was just three months old. While attending a conference in San Diego, I found that Griffin fell asleep more quickly when I carried her around outside than she did when I walked her in our room. Maybe it was all those long walks I took trying to induce labor when she was two weeks overdue, but she blossoms when the wind caresses her face and the sun shines on her head. She even loves the sprinkle of rain and overcast skies! Since the conference and a subsequent tour of Muir Woods, she has graduated to a backpack and absolutely loves her new vantage point. We have day-hiked and backpacked along the A.T. many times since our trip to California.

From carrying a child in a pack, one can advance to having the child carry a pack, increasing the pack size and weight carried as the child grows.

Infant Stage

The younger the child is, the more difficult the packing (except for ages four to six months when they have not yet learned to crawl). Younger than four months they don't yet fit in a pack, and after six, they take off as soon as they touch the ground. If possible, set up your tent before you put your child down; you will have a handy playpen to hold the child until you've set up camp.

Potty Matters

Until the child is toilet-trained, you must carry diapers--disposable or otherwise. You'll have to pack them in and out. Cindy Ross suggests cloth diapers which she and her husband, Todd, dry on the back of their packs so that they are lighter to carry. When the child has a bowel movement, you can simply bury her poop as you would your own, fold up the diaper and carry it in a sealable plastic bag.

Because one person is carrying the child, the amount of extra stuff a person can carry is limited. This means the length of your trip is shortened-- though there are ways to get around that.

One option is to use the cache system and bury or hide extra diapers, food, etc. along the trail you plan to hike. Another option is to plan a hike where you know you'll be able to stop at stores often enough to pick up the items you'll need-- more food and diapers. Yet another option is to send extra items to Post Offices along the way if you have steady access to them. Finally, there is the option of a support crew that meets you at road crossings with the extra things you need.

Feeding Baby

As for food, once the child has started on solids, it will make your trip a bit more difficult until she can eat what you eat without mashing, smashing, etc. If you plan meals that your child can eat, too, then you can bring along a hand grinder. Also, some health food stores offer dehydrated baby foods. Jars of baby food are a heavier option and will keep only a few days (less if it really hot outside) once the jar is opened.

If your child is still breastfeeding but not yet on solids, you're in a perfect situation for backpacking because you don't have to carry formula and bottles. Although difficult, formula-feeding is not impossible. Bottles can be heated on your cook stove the same way they would be heated on your stove at home-by warming them in water in your cook pot.

Keeping Kids Warm

As for clothes, you know your child. Griffin tends to stay on the warm side so we don't have to carry a lot of warm clothes for her when backpacking. Other babies stay cool and consequently the parents must bring extra layers of clothing for their child's comfort. Children can be layered as easily as adults. There are a lot of layering options for children. Many catalogs even offer miniature rain suits.

Since my child was due in the winter, I was anxious to find some warm clothes in a newborn size. I'll admit there wasn't much available, but I was able to find some red, cotton long johns. Less than 24 hours after Griffin's home birth, I dressed her in those very long johns for her first trip to the doctor. It was 20 degrees outside; the long johns were layered with a blanket sleeper and finally a fleece baby bag.

Special Concerns

Keep in mind that there are many things infants under six months of age cannot do-- such as wear sunscreen or insect repellent. If you are hiking in the sun, they need a wide-brimmed hat or a screen on their backpack. If your infant will wear them, there are sunglasses available in infant sizes. While still an infant, Griffin successfully wore the Flap-happy Hat sold by Biobottoms of California. The baseball-style cap had a wide front brim and a protective "flap" of material that covered her delicate neck. Patagonia makes a similar hat for infants and children.

Sleep Time

When it comes time to bed down for the night, where do you put your infant? When Griffin was younger, I shared my bag with her but she is now too big for that. I have yet to find an infant-sized sleeping bag although some companies make bags designed to keep an infant warm that work well as sleeping bags. You may also want to try designing your own with a child-size down comforter or several blankets.

Some children, like Griffin, have no trouble falling asleep in a dark tent while others who wake to total darkness will freak-out. I always keep a flashlight handy should I need to comfort Griffin with a little light. Others may find the confining walls of a tent disconcerting and fuss, but usually they get used to a tent after a night or two.

Keep in mind that a two-person tent is too small for the three of you, while a three-person tent will suit you for a long time.

I am only mentioning one child at this point; unless your second, third, etc. child(ren) can carry their own pack or hike entirely on their own, your backpacking will be limited to day hikes. Though llama packing is an option in some areas.

Toddler Stage

While you have basically the same concerns while backpacking with a toddler as you do with an infant, there is one major difference-- they can walk.

Unfortunately, hiking for a toddler means two entirely different modes of movement: 1) Running, which usually ends up with the child on her face, especially on unlevel trails; and 2) Walking a few steps and then stopping to explore, walking a few steps then stopping to explore, walking a few . . . .

Both of these styles can result in frustration for the parent but are absolutely necessary for the sanity of your child. As much as Griffin loves her pack, she still needs to get out of it every once in awhile to stretch her new walking legs.

This means that they'll be eager to escape from their pack and hit the ground running. Once toddlers are out of the pack, though, they demand at least one set of eyes on them constantly. The outdoors is great for growing minds, but also poses certain dangers, especially if the child is still teething; everything she picks up is likely to end up in her mouth. She needs you to keep her from eating poison ivy, snails, deer droppings, etc.

Most packs for child carrying will hold your toddler until he reaches 35 to 40 pounds. After that, you will begin backpacking with . . .

Young Children

This will be a difficult stage, no doubt about it. Your child-- even packless-- will walk a hundred yards (if you're lucky) and then start complaining, weeping and wailing that he is tired. Remember that this is the same kid who can easily run the length of three football fields while playing with his friends.

When your child is at this stage, it is best to take frequent breaks until you reach your destination. You are thus limited to the number of miles you pack each day. No problem, just tone down your trips for awhile.

Your child can start with a fanny or daypack and carry his own toys and clothing. As your child gets older and stronger, you can move on to bigger packs and add food and sleeping bag to the gear he is carrying.

B. Gear For Kids

Outdoor Gear Manufacturers have discovered children in the 1990s. The amount of kid gear on the market has been steadily increasing during the decade.

Sleeping Bags

Sleeping bags can be purchased for children between the sizes of 48 and 54 inches. From $40 to $100, a 15-degree or higher bag in the backpacker's mummy design is available. Griffin loves her Tough Traveler Growing Bear. It's a 25-degree bag that weighs 2 pounds and costs about $145. It grows from 39 to 55 inches with zip-on extensions. Other manufacturers making kid bags include Feathered Friends, Eastern Mountain Sports, Peak 1, REI, Sierra Designs and The North Face.

Packs

There are also packs designed especially for children as well as for parents who carry their children. Tough Traveler, Gerry and Kelty all make superb packs to carry your infant or toddler. Designed to hold kids up to 40 pounds, all include a pocket to carry diapers and other essentials for your baby. An optional rain/sunscreen can be purchased with the Tough Traveler as can extra pockets. Child carriers cost from $50 to $120.

Children's packs are made by a number of manufacturers, including Tough Traveler, Dueter, Kelty, and Jansport.

Boots

Manufacturers offer children's hiking boots, too! Vasque, Hi-Tec, Tecnica and others make hiking boots for children starting at about children's size ten. You can even find little boots for toddlers, but make sure they can actually walk in them before you purchase them for your child-- they may be absolutely adorable but too rigid for a toddler's intrepid step. Hiking boots for children cost $30 to $50. When Griffin spent more time riding than walking, we had success with tough tennis shoes and non-name brand boots from discount shoe stores. That kept the cost down to about $15 to $20. Now her hiking style demands boots as rugged as our own.

C. Motivating Children

How can you make backpacking fun for your children and avoid the "how much farther" syndrome? The following are a few suggestions:

• Revel in nature. Stop to point out interesting flowers, clouds, trees, mushrooms, etc. Enjoy water by throwing pebbles, floating sticks and leaves. Play in sand or mud or snow. Watch frogs hop, squirrels and chipmunks scuttle from tree to tree, insects crawling about, a deer standing stock still, a hawk drifting on air currents.
• Teach your children geologic and natural history--that Indians once hunted in these woods, that they are walking on what was once hot lava, the intricacies of the glacier that molded this valley . . .
• Answer your child's questions--Why is the sky blue? Are there still Indians in these woods? Will the volcano erupt on us?
• Get out the toys and a treat. Give your child a break with some fruit leather or a muffin and his or her favorite toy.
• Promise a celebration when they have attained a certain goal-- some juice and a piece of candy or if health-conscious, a fruit-sweetened cookie when you reach the top of the mountain or the next stream.
• Play games that keep you moving. On slight inclines play Runaway Train by running wildly to the bottom of the hill (only if your child is capable of doing this without falling on his face); continue the train theme by pretending your family is a train, making the appropriate noises while walking. Try some other vehicle-- airplane, ship, racecar, truck.
• Tell stories. The parents can tell stories of past but true events, make up stories or even invite the children to tell a story. Asking questions of a child can also prolong their stamina.
• Sing songs. Let the child choose or take turns choosing.
• Play animals. Pick an animal and tell about it, makes its noises, etc.
• Give them gorp. A handful of gorp for every 5, 10, 15, 20 steps (or whatever they're capable of) will keep them going for a while.

At some point or another your child will pull the "I can't take another step without collapsing" trick. When the parent falls for this ploy and the child is carried to your destination, they usually experience a miracle upon arrival. The child's eyes spring open and she's off and running while the poor, exhausted parents later have to beg her to crawl into her sleeping bag.

On the other hand, children do not recognize fatigue and will drop from exhaustion before they show any true signs of tiring. Children are tough but not super-human. Don't push them too hard. Chances are, if you're tired, so are they.

If you want to get your children motivated before they hike, you might want to get a copy of the Appalachian Trail Fun Book. The coloring and activity book introduces four- to nine-year-olds to the A.T. It's published by the Appalachian Trail Conference, and available through them, as well as in bookstores and backpacking shops.

River Crossings
By Hiking Expert Karen Berger

You're walking along without a care in the world and all of a sudden--Whoa there!--a torrent of water is blocking your way. Maybe it's recent snowmelt. Or there's been a big rainstorm and local flooding. Or maybe you just didn't read the guidebook carefully enough. You see the trail on the other side, and between you and it--roiling whitewater. What do you do?

Scout first. The obvious trail often crosses rivers in places that are easy enough to handle when the water level is low. When the water is high, there may be other, better routes. Before you plunge in, be sure that you feel comfortable and confident. It might be better to walk along the shore a bit to find a safer route. Look for the easy way. Currents are slower and water shallower where the stream widens.

Dry crossing or wet? If the stream is ankle-deep or if there are lots of well-placed boulders, you may be able to rock-hop across, especially if you have trekking poles. Otherwise, take off your boots and switch to sandals (if you have them). It's usually not a good idea to cross barefoot--too many obstacles and hazards. If you don't have extra footwear, take off your boots and socks, remove the boot inserts, put your bare feet back in the boots, and cross. On the other side, you'll be surprised to find that the dry socks and dry inserts will actually keep your feet quite comfortable, even though the boots themselves are wet.

Cross in the morning. If the rivers are swollen because of snowmelt, try to plan your day so you cross in the morning, when the flow is lighter. This is because snowfields up high refreeze at night, slowing the melt-off--and reducing the force of the stream.

Be suspicious of bridges. Algae-covered logs can be slippery; they can also be unstable. Approach them cautiously, and if you don't like the look or feel of them, back off. Same goes for rock hopping, or for using snow bridges in early season. Warning: snow bridges can collapse without warning. Look for changes of color, which indicate changes in the density and stability of the snow bridge.

Unbuckle your waist belt so that you can take off your pack quickly if you need to.

Don't walk through whitewater. If your feet get caught between rocks, the current could knock you over and hold you down.

Ropes seem like a safety tool; actually the opposite is true. The force of a current against a rope can hold you under. However, if a fixed rope is in place across a stream, you can use it to keep your balance. Stay on the downstream side and do NOT tie in to the rope&--instead, hold on with your hands.

Always give yourself the option to turn back if the crossing appears too dangerous.