"After hiking down the Bright Angel Trail my muscles ached for 3 days, making all the other hikes more difficult. I wish I had gotten in better shape before the trip. "
Diane Mercurio, Metacher, NJ

"Your information should stress the need to bring less stuff for those who are hiking into or out of the Grand Canyon. It is surprising how little you need. Many in our group woefully overpacked. "
John O'Brien, Phoenix, AZ

"The hike out the Bright Angel Trail on day six was my favorite. Truly awesome ... and a great sense of personal accomplishment."
Eric Polesuk, Morristown, NJ

Hiking Tips

NO FOOD, NO FUEL, NO FUN
Your body spends an enormous amount of energy (food calories) keeping you cool in the heat. Eating is your most important defense against exhaustion and water intoxication. Eat small amounts every 1/2 hour.
REPLACE IT
Everyone sweats around 1/2 to 1 quart of water and electrolytes each hour hiking in the heat. Do not wait until you are thirsty to start replacing fluids and electrolytes. By the time you are thirsty, you are already dehydrated. Drink 1/2 to 1 quart of electrolyte replacement drink each hour that you are hiking in the heat. We will provide you with a powdered electrolyte drink for your hike. In addition, we will also provide you with snacks. It is important that you eat even if you don't feel hungry. Eating will help balance the nutrients in your body.
REST IN THE SHADE
Stop and take a break if you find shade.
STAY WET AND STAY COOL
Keep yourself soaking wet to stay cool. Anytime you cross a stream or water pump, stop and dowse yourself. Allowing your clothes to evaporatively cool will reduce fluid, electrolyte, and energy loss significantly.
SIT DOWN AND PUT YOUR LEGS UP
Every one half to one hour, take a seven to nine minute break. This break can flush out approximately 20-30% of the waste products that build up in your legs while hiking. Don't forget to have a snack while you are resting.
DO NOT HUFF AND PUFF
When you huff and puff, your body does not get enough oxygen to function efficiently. If you can talk while you are walking, you are walking the perfect speed.
STAY TOGETHER
Staying with the other members in your party is a good idea. This allows everyone to keep an eye on each other looking for signs of trouble such as dehydration. If you stick together and one member has trouble, there will be others to assist or to go for help.
LIGHTEN YOUR LOAD
The less weight you carry in your pack will make your hike easier and more enjoyable.
BE KIND TO YOURSELF
Do not exceed what is your normal level of physical activity or training.
BEGIN HYDRATING THE NIGHT BEFORE YOUR HIKE
Drink about 8 glasses of water before you go to sleep. The climate in Arizona is a dry heat. Your perspiration evaporates so fast that you might not realize you are dehydrating.
EAT A GOOD DINNER THE NIGHT BEFORE YOUR HIKE
This meal will help give you the necessary fuel needed for your hike. Avoid drinking alcohol the evening before your hike as it exacerbates dehydration.
EAT BREAKFAST
Eat a light breakfast with essential nutrients and minerals to give you additional electrolytes.
SHARE THIS INFORMATION
Sharing this information with others in your group will ensure a healthy hike for everyone.