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Advice and Tips

This is where you will find all our advice and tips. Click on the images to download the .PDF data sheet.

Get Mountain Fit

Steve Wilson - Monday, July 01, 2013

Most people who have an average level of fitness will be able to survive a trekking adventure, however there is a big difference between surviving the trip and being comfortable and enjoying it.

Preparing for your trek You should start your fitness training at least 4 months before your departure with a focus on key muscle groups: core, lower back, glutes, quads and hamstrings. Coming down is a lot harder on the knees so put some focus on the muscles that support your knees.



Altitude - Information Sheet

Steve Wilson - Thursday, June 20, 2013

High altitude is defined as heights between 1,550m and 3,500m above sea level, very high altitude ranges from 3,500m to 5,500 and extreme altitude is 5,500m and above.

As we gain altitude air pressure reduces and oxygen content reduces, this makes it harder for us to take oxygen into our body. In addition to this barometric pressure is higher at the equator than the poles so ascending Kilimanjaro near the equator will seem easier than Mt Vinson in the Antarctic.



Kilimanjaro Top Tips

Steve Wilson - Friday, April 19, 2013

Advice on Training, Kit Bags, Dry Bags, Clothing, Packing, Drinking, Medical and the Summit Day.

Training - Spending time on your feet will help you get through get through your Kilimanjaro experience. Do at least one 4 hour walk every week to supplement your training and then build it up to 5 or 6 hours and use the boots you're going to wear on your trek. Ideally get two long hikes in per week for the last four weeks.



Sun Protection

Steve Wilson - Friday, March 29, 2013

Protecting yourself from the effects of the sun is even more important at altitude. The higher you go, though it may feel colder, the stronger your exposure to the sun’s UV (ultraviolet) rays. If you reach the snowline then the effects are compounded by reflection from the snow.

Whatever the season or altitude there are a few precautions you can take to protect yourself from the sun.



LOOKING AFTER YOUR FEET

Steve Wilson - Thursday, March 28, 2013

If you’re going trekking the most important part of your body are your feet, because without them, your not going anywhere. Picking the right boots and socks, training and general foot care and maintenance are all part of the strategy you will need to keep your feet in 'tip top' condition during your trek.

Take a look at our leaflet 'LOOKING AFTER YOUR FEET' for more information and tips…



SLEEPING BAG RATINGS

Steve Wilson - Thursday, February 21, 2013
Sleeping Bag Ratings

Selecting the right sleeping bag for your trip can be very confusing and expensive if you make a mistake. Labelling by sleeping bag manufacturers can be unclear and the rating identification system can be confusing 'COMFORT RATING' 'LOWER LIMIT' and 'EXTREME RATING' what do they all mean?. Shop staff also seem to get confused when giving advice; so we have produced a short and simple guide to selecting the right sleeping bag for your trip. Feel free to download and print it, to help you in making the right decision.



EXPED SYNMAT

Steve Wilson - Wednesday, December 12, 2012

At Outdoorhire we favour the Exped Synmat 7 Pump insulated sleeping mat which offers warmth, comfort, low weight and compact packed size.

We have used these mats on trips to Kilimanjaro, Toubkal and Greenland and found them to be easy to use and pack, but more importantly really comfortable, helping to get a good nights sleep, an important factor when your at altitude.

Here is a short video from EXPED which shows you how to inflate and deflate the mats using their built in pump and also how to pack them away.

How to inflate and deflate the SynMat - http://youtu.be/YmGjDzOYBCA

Find our EXPED SynMats at: http://www.outdoorhire.co.uk/prodpages/synmat.php



PACKING YOUR BACKPACK

Steve Wilson - Friday, November 16, 2012
Even the best backpack available if packed badly can be uncomfortable and even lead to more serious problems. Here are the key points to making you backpack work for you; 


Get Organised 
Lay your kit out before you pack it, this will make you more aware of where items are packed. Pack your sleeping bag in the bottom of your pack along with any additional lightweight items you don’t need during the day. Cluster related small items together in colour coded or labeled bags, if you arecarrying fuel make sure it is adequately sealed. Split the weight of large communal items, with others in your group, so spreading the load. Keep often used and emergency items where you can get to them (ideally in the lid pocket), this includes your map and compass, phone, emergency contact information and first aid kit. 


Keeping Dry 
Most backpacks are not waterproof even if they have a rain cover they still tend to get wet after a period in the rain, so you will need to use a waterproof liner with all your kit inside it or use individual dry-bags for different groups of kit. If you are using individual bags you may want to write on them what they contain i.e. WATERPROOFS so it makes it easy to find what you are looking for. Also remember that sleeping bag compression sacks are not normally waterproof either so you will need to placeyour sleeting bag inside a dry-bag or use a waterproof compression sac. 


Hydration Options 
Most packs today are hydration compatible, this means they will accommodate a water bladder and have an access point to feed a drinking tube through to the outside of your pack. If your going to a cold environment you may consider using a wide mouth drinking bottle with a tube conversion kit and insulated tube sleeve, which enables you to drink from the bottle if the tube freezes. 


Download here: Packing your backpack


Checkout our Backpacks at - http://goo.gl/9xkjF


FITTING YOUR BACKPACK

Steve Wilson - Friday, October 12, 2012

Correct fitting is very important to the comfort and fit of a backpack, it’s not simply a matter of throwing the pack on your back and fastening all the straps.

Improper backpack fit can also lead to poor posture and can lead risk for backpack-related injuries and discomfort.

Also, backpacks with tight, narrow straps that dig into the shoulders can interfere with circulation and nerves.

These types of straps can contribute to tingling, numbness, and weakness in the arms and hands. Select a backpack designed for the activity you are undertaking and download our backpack fitting info sheet.



Download here - Fitting Your Backpack