Hiking combines exercise and nature. If you go hiking, you should make sure that you have the right equipment with you. This is especially true for hiking tours in the mountains. In addition to food and drink, suitable clothing, suitable footwear and hiking poles are mandatory.

On the move: This is part of the hiking equipment

Many people have rediscovered hiking for themselves. While some take it easy, others test their limits and embark on a multi-day tour through the mountains. Ambitious hikers and pilgrims experience many exciting things on their long excursions, which are often completely unexpected.

Before every hiking tour, there is therefore thorough preparation and associated consideration of which things should be included in the hiking holiday. What should not be forgotten on any hike is the right equipment. In order not to overlook anything, it is advisable to create a packing list beforehand on which all important things are noted.

1. The hiking boots

Hiking boots come in many styles, from mid-high shoes to mountain boots. For hikes in the mountains, shoes that reach above the ankle are recommended. In this way, they give the wearer a secure footing and protect their ankles from stones. When it comes to hiking boots, the right fit is also important. They should fit comfortably and well, as they will be worn for several hours (on rough surfaces). It is also important to take care of your hiking boots. These should be cleaned intensively after each hike with suitable care products. Cleaning should only be done by hand to protect the material.

2. Hiking clothing

The right hiking clothing is the be-all and end-all when hiking. This should be breathable. That’s why many hiking fans now swear by sports underwear and functional shirts. Since the weather can change quickly, especially in the mountains, a softshell jacket, a windbreaker or a rain jacket should not be missing in your luggage. Suitable hiking pants are also important. There is a choice of shorts and long trousers. Trouser models are particularly practical, in which the long legs can be removed if necessary.

Headgear, sun protection & Co.

Every skier knows that UV radiation is stronger at high altitudes. Hikers should also take this to heart and protect themselves accordingly with suitable headgear (for example a cap), sunglasses and sunscreen.

4. Hiking poles

Not every hiker attaches importance to hiking poles. However, if you hike in the mountains, you should not do without the practical helpers. The steeper the paths, the more useful the poles become. They relieve the legs, as the arms are additionally used, and thus help with the ascent. You can usually notice the difference the next day, when the sore muscles are not too severe.

5. Food and drink

On longer hikes, nutrition is extremely important to keep the body hydrated and energized. Snacks such as trail mix and muesli bars are suitable for a little refreshment in between. After the hiking tour, it can then be a hearty snack so that the body can replenish its energy stores.

Water should always be available in sufficient quantities on hikes. If you attach great importance to sustainability and want to do without bottles and waste, you can use a special hydration system. This is a bag with an integrated tube. The tube then protrudes from the backpack and can be attached to the side. This allows the hiker to drink water if necessary without having to take off the hiking backpack.

6. Hiking backpack

Of course, a good hiking backpack should not be missing on a hiking tour. For a day trip, a backpack with a volume of between ten and 30 liters is sufficient. For hikes lasting several days, larger models should be chosen so that there is enough space for provisions and spare clothes.

The construction of a hiking backpack varies depending on the manufacturer and model. Some models are equipped with a practical mesh back. A mesh cover ensures good ventilation of the back and prevents sweating. There are also some differences in the equipment. Most hiking backpacks have numerous compartments in which water bottles, smartphone, wallet and other utensils can be stowed.

7. Sleeping bag

If you are going on a hiking trip lasting several days, you are well advised to take a sleeping bag with you. The sleeping places in mountain huts are usually quite well equipped. Nevertheless, it is advisable to find out in advance what the bedding looks like. If no bed linen is available, the hiker can fall back on his sleeping bag.

8. Emergency kits

Something can always happen when hiking. That’s why when it comes to security, more is actually more here. If you are on the road for several days, you should have the following things with you, among others:

• First aid kit
• Blister plasters
• Microfiber cloth or towel
• Headlamp
• Power bank for the smartphone
• Neoprene gloves

If necessary, a rain cover for the backpack can also prove useful, especially if it rains frequently in the respective region.

What else do you need to consider when hiking?

Whether in Europe, America, Asia or Africa – anyone who goes on a hiking tour must adhere to the rules applicable in the respective country in order to protect nature, other people and themselves. In addition, the following applies:

If you have never been in the mountains before, you should start with small tours to test your own fitness. Inexperienced hikers will quickly notice the difference between a hike in the plain and in the Alps. Gradually, the length of the tours can be increased. The altitude also plays a role. It is better not to start too high up. For the first hikes, up to 1,500 meters above sea level are recommended. This way, the body gets used to the differences in altitude better.

Overall, everyone should be careful not to overstrain their body when hiking. Sweating is normal and part of it. However, if you experience pain while walking, it is better to hike more slowly or take a break. One rule says the following: If you can talk to someone without any problems while hiking, you walk at the ideal hiking pace.

When I first get in touch with Thomas Bauer, he is in Ontario, Canada, preparing for what is sure to be an eventful kayak tour. Even during the written exchange by e-mail, you quickly find out that you are in contact with a cheerful and balanced person. Character traits that were certainly also shaped on his numerous impressive journeys.

Whether by recumbent bike through Turkey, on his very own Tour de France by post bike around our neighboring country or on foot from Florence to Rome. Thomas Bauer is a travel professional and professional adventurer.

His current book “Curiosity about the World” (ISBN 978-3-95996-205-6, periplaneta Verlag) takes the reader to unique places around the globe in 80 short stories, some of which are funny, but also thought-provoking. The special thing about it: The reader is in a riddle and can guess in which destination the story takes place.

Due to the brevity of the individual short stories, the book is ideal for taking a break from work every now and then and satisfying your wanderlust a little.

We are pleased that Thomas Bauer was available for some questions about his book and current projects.

You are currently in Canada on a kayak tour across the Rideau Canal to the capital Ottawa, via Montreal to Québec. Afterwards, you will want to hitchhike back to Toronto. A trip that also serves to find out whether the people and their hospitality have changed during the Corona pandemic. What are your first impressions and experiences?

The extent of the hospitality here in Canada simply blows me away: The people are extremely helpful – even if a sunburned, soaked and not exactly Chanel-scented kayaker stands in front of them. It is warmer than I thought; snakes and snapping turtles cavort in the Rideau Channel. Every now and then a cloud front rushes through; then I quickly jump ashore and seek shelter under a tree or a house roof. Once, in a hurry, I caught a private villa with a presentable yacht and a private plane parked in front of it. After a minute, the owner came running. I thought that she was going to chase me away from her property now; after all, I had just hoisted a kayak onto her private property. Instead, she offered me coffee and cookies! Corona does not seem to detract from the sociability and helpfulness of the people here – thank God.

What other adventures do you want to experience this year? Where is your next trip going?

My next trip starts just three days after my return from Canada. I have a lot to catch up on after the Corona forced break! Uzbekistan and Kyrgyzstan are on the program. Before Corona, I had visited Georgia and Iran, now I’m heading further east on the Silk Road. I am curious – to the magnificent cities of Samarkand and Bukhara as well as to the plateaus of Kyrgyzstan, where I will spend the night in a yurt.

When you look back: Have you found a favorite place for yourself during your numerous travels that you would like to visit again?

Not just one, but several! The wanderlust doesn’t get any smaller when you travel – on the contrary. I would love to see how Buenos Aires, which I visited several years ago, has developed. Australia has even more to offer than I experienced in my eight weeks down there. The Arctic, which I was allowed to explore in a dog sled, impressed me very much; I definitely want to return there. And India is a country that you can’t really get to know and explore in a lifetime. So I don’t get bored …

Can you just lie on the beach for a week on holiday or do you always have to have a little adventure and culture with you? Or to put it another way: Is an “all-inclusive” holiday even conceivable for Thomas Bauer?

I have to admit that I’m a fidgety. With my excess energy, I sometimes annoy my fellow human beings. It can stand it on the beach – one or maybe two days. But then I would set off again. “All inclusive” is not for me: I have found my way of traveling.

You have already met countless people and cultures in your life. Cycled around France. Walked through Italy . Where have you experienced the greatest hospitality so far? For example, I have noticed that although French people are initially more distant than many other Europeans, they are all the more cordial once you get closer to them.

That’s right; The French thaw out at the latest when you have cracked the language barrier. My rustic way of traveling means that I have to rely on help on the way. I got them everywhere – along the Danube as well as in Japan and South America. I don’t believe that there is such a thing as a “most hospitable country”. It’s more about what you radiate yourself. If I get involved with a country, speak at least a little of the language there and approach the people openly, I am usually richly rewarded – no matter where I am.

If you look around on your website, you will be curious about your readings. What is special about your performances and when can we see you live again?

I’m lucky to have found several good musicians. My performances are therefore always a mixture of readings, pictures and live music in several languages. I believe that this allows me to bring a country closer to my listeners in a particularly good way. I’m still romping around the world a bit, but right after my return in September you can see me live: for example on 7.9. in Penzberg, on 14.9. in Munich, on 20.10. in Frankfurt am Main and on 5.11. in Knittlingen.

More info: www.neugier-auf-die-welt.de

I’m sure you’re familiar with the thought: Vacation at last! You’ve probably been looking forward to the upcoming summer break all year. When the time finally comes, however, strength athletes and athletes in particular are plagued by great concerns: Will the time-out possibly have a negative effect on their condition and lead to muscle loss? Don’t worry: Here you will find helpful tips on how to relax in the best possible way during your holiday and still counteract muscle loss.

1. Don’t let the fear of becoming unfit rule you

Probably the most important tip at this point is not to let fear and worry rule you. After all, as the name suggests, a relaxing holiday is primarily for relaxation. So it’s okay if you decide to take a complete break of one to two weeks. Immediately afterwards, you can start training again fully motivated. According to information from IKK Classic , such a break from training has its advantages: During this time, the muscles, tendons and ligaments can regenerate. And: Even if you take a break from training, your muscles don’t break down today until tomorrow. It takes up to four weeks before such muscle loss even begins. Even if you lose muscle strength, you can easily build it up again after your return home thanks to the “memory effect”.

2. Plan active recovery periods

If you are against taking a complete break from training, you can integrate exercises into your vacation. It is advisable to find out about the training opportunities on site at an early stage. In the event that there is no gym or training facility available in the hotel, you do not have to do without fitness. Rather, you can still keep fit with a little creativity and ingenuity:

• You can also stay fit on holiday through exercise. You don’t necessarily need devices here. Instead, you have the option to do a workout with only your own body weight. Tried and tested exercises such as “push-ups”, “squats” and “pull-ups” are already a good basis for protecting muscle mass.
• If you can’t or don’t want to travel without equipment, then a small dumbbell set or a few fascia rollers are suitable for the holiday, which massage the muscles after training and prevent injuries. These are ideal for training on holiday – and they also fit perfectly in your hand luggage.
• In order to actively relax, there are also other, “popular” sports on site during your holiday – depending on the respective destination. This can be, for example, swimming training or beach volleyball or jogging.
• In terms of intervals, we recommend a training day and then a day off for ambitious athletes. This results in two to three times a week of training, which lasts between 45 and 60 minutes.

3. Eat a healthy and protein-rich diet

How nice it would be to feast properly several times on holiday. Of course, there’s nothing wrong with a little lazing around – but at least when it comes to calories, you shouldn’t overdo it. Because due to unexpected calorie traps on vacation , you will quickly have a plus on the scales at home. Buffets in particular are treacherous, as you quickly lose track of things or get cravings due to the multifaceted offers. You can prevent unbridled feasting by setting a food limit from the start. It would be even better if you ate healthily on vacation, at least most days. In addition to high-calorie dishes, many hotels and resorts offer salad plates or packed lunches to take away. If you want calories, then “good” carbohydrate and protein sources will do the trick. For breakfast, you could fill up well with oatmeal muesli or unsweetened fruit salad. At lunchtime, pasta, rice or potato dishes offer many carbohydrates, while fish is protein-rich. In the evening, you should reach for protein-rich sources such as meat or fish with vegetables. If you get hungry in between, just grab a protein drink or a protein bar from your stash.

By the way: Even if the temptation is great on vacation, you should avoid alcohol as much as possible. A festival holiday with beer is absolutely suitable for destroying the training progress. This is due to the fact that alcohol inhibits muscle building and dehydrates the body. In addition, after drinking beer, the organism releases hormones such as testosterone or estrogen, which contribute to a worse figure.

4. Take the right supplements on vacation

During a trip, it is not wrong to pay attention to a certain basic supplementation. On average, experts recommend 1.5 to two grams of protein per body weight. This is hardly possible with a normal diet alone, which is why supplements help.

Pack a shaker in your suitcase and provide yourself with the nutrients you take in everyday life. Glutamines are important, as they stimulate blood circulation and protect your muscles from the “catabolic phase” defined by the health dictionary during energy metabolism. Amino acids such as BCAAs are also useful because they inhibit the breakdown of muscle proteins. Protein bars are practical for a small snack in between, and protein powder is also useful for larger dosages. However, it is better to carry them abroad in their original packaging. In many places, customs do not like it when tourists carry unknown powders or liquids.

5. Mindfully get back into training

After the homecoming is before the homecoming? Not quite! After a temporary abstinence from training, you will probably feel a bit weakened at first. Nevertheless, the recovery break has only a minimal effect on your strength levels. After just a few training sessions, you will find your way back to your “old strength”. In order for this to succeed, you should first approach the exercises in a relaxed manner. Use somewhat lightweight equipment at first. This way, you’ll allow for more increases and allow your body to slowly go back to the limit. Never go back to 100 percent after a long break, injury or illness. If you do, you risk injury and possibly a “muscle shock” that leads to insanely uncomfortable muscle soreness. Apart from that, the fear of losing strength due to the break is unfounded. As already mentioned, the so-called “muscle memory effect” exists. Your muscles find their way back to their old shape, as they have “stored” old training states and react quickly.

If you also travel a lot for work, you don’t have to miss out on fitness. Instead, try to include the sport in your planning from the beginning. And: Your health-promoting routines also have their place when traveling.