Trekking, Hiking and Cycling

Getting ready

These days, there are hikes and treks with various degrees of difficulty to cater to everyone. While many introductory-level treks are not difficult, longer and more challenging treks still offer a range of potential problems.

All hikers and trekkers should consider their health and try to start with a reasonable level of health and fitness. Prospective trekkers should prepare for the arduous treks with a fitness program starting several months before departure, preferably with 40-minute walks involving steep climbs and carrying a 15–20 kg backpack at least three times a week.

A fitness for travel assessment should be conducted prior to booking a trek, particularly if the traveller is over 40 years of age or has risk factors for heart disease such as diabetes, hypertension or a family history of coronary artery disease. Many well-known treks and trekking companies will state the difficulty of treks and suggest fitness levels. Some may require medical checks, so start your preparation and research well in advance.

Vaccinations are usually required and are recommended on an individual basis, taking a variety of factors into account. A medical kit is absolutely essential.

Getting the right clothes, boots and pack are all essential in your preparation. Most trekking organisations will provide a list of suggested items; however, some points to consider include:

• attending to any health issues, including dental check
• fitness and training
• equipment, boots, clothes and packs
• travel insurance.

Medical issues

Our experience indicates that most hikers and trekkers will experience some medical problems. The most common problems that trekkers encounter (apart from blisters!) are diarrhoeal illness, respiratory illness, and, depending on the trek, forms of altitude-related illness.

Traveller’s diarrhoea can affect more than 50% of participants on some treks, and facilities for dealing with illness are very limited. It is unlikely there would be a medical clinic or pharmacy in many remote trekking areas and it is essential that trekkers have access to treatment medication contained in their travel medical kit. Often, trekkers are encouraged to treat illnesses as soon as possible to prevent having to leave the trek.

Respiratory illnesses are very common, from a nuisance cough to influenza and pneumonia. Access to early treatment from a medical kit is also very important.

Acute mountain sickness (AMS), the most common form of altitude-related illness, affects trekkers as their ascent above 2,500 metres occurs. Risk of acute mountain sickness is related to individual risk, absolute altitude and speed of reaching altitude. More severe forms of altitude sickness can occur. Other environmental conditions to be considered include heat, cold, windburn, sunburn and frostbite.

If your trek is going to take you near areas where malaria is a risk, it is important to seek medical advice and obtain malaria-preventative medications. Malaria can occur in many areas that trekkers frequent and it can be a very severe disease. Medication also needs to be continued after leaving the risk area. It is important to stay vigilant with insect avoidance, such as by using repellents containing 30–40% DEET and sleeping under permethrin-soaked mosquito nets and sleep sheets and in permethrin-soaked outer clothing. Travel Doctor-TMVC are highly experienced in managing malaria risk.

Other notable health risks include:

• worm infections
• hookworm and strongyloides, through walking barefoot
• intestinal worms and parasites (e.g., tapeworms), through contaminated food
• schistosomiasis, through fresh water exposure
• skin infections (bacterial and fungal)
• insect-borne diseases such as dengue fever, Japanese encephalitis, Zika,
• chikungunya and yellow fever
• accidents and trauma from falls and other injuries
• sunburn.