Top Tips For Adventure Trekkers

Whether it's a holiday trek or a charity walk fundraiser (or both, of course), bear in mind these tips to maintain your health, spirits and good humour.

• Don't be embarrassed to do warming up and cooling down stretches every day and before and after long halts.

• Altitude sickness is a potential problem in big mountain ranges. If you're trekking independently, take ample time to acclimatise. Organised treks build in time to adjust to the thinner air but you might still be affected. Trekking holiday specialist Travel and Trek has produced a comprehensive guide to altitude for trekkers contemplating a high altitude trek. The guide, free to download, covers all aspects of altitude, including the potential dangers and how to avoid them - www.travelandtrek.com.

• Keep up a regular intake of water before, during and after walking. Rucksacks with hydration bladder pockets make sipping regularly an easy habit to develop.

• Layers of clothing allow you to adjust quickly and easily to changes in the weather and levels of exertion.

• Make sure your footwear is comfortable. If you've bought new boots or shoes for the trek, wear them in the weeks before you leave. Wear them for travelling; whatever else the airline loses, your feet won't suffer. Choose comfortable socks that fit properly.

• Remember the sunburn prevention mantra 'slip, slap, slop'; slip on a t-shirt, slap on a hat and slop on the sun barrier cream.

• Trekking poles help to reduce the strain on your knees and aid balance on rough trails. If you’re worried about your knees, consider knee supports. Don’t wait to use them until you have a problem.

• Keep your toenails trimmed short – toes take a battering on long descents.

• Carry your own small first aid kit to sort minor cuts, cuts, scrapes and blisters.

• As your legs, lungs and heart have to work harder to drive you uphill, shorten your stride to compensate.

• Walk at your own speed. Don't put yourself under pressure to keep up with others covering the ground at a faster pace. It's not a race but don't forget the tale of the hare and tortoise.