PEH 4 Backpack is very important during a hike,
Outdoor recreation is organized
activities done during one's free time
for his/her own personal reasons,
where an interaction between man and
an element of nature is present.
Recreation is derived from the Latin
word recreare which means to be
refreshed. Choice recreation vary from
person to person. What makes one
happy may not be so for others.
There are recreational activities that
depends on one's interests, pursuits and
needs which may be reflective of beliefs
and level of gratification. A day can be
divided into three parts according to
Clayne R. Jensen (2006):
• Existence time is time spent for
biological needs like having a
meal sleeping, and other personal
care.
• Subsistence time refers to the
hours spent for economic
purposes such as going to work,
chores, and for students, hours
spent in school and school work.
• Free time, therefore, is all the
remaining time after. How one
decides to spend free time varies
from person to person.
Many people have documented the
benefits of staying active that
include reduced obesity, reduced risk of
disease, enhanced immune
system, and increased life expectancy.
Mountaineering - Mountaineering is
the set of activities that involves
ascending mountains. Mountaineering-
related activities include traditional
outdoor climbing, skiing, and
traversing. In the Philippines, Pinoy
Mountaineer website (Lasco, 2007) gives
a very good guide in describing and
classifying not only the mountains but
also the outdoor hiking destinations in
our country.
Benefits of Outdoor recreation like
mountaineering.
1. Physical Health Benefits
2. Psycho-Emotional Benefits
3. Social Benefits
4. Economic Benefits
5. Spiritual Benefits
BACKPACKING
since everything that one will be needing
is carried in this pack.
For a day's hike, a small pack is just fine
as there are just a few things needed for
it. Trekking on one hand is a different
story, as this is like carrying "your home
on your back" Food, clothing, shelter,
cooking gears, and other essentials will
all be placed in one pack.
Backpacks have frames designed to give
the wearer more support, protection,
and better weight distribution.
• First aid kit
• Water
• Trail food
• Topographic map and compass
• Extra layers and drain gear
• Fire starter and matches
• Multi-tool or knife
• Flashlight/headlamp
• Sunscreen/sunglasses
• Insect repellant
• Cameras/binoculars
• GPS
• Extra batteries
• Extra clothes
• Footwear
A map is two-dimension
representation of a three-dimension
surface. It is a graphic representation
of the ground and the terrain.
• Locator map inside a mall will
specifically show where the various
shops are situated. Highway maps
will identify roads. Topographic
maps will show the different terrains.
The orienteering map, on one hand,
is specially prepared maps designed
for the activity.
Orienteering Map
It is a topographic map but with more
details for easier navigation during the
activity or competition.
Important details in the map that should
be noted of are the map scale, legends:
The color of lines is an orienteering map
symbolizes different things:
BLUE- water features
BLACK- Rock features
WHITE- normal, open woods
GREEN- Thick vegetation, shades and
patterns denote type
YELLOW- non-wooded land, shades and
patterns denote type
BROWN- natural non-rock features and
contour lines.
 AILMENTS or ILLNESSES experienced
in outdoor recreation and how to
avoid it:
1. Dehydration
Occurs when more water and
fluids leave the body than enter
it. Even low levels of dehydration
can cause headaches, lethargy,
and constipation. The human
body is roughly 75 percent water.
Without this water, it cannot
survive. Water is found inside
cells, within blood vessels, and
between cells.
How to avoid dehydration?
The best way to stave off
dehydration when you're hiking,
camping, or whatever else is to
drink water slowly for several
hours prior to the activity. This
will ensure that you're well-
hydrated at the outset. During
periods of intense physical
exertion, you should consume
about a quart of water per hour.
Urine is generally a good
indicator. If you're urinating at
least every five hours and the
urine is lightly colored or totally
colorless, this is a sign that you're
probably hydrating enough. In the
case that urination become less
frequent and more concentrated,
you should increase fluid intake.
It's a good idea to avoid both
alcoholic and caffeinated
beverages, as both are diuretics
and will cause your body to need
more fluids than it otherwise
would.
2. Hyperthermia
Hyperthermia is a condition where the
body produces or absorbs heat more
than it can dissipate. This may be caused
by an increase in air temperature, solar
or reflected radiation, poor ventilation in
clothing, low fitness level and excess
bulk or the reduced ratio of skin area to
body mass. People suffering from
hypothermia experiences heat cramps,
heat stroke, or heat exhaustion.
a.Heat Cramps
b. Heat Exhaustion
c. Heat Stroke
How to avoid hyperthermia?
-Take frequent breaks.
-Drink plenty of water.
-Wear cool clothing.
-Find a cool shady place to rest.
-In cases of severe temperature
elevation, take a cool bath or
sponge with water. If a persons’
body temperature gets above
104 degrees or the person
becomes unconscious, call 911
as this is a medical emergency.
3. Hypothermia
Hypothermia occurs when the
body chills faster than the body's ability
to produce heat due to exposure to
cold, wet, and/or windy weather. Not
taking enough energy-producing food
and not having proper clothing speeds
up hypothermia. This generally occurs
in temperatures of less than 35°C.
Mild Hypothermia Treatment
-Move the person from the cold
environment to a sheltered
environment.
-Replace any wet clothing with
dry, insulated garments.
-Give the person warm food and
lots of sugary hot fluids (an
average-size adult needs about
60 kilocalories of hot drinks or
about 2 quarts of highly sugary
liquids such as drink mixes) to
elevate core temperature 10°F.
-Slow heat loss by wrapping the
person in a sleeping bag, plastic
bag, or tarp. Huddling with the
person in a sleeping bag will help
slow heat loss.
-Resist the urge to use hot water
bottles or heat packs. They can
turn off the body's shivering
mechanism, and they add very
little heat to the body core.
Instead, bring water to a boil and
have the person inhale the
steam, or build a fire.
THE LEAVE NO TRACE SEVEN PRINCIPLES
Principle 1: Plan Ahead and Prepare
Before going to a place, check it your
planned activity is permitted. Make sure
to know the rules, guidelines, and safety
procedures they have set Some places
require certain permits or clearances
ü Make sure you have the needed
equipment for your activity and the
skills needed to undertake the
activity
 ü Plan how to cope in case
emergency arises
ü Check the weather forecast and be
prepared for changing weather
conditions
ü Learn when areas are most
crowded
ü To minimize environmental impact
and for safety sons, keep numbers
small
ü Repack food to minimize waste.
ü When trekking, maps and compass
must be used to avoid markings or
leaving of marks
Principle 2: Travel and Camp on
Durable Surfaces
Walk, run, bike, or camp on durable
surfaces like established tracks, rocks,
gravel, and dry grasses
ü Avoid walking on soft surfaces like
soft plants. You might be
trampling on a young tree or
pasture and this will cause
vegetation damage.
ü Use existing trails or campsites, no
need to build a new campsite that
will alter the environment.
ü To avoid erosion, walk single file
in the middle of the trail
ü Avoid places where impacts are
just beginning to show
ü When camping; keep the campsite
small and discreet.
ü Camp at least 200 feet from lakes
and rivers to protect the waters.
Principle 3: Dispose of Waste Properly
ü “Pack it in, pack it out" means
everything you brought should be
brought back with you including
left-over food or fruit peel.
ü Nothing should be left. When
camping, cat holes are dug (6-8
inches deep) for human waste and
covered just the same with soil and
weeds or leaves on top.
ü Dishes should be washed 200 feet
away from lakes or rivers and use
biodegradable soap.
Principle 5: Minimize Campfire Impacts
ü Use lightweight stove for cooking,
campfires can cause lasting
impacts. If fires are permitted, use
fire rings or mound fires that are
already set-up.
ü Keep fires small and use only sticks
from the ground than can be broken by
hand.
ü No burning of plastics or other
substances that emit toxic fumes.
ü Burn all wood to ash and make sure
fires are completely out. Scatter the
cool ash.
Principle 6: Respect Wildlife
ü Observe wild animals from a
distance and they should be
avoided during sensitive times
such as mating, nesting, or raising
the young.
ü Do not feed wild animals or birds
as it is not their natural food. The
food might damage their health or
alter their natural behaviors and
even expose them to predators.
ü Protect wildlife and protect your
food as well by storing and
securing the trash well.
ü In case you decide to bring your
pets along, make sure it is allowed
and you can control them.
Otherwise, do not bring them with
you.
Principle 7: Be Considerate of Other
Visitors
ü Respect people who live and work
in the countryside.
ü Respect other visitors and let them
have a momentous experience as
well.
ü Allow the sound of nature to
prevail, not your noise or your
radio.
ü Be courteous; yield to others on a
trail.
ü Camp away from trails and other
visitors.