Mountain risk

Italiano

The mountain exerts a particular and irresistible charm on many people, some are born in the mountains. A mountain is a relief of the earth's surface, extending above the ground in length and height, isolation, some have exposed rocks. There is no precise definition, nor how high it should be at a minimum.[^] As the altitude rises, the temperature decreases. The average gradient recorded under normal conditions is about 0.6-0.65 °C every 100 meters (in unsaturated air the temperature decreases by about 1 °C).[^] You can appreciate and experience the mountains in many ways, contemplating nature in a mountain pasture, admiring a view from the window of a house, staying in a village, working as a shepherd, farmer, in the tourism and crafts sector. Some have the opportunity and the privilege of walking (or climbing) regularly along trails and routes, so much so that this outdoor activity becomes a lifestyle. The most courageous, strong, technically prepared and motivated climb steep walls with rocks and move in a wild environment.

Going to the mountains is not without its risks. In a series of twelve articles, which I started writing in the fall of 2021 and ends with this one that uses the topics covered in detail in the other eleven, there are notions for practicing conscious hiking, which reduces the generic mountain risk. They therefore do not intend to dissuade you from doing what you love, nor to scare you, but they are a means to educate and entertain. As I feared at the beginning of the introduction, my work continues to expand, and to occupy many hours of my free time.

Traditionally, dangers in the mountains[^] are divided into two broad categories: subjective dangers, which depend on the choices, actions and behaviors of the hiker, and objective dangers, linked to the nature of the mountain.[^] The two categories are not so clearly separated, because an underestimation of the danger of one category triggers a danger of the other. The main and harmful risks of walking in the mountains are falls along slopes or in the void, bad weather, lightning, long exposure to the sun or cold, high altitude illnesses, sliding on snow and ice, falling rocks, avalanches, loss, lack of water and sugars, physical injuries, exhaustion of strength, feeling ill, equipment breakdown, fires, vipers.[^]

Subjective dangers

Subjective dangers are to be understood as all dangerous situations related to the person himself. The desire or idea to go from a point A to B according to a certain itinerary collides with physical and training conditions, equipment, experience. Planning an excursion is nothing more than a series of questions and doubts, such as what comes from what, to which to answer with frankness, taking the required action, and humility. Even a single no could make you give up or decide to plan an easier route. A saying goes: "Mountains don't move".

Here are some questions, which I ask in first person, and some possible consequences of bad choices, which do not claim to be a list that includes all the dangers you might face in the mountains.
Do I feel good and fit? Am I sufficiently trained for the length, the difference in height, the time it takes and the difficulty of the route? If the route is new to me, have I read a description carefully and consulted a topographical map? I am in good mental condition, because the mountains require clarity and steady nerves. The consequences of underestimating are fatigue, muscle fatigue, cramps, injuries such as sprained ankles and knee problems, physical exhaustion and inability to continue. Parallel, nervousness grows, with real attacks, anger, anxiety and even panic attacks and depression. The effort of walking stresses the cardiovascular system. It is not uncommon to hear hikers struggling with heart problems or having a heart attack. One parameter is age. It is essential not to make mistakes how much and how to drink and to have enough water with you to avoid dehydration. If it's hot you have to drink a lot more. For nutrition, the risk comes from a drop in sugar which decreases physical and mental performance, which must be supplemented.

Have I consulted the weather bulletin and, if necessary, the avalanche bulletin? Do I have enough free time to practice the excursion? Tragedies occur because commitments prevent you from waiting when the forecasts give favorable weather or you start with good weather knowing that it will get worse. Have I told or left my itinerary and program in writing to family or friends? This is essential in order not to be forgotten on the mountain in case of non-return and to circumscribe the searches. It is also necessary to be aware that with one's own choices one can put in danger of injury or life those who work in the rescue system, including many volunteers.
Which type of shoe is right for the terrain, season and forecasted weather? Have I already walked a few kilometers in shoes and they didn't hurt me? Aren't they too worn? Sports shoes or mountain boots, or both with one change? Are the socks technical? You can be physically prepared as long as you want but a shoe mistake is not forgiven. Sore feet, swollen feet, inflammation, bleeding skin, blisters, nail crushing, calluses, among the least consequences. Which pants, long or short, shirt, long or short sleeve, yes or no tank top, should I wear? Walking in comfortable and breathable clothing facilitates physical activity and not sweating too much.

Which backpack is suitable for the route? It would be uncomfortable to carry on your shoulders a large, half-empty backpack or a small overloaded backpack, which I would have to empty to take an object.
Did I prepare my backpack well and calmly?
Is there a vest, a spare and a jacket? Do I protect myself from the elements with three layers of clothing, a breathable interior, an insulating intermediate and a waterproof or windproof exterior? I have not forgotten my mobile phone, and I charged it, essential for communicating a danger and urgency, which detects my geographic location. Do I have an identity document, some money, a map with me?
Protecting yourself from the sun's rays is essential in order not to burn your skin and have no eye problems, including temporary partial blindness. Some damage can be discovered even after years with the onset of bad diseases, such as skin cancer. Absolutely not to forget sunglasses, a hat that covers the head and gives shade to the face, sunscreen with a high sun protection factor spread in advance to protect the skin. In the event that the excursion lasts longer than expected and is seized by the darkness, which could make me take the wrong path, get lost, call for help or spend the night outdoors, do I have a headlamp with me? I have foreseen the possibility of ice or ice sheets on the ground, taking crampons or small crampons to avoid bad slips and on exposed sections of falling into the void? Is the ground expected to be snowy and will deep snow fit into my boots? Gaiters, so as not to walk with wet feet. Did I put a first aid kit in my backpack, to disinfect, bandage, wrap, soothe, prevent allergic reactions?

How does this excursion fit into my personal experience of going to the mountains? Is it really needed? If I go in company, do I trust others and believe that they have the ability to tackle the excursion? Those who don't have much experience should consider not spending all their energy to get to the top, because the descent is dangerous and expensive. The leg pain in the following days due to the descent is essentially caused by microtraumas that occurred within the muscle fibers; scientifically it is delayed onset muscle soreness (DOMS), which increases in intensity with the passing of the hours and usually reaches its peak after 48 hours.[^] When I plan an outing in nature, I wonder how I will feel the next day? Do I go to the mountains to have fun, enjoy, feel good, train, discover nature and the territory, or am I obsessed with achieving the goal, with summit fever?

During the hike, don't I get excited about feeling good and doing more? In everyday life, have I shown balance and calm? Above 2000 meters, how does my body react? Risks are Acute Mountain Sickness (AMS), High Altitude Cerebral Edema (HACE), and High Altitude Pulmonary Edema (HAPE). Do I have the ability and experience to pick up on negative signs, such as being late on schedule, not feeling well or comfortable, or having poorly planned my excursion? Am I able to assess the extent of an injury? Am I underestimating an objective danger, such as the difficulty of the route, or are the difficulties greater than expected because the route was wrong? Have I noticed deficiencies in the trail sigmage, which should alert me and have more attention near intersections? Is there a sudden and unannounced deterioration in the weather conditions? Don't forget that prolonged outdoor exposure is a risk factor.

Should I give up and go back? Mountains know how to wait ...

Objective dangers

Objective dangers are dangers that do not depend on us and our choices, but are part of the very nature of the environment in which we act. Any environment has natural dangers for man, from which he defends himself with common sense, experience, living together, seeking shelter. Man has the ability to modify the environment with works and constructions. The natural danger for those who walk in the mountains comes from the type of terrain, the slope and rocks, animals, weather. Mountains or a large area of them are not suitable for inhabiting, so one is alone and with a distant shelter. In the mountains, weather conditions are more variable and with extreme values.

Of all the terrains on which you walk in the mountains, the greatest dangers come from smooth and wet rocks and when it is snowy or icy. The paths may have exposed sections, sometimes equipped with metal structures, cables, chains, ladders, pedestals and brackets, which facilitate and allow their progression. An error means falling into the void with consequences up to the loss of life. A risk factor is the slope, as the possibility of slipping increases as it increases. In the mountains, you cross sections where you can be hit by rock falls and the triggering of avalanches, sometimes caused by the passage of hikers who are higher up. Among the dangers that depend on the behavior of other people who frequent the mountain, one comes from vehicles, in particular mountain bikes, downhill, and trials motorcycles, which travel along forbidden paths even at high speed.

Regarding animals, a danger comes from the bite of vipers,[^] a rather rare event because it is a non-aggressive snake and very sensitive to the vibrations of the ground, so it tends to get away by beating on the ground or with a stick. Its environment are arid places and under stones or in the midst of shrubs. The viper does not always inject poison when it bites, because it is a precious resource that is difficult to regenerate, and not to be wasted. This is called a dry bite, at least 25%, possibly up to 50%, of the bites are dry. Symptoms of a viper bite usually appear within minutes to hours after a bite, and can include: severe pain, swelling, bruising of the skin, changes in heart rhythm, metallic taste in the mouth, numbness, shock. The danger is mainly due to the haemotoxic and neurotoxic action of the poison. In the event of a viper bite, first aid is to immobilize the patient and bandage from the point of the bite to the extremity of the limb. The viper bite is fatal in 0.1% of cases. The number of deaths per year in Italy due to vipers is much lower than that of hymenoptera stings.
Danger are the stings of insects, such as bees, wasps and hornets, which sting to defend themselves, which generate allergic reactions, even severe, anaphylactic shock is life-threatening. Other insects sting to feed, bedbugs, fleas and ticks, painful is that of gadfly.

A typical summer phenomenon are thunderstorms. We must avoid being on ridges, peaks or places that constitute the tops, isolated trees, near metal parts to avoid being struck by lightning.[^] In the mountains, the meteorological parameters, solar radiation, wind speed, intensity of precipitation, with snowstorms, are more intense, endangering the health and life of those who frequent the mountains. Consequences are: skin burns, sunburn, dehydration, hypoglycemia, colds, frostbite of hands and feet, frostbite, loss of cognition, fainting, death. It should objectively be kept that, as the altitude increases, the percentage of oxygen in the air remains constant but the atmospheric pressure decreases, making the air more rarefied, therefore less oxygen is available.

For an underestimation of the subjective or objective dangers accidents happen, some not even prudence and knowledge of one's own limits are able to avoid. For assistance requests, in Italy call the telephone number 118, which activates the Corpo Nazionale Soccorso Alpino e Speleologico (National Alpine and Speleological Rescue Corps).[^] Among its aims, the CNSAS provides for the rescue of the injured, the unsafe and the recovery of the fallen in the mountain area. The distress calls can come from other hikers, companions or witnesses of accidents, or from people who report that family and friends are not returning.

Risks on the Grignone on the Pasturo side

Mountain risks on the Grignone in the slope of Pasturo are no different from the generic danger of going to the mountains. On this side are rocky Zucco dei Chignoli and Scudo Tremare, which you cross along the Traversata Alta. The Piastrone, the area that extends for about four hundred meters in altitude below the ridge, is steeply sloping rock and grass. The rest of the Northern Grigna are woods and meadows. In assessing the danger, the height of the mountain must be considered, which exceeds 2400 meters above sea level.

Climbing to the Brioschi Refuge does not require technical knowledge, the difficulty is due to the length of the route and the difference in height, about 1650 meters from Colle di Balisio and 100 meters more from Pasturo. Those who are trained take at least three hours of ascent and two hours of descent, there is water only up to the Pialeral. A risk is to overestimate your physical and training conditions, with leg pain and tiredness, so much so that you will no longer be able to continue. It is not uncommon for the Alpine Rescue to receive calls for help for this reason. Another comes from the nature of the mountain: beyond a certain altitude there are no more trees and one is exposed to the sun, nor is there the possibility of supplying water. The consequence is a considerable loss of fluids, which if not compensated for, causes dehydration, and damage to the skin, with burns.

As you go to high altitudes, the weather forecasts should be consulted. Above 2000 meters, low clouds are frequent which limit visibility. In winter the mountain conditions change radically: the summer route is not passable because it is subject to avalanches. Two major avalanches of recent times are remembered: the first on the night of 30-31 January 1986 which destroyed Rifugio Mario Tedeschi al Pialeral, the other on 8 February 2009 which reached the Traversata Bassa at one thousand meters above sea level! The winter route to the Brioschi Refuge is of mountaineering level because from Comolli the climb is steep, in the snow; for the stretch of the ridge towards the refuge, about half an hour's walk, you need crampons and an ice ax; at the refuge, where there are overhangs, it is dangerous to stop because a glass window forms, a layer of transparent ice that has caused victims. In the event of a high risk of avalanches, the Municipality of Pasturo issues an ordinance in which it prohibits excursions beyond a certain altitude.

The other high-altitude itinerary of the Grignone on the Pasturo side is the panoramic Traversata Alta delle Grigne (Grigne High Crossing), a path that connects Grignone and Grignetta. This route takes place in an unspoiled natural environment of geological interest, with ridge passages and numerous aided sections, a route classified as an itinerary for Expert Hikers with Equipment (EEA), reserved for those who practice the mountains assiduously and do not suffer from vertigo.[^]
Without objective dangers are Traversata Bassa (Low Crossing) and the paths up to the altitude of the Pialeral, you just have to pay attention to trails signage and be able to walk for the foreseen hours. There have been fatal car and motorcycle accidents along the Pasturo - Alpe Cova road.

References

1. "Mountain". Wikipedia: The Free Encyclopedia. Wikimedia Foundation, Inc. Retrieved 22 June 2022.
2. treelinebackpacker (6 May 2013). "Calculate temperature change with elevation". Treelinbackpacke. Retrieved 22 June 2022.
3. Marcus. "Mountain Climbing Risks: 20 Hazards to Be Aware Of". Ascentionism. Retrieved 22 June 2022.
4. "Mountain Hazards. Jawahar Institute of Mountaineering & Winter Sports. Retrieved 22 June 2022.
5. Miller, Spencer (30 June 2021). "The 9 Most Frequent Dangers in the Mountains, and How to Avoid Them". Snow Brains. Retrieved 22 June 2022.
6. Minnis, Gregory (5 October 2021). "What Is Delayed Onset Muscle Soreness (DOMS) and What Can You Do About It". Health Line. Retrieved 22 June 2022.
7. Healthwise Staff (1 July 2021). "Snakebite: Symptoms of a Pit Viper Bite". MyHealth.Alberta. Retrieved 22 June 2022.
8. "Thunder and lightning". Guide Dolomiti. Retrieved 22 June 2022.
9. "Corpo Nazionale Soccorso Alpino e Speleologico". cnsas.it. Retrieved 22 June 2022.
10. "Grigne High Crossing". Montagne Lago di Como. Retrieved 22 June 2022.

Consult the weather forecast

Italiano

Hiking is affected by weather conditions because it takes place outdoors, often with no shelter nearby. To know what the weather will be like, we rely on weather reports, which satellites, mathematical models, technology, specialized companies and scientists have made it more and more precise and accessible everywhere, minute by minute according to the position, and reliable even after a few days. This helps a plan route. Two things are true. The first is that for some mobile phone applications in which we check the weather forecast, it always rains in the mountains and it gets very cold. The second is that we are very well informed because of habit we read and look at the weather forecasts of the state of the sky and the temperature several times during the day and on different channels even when we don't have to go anywhere![^] And you can always blame bad weather forecasts when something goes wrong, like getting wet in a downpour or the sun is shining and you were prepared for rain.

Main weather parameters

The main weather parameters are: solar radiation, which depends on cloud cover, precipitation, their intensity and whether it is rain or snow, temperature, relative humidity, atmospheric pressure, wind speed and its direction. Weather forecasts try to estimate how these parameters evolve. In a weather report there is the UV index, the forecast on possible thunderstorms, the thermal zero, i.e. at what altitude there is 0 °C. Wheather influences the hiker in the choice of shoes, how to dress, what to pack, how much to drink.

Websites and alerts

The main purpose of walking in the mountains is to have fun, and it is natural to plan the excursion in good weather, and with a guarantee that it will remain so. The first thing is therefore to inquire about the weather conditions, choosing reliable websites, reading well what is written, evaluating any alerts or alarms that are issued. In winter, the snow bulletin should also be consulted for the risk of avalanches. Sometimes you choose to face moderate bad weather because there is not enough time available or because this is part of the possible variables.

ARPA Lombardia (Regional Agency for the Protection of the Environment) mmakes the weather forecast in Lombardy and connects a series of hydro-metro risks. The risk has five degrees of criticality, expressed in colors: white code - no forecast, green code - absent criticality, yellow code - ordinary criticality, orange code - moderate criticality, red code - high criticality. Who would go to the mountains with red? Hydro-Metro risks are: thunderstorms, hydrogelogic, hydraulic, strong wind, snow, avalanches, forest fires.[^]
In Switzerland, there is a Portal on natural hazards, marked on a scale of 1 to 5; for example for the wind with danger 3 - considerable, the risk comes from falling branches.[^]

Some risks due to weather conditions

There is no doubt that bad weather increases the risk in the mountains. Bad weather is one of the main reasons why you give up on reaching a goal, during excursion or even before departure. Another reason to stay at home is to write a blog about the mountains you love.

In case of fog or low clouds you can lose your orientation and in any case the visibility is less than a day with the sun. In the rain you get wet without the use of specialized technical material such as Gore-tex and wet ground is treacherous, with the risk of slipping especially on smooth rocks. In case of violent or prolonged rains, there is a risk of landslides. With bad weather the body's immune defenses are progressively lowered, the least is to catch a cold. You can protect yourself from low temperatures by choosing suitable clothing and shoes, staying dry and avoiding prolonged exposure. The consequences are hypothermia, freezing of hands and feet when they are below zero, to the point of frostbite. Strong wind moves and causes branches and trees or other objects to fall. In addition, the wind increases the sensation of cold and can cause imbalance and headaches due to a process of rapid dilation and narrowing of the blood vessels. During the excursion it is good to scan the sky and notice a change in humidity, cumolonimbus clouds, particular towering vertical cumulus-shaped clouds, announce a storm.[^] In the event of a storm, avoid staying on particularly exposed paths, such as ridges or peaks, via ferratas and sheltering under isolated trees. Being struck by lightning strikes means dying.

Believing that there is no health risk on a sunny day is just wrong. The sun is a source of serious problems for the skin and eyes due to UV rays, from which we must defend ourselves with the necessary precautions. The rules to follow are: walk at a time with a low UV index, spread a sunscreen with a high protection factor, wear a hat, cover the skin with clothing, wear dark glasses. In addition, sun and high temperatures dehydrate the body quickly.

In Grigna

Planning to go to Grigna requires you consult the weather forecasts. I am a fan of the Centro Meteorologico Lombardo.[^] Like everyone else, I prefer to go to the mountains in good weather, however, light rainfall does not bother me that much. Low clouds hide the Grignone on humid days, in summer as in winter, with the risk of losing the way. The hiker can experience all the factors and the typical variability of the high mountain climate, progressive lowering of temperature and humidity, strong wind at altitude, sudden changes in weather, violent and unexpected precipitation without the possibility of shelter, snow for six months per year, risk being swept away by an avalanche.

References

1. "What’s the Weather Like Today? The Habit of Checking Weather Forecasts". BVA Doxa. Retrieved 3 June 2022.
2. "Allerta LOM". Regione Lombardia. (in Italian). Retrieved 3 June 2022.
3. "Danger levels wind". Natural Hazard Portal. Retrieved 3 June 2022.
4. "Cumulonimbus cloud". Wikipedia: The Free Encyclopedia. Wikimedia Foundation, Inc. Retrieved 3 June 2022.
5. "Previsioni Lombardia [Lombardy forecasts]". Centro Meteorologico Lombardo. (in Italian). Retrieved 3 June 2022.

Protect yourself from the sun's rays

Italiano

To enjoy a trip to the mountains, choose a day with good weather or wait for it to arrive. With the sun you can see better the terrain where you walk, admire the view, the temperature is generally higher, which at medium-high altitudes does not bother, all factors that reduce the danger in the mountains. However, there are not only advantages, because prolonged exposure to sunlight has harmful effects on the skin. In addition to the effect of heat, the action of ultraviolet (UV) rays generates sunburn and erythema, premature onset of wrinkles and other signs of skin aging, skin cancer. It is necessary protect yourself from the sun's rays, seek the shade, slip a shirt, slap a sunscreen, wear a hat and sunglasses.

Ultraviolet (UV) rays

Solar radiation is classified according to its characteristic wavelength. In addition to visible light (perceived by the human eye), infrared (IR) and ultraviolet (UV) rays are distinguished. UV rays are able to reach the dermis, producing an effect on the tissues and the metabolic system. Ultraviolet rays are made up of 3 categories of radiation, UVA, UVB and UVC, which are also present with overcast or cloudy skies.

UVA rays promote the release of melanin and are responsible for tanning; they do not create particular discomfort immediately but their negative effect can also manifest itself years later. UVB rays are potentially more harmful and carcinogenic than UVA; UVC rays are the most dangerous radiation but shielded from the ozone of the earth's atmosphere.

What affects UV exposure?[^]

• Time of day: UV rays are strongest in the middle of the day, between 10 am and 4 pm.
• Season of the year: UV rays are stronger during spring and summer months. This is less of a factor near the equator.
• Distance from the equator (latitude): UV exposure goes down as you get further from the equator.
• Altitude: More UV rays reach the ground at higher elevations.
• Cloud cover: The effect of clouds can vary, but it's important to know that UV rays can get through to the ground, even on a cloudy day.
• Reflection off surfaces: UV rays can bounce off surfaces like water, sand, snow, or pavement, leading to an increase in UV exposure.

UV Index gives you an idea of how strong the UV light is in your area on any given day, on a scale from 1 to 11+. A higher number means greater risk of exposure to UV rays and a higher chance of sunburn and skin damage that could ultimately lead to skin cancer. The UV Index is part of many weather forecasts.

Along with the strength of the rays, the amount of UV exposure you get also depends on the length of time your skin is exposed, and if your skin is protected with clothing or sunscreen. People who live in areas with year-round, bright sunlight have a higher risk of skin cancer. Spending a lot of time outdoors for work or recreation without protective clothing and sunscreen increases your risk. Children need special attention. They tend to spend more time outdoors, can burn more easily, and may not be aware of the dangers.

Sun protection

Staying and seeking shade is the best way to limit UV exposure. If you are going to be in the sun, “Slip! Slop! Slap!® and Wrap” is a catchphrase that can help you remember some of the key steps you can take to protect yourself from UV rays: Slip on a shirt, Slop on sunscreen, Slap on a hat, Wrap on sunglasses.

Long-sleeved shirts, long pants cover the most skin and are the most protective. Dark colors generally provide more protection than light colors. A hat with at least a 2- to 3-inch brim all around is ideal because it protects areas that are often exposed to intense sun, such as the ears, eyes, forehead, nose, and scalp. A cap with a visor protects the front and top of the head but not the neck or the ears, where skin cancers commonly develop. UV-blocking sunglasses are important for protecting the delicate skin around the eyes, as well as the eyes themselves. Large-framed and wraparound sunglasses are more likely to protect your eyes from light coming in from different angles.

Sunscreen is a product that you put on your skin to protect it from the sun’s UV rays. But it’s important to know that sunscreen is just a filter – it does not block all UV rays. Sunscreen should not be used as a way to prolong your time in the sun. Even with proper sunscreen use, some UV rays still get through. Sunscreens are available in many forms – lotions, creams, ointments, gels, sprays, wipes, and lip balms, to name a few. When choosing a sunscreen, be sure to read the label, without neglecting the deadline.
Sun protection factor (SPF): the SPF number is the level of protection the sunscreen provides against UVB rays, which are the main cause of sunburn. A higher SPF number means more UVB protection (although it says nothing about UVA protection). For example, when applying an SPF 30 sunscreen correctly, you get the equivalent of 1 minute of UVB rays for each 30 minutes you spend in the sun. Other properties of a sunscreen are water resistance, broad spectrum (reduces both UVA and UVB rays).

My experience

In my long activity of hiking in the mountains I am very careful to protect myself from the sun. I have rarely burned myself, and only on the exposed skin of one shirt that is shorter than another. I expose the skin to the sun gradually, especially when I bare my shoulders with a sleeveless tank top. In case of redness, in the evening I apply a soothing after-sun cream that moisturizes the skin. I don't like standing still in the sun and I try to avoid it as much as possible even when I walk, avoiding the hours when the sun is high on the horizon. It is not only the UVA and UVB rays that bother me but also the increased temperature. Furthermore, the sun, in addition to being harmful to the skin, is the enemy of the venous insufficiency in the legs that I suffer from.

My first trick is to spread the sunscreen well on the exposed skin, without forgetting my ears and nose. Out of habit, I buy a Nivea, Protect & Hydrate sun milk, with a blue or light blue jar, my favorite color, and a yellow cap. I choose a sunscreen with a protection factor that is probably too low, 6, or one with FSP 15 when I go to high altitudes, both in summer and in winter. I spread the cream on my legs even when I'm wearing long pants, rightly so, because clothes don't provide total protection. The thighs are a delicate point for me, with high temperatures I suffer from allergy with ugly red spots, probably a form of erythema.

I love to go up in summer from Pasturo to Alpe Cova to find a lower and more pleasant temperature, to be in the midst of nature and because the trail, the old via 33 of the CAI, is in the woods, shaded. Beyond the 1300 meters of the locality, the trees thin out, above the Pialeral there is no shelter from the sun and you can only hope for the low clouds that often hide the Northern Grigna. On the bench of the Brioschi Refuge, after the long climb it is enchanting to admire the panorama of the villages of Valsassina, Pasturo, Barzio, Cremeno, Moggio, and the Orobie mountains, on the right the Grignetta, with the water of the lake. After having repeated the operation of spreading the sunscreen on the skin, which is not missing in my backpack, with a white hat on my head and wrapped in dark glasses, I do not cover myself with a long-sleeved shirt and a blue towel on bare legs for the temperature too cool but to protect me from solar radiation, which at 2400 meters during the central hours of the day is exaggerated. I notice that I am surrounded by hikers who do not do the same, exposing their skin to the sun with negative consequences on their health.

References

1. "How Do I Protect Myself from Ultraviolet (UV) Rays?". American Cancer Society. Retrieved 6 April 2022.

Sports nutrition and hydration

Italiano

Practicing sports, running or even just walking consumes much more calories and water than a basal condition (rest) or a sedentary activity. During a one-day mountain hike, you can consume four times more calories and lose up to 1 liter of water per hour on the hottest days! Sweating has the function of thermoregulation, cooling the body from the heat produced by the muscle mass during activity. The main energy during the effort of walking, which is a medium to long duration aerobic type of exercise, comes from carbohydrates. For the body to remain in good working order, it is necessary to drink to replenish the consumption of liquids, take in the mineral salts that are lost, and maintain an adequate glucose level. The balance of the integration is generally negative and the recovery process must continue in the following hours and days.

Hydration

Our body is made up of more than half of water. 75% of muscles and organs are made up of water, 10% of adipose tissue, 3% of bones are water. There is water in the cells and they are surrounded by water.

Fluids are lost through diuresis, with sweat, breathing, perspiration and faeces. A loss of water produces dehydration, the first symptom of which is thirst. If we continue not to drink, the color of the urine becomes darker, and there is dryness of the throat. The loss of 1-2% of body fluids can lead to a decrease in physical performance, dizziness and headache in an individual. If dehydration is more important, fatigue, tiredness, irritability, nausea, decreased physical strength and appetite can occur. Cramps in the limbs may appear due to the lack of water, salts and sugars, in extreme cases may lead to collapse.

To keep the water balance balanced, you need to drink to cool the body. Excess heat depends on the intensity of the effort, the temperature and humidity of the environment, and is dispersed more with breathable clothing. To quench your thirst, you generally drink a liquid with a good taste, which does not cause gastrointestinal discomfort, not carbonated, without caffeine and alcohol, and not that promoted as energy drink, with a small amount of sodium and electrolytes.[^] One proof that when we sweat we emit sodium chloride (table salt) is the taste of the skin. During a sporting activity you drink water, but tea with or without sugar, classic isotonic drinks or diluted fruit juice are also fine. Mineral salts are inorganic materials (free of carbon) which play a fundamental role in the functioning of living beings; they are not produced by the body and can only be taken from the outside (science calls them essential). To be quickly absorbed, the water must be moderately chilled (about 10°), and contain a minimum quantity of carbohydrates (5-8%).

How much should you drink during the excursion? Mainly you have to drink regularly because the loss is constant, and before you feel thirsty, it is generally sufficient to drink a certain amount (200-250 ml) every quarter of an hour or twenty minutes. A good idea is to start the excursion with an optimal water balance, drinking more than normal in the hours before departure and up to half a liter 15-30 minutes before.

Diet

Carbohydrates are the body's main fuel. Carbohydrates, also called carbohydrates (from the Greek "glucos" = sweet) are substances formed by carbon, hydrogen and oxygen, with a hydrogen-oxygen ratio 2: 1 (as in water), empirical formula C_m(H₂O)_n[^] (with m equal or different from n, for simplicity I consider them equal). Carbohydrates are called saccharides, monosaccharides (n=1), disaccharides (n=2), oligosaccharides (n between the values 2 and 9), polysaccharides (n>=10). Monosaccharides are glucose, fructose, and galactose; disaccharides are sucrose, lactose, maltose. Oligosaccharides are maltodextrins. Monosaccharides and oligosaccharides are simple sugars, while polysaccharides are complex sugars. Polysaccharides are starch, fiber, glycogen.

During intense physical activity, our body almost exclusively uses glucose to meet the increased energy demand, as it is absorbed quickly, while fructose is absorbed more slowly. Oligosaccharide molecules take longer to be available as energy in the form of glucose because they have to be digested by the stomach. Pasta is an excellent source of complex carbohydrates, which are an energy reserve for an even longer time, stored in the liver and muscle tissue as glycogen. For this reason, in long-lasting activities, athletes eat foods rich in complex carbohydrates three to four hours before the competition.

Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair. Protein needs are generally met by following a high-carbohydrate diet, because many foods, especially cereal-based foods, are a combination of carbohydrate and protein.[^]

Conclusion

Sports nutrition practices improve sports performance and should be part of the hiker's knowledge base, as useful and necessary as physical preparation and excursion preparation.

In the morning of a medium or long duration excursion it is good to have a breakfast rich in sugar, milk, juice or yogurt, accompanied by cereals, biscuits, bread with jam, which are the foods that we find on the prepared table of a mountain refuge.
During the hike, you drink water at regular intervals to prevent dehydration. It is eaten to maintain a sufficient glucose level that the metabolism transforms into energy, easily digestible foods that contain simple sugars, apples, figs, raisins, dehydrated fruit, chocolate, dry biscuits, ham sandwich or with jam or bars to replace them. If the walk takes place in the afternoon, you certainly don't go after a binge at lunch, nor after drinking alcohol.

Without studying or consulting on nutrition and hydration, I went to the mountains for years, thinking about how much to drink rather than following a diet for athletes, as sugars in my pocket only goleador candies flavored with coca-cola and Lupo Alberto at a cost of 10 euro cents each. I learned that in the evening after the excursion I am really hungry (one day without eating!) and with the desire for my favorite dish, pasta with tomato sauce. The hunger continues into the following day. By walking regularly it is evident that you will eventually also burn your reserves, fat and protein, with a decrease in excess weight, and it means being in shape. My real concern is running out of water and even exceeds the choice of shoes, don't forget cap and sunscreen.

On the Grignone on the Pasturo side in Valsassina you will no longer be able to stock up on water beyond the level of the Pialeral. I traveled the High Crossing of the Grigne almost always on the hottest days of the year, escaping from Milan with expected temperatures of 33-34 °C. The route is challenging and long even when you are trained, and a liter and a half of water in your backpack is not enough; the fatigue and thirst in the last stretch, whether it was in sight of the Brioschi Refuge or the descent to Piani di Resinelli, I still remember today that I write.

References

1. "Fluids and Hydration". Usada. Retrieved 1 April 2022.
2. "Carbohydrate". Wikipedia: The Free Encyclopedia. Wikimedia Foundation, Inc. Retrieved 1 April 2022.
3. "Sporting performance and food". Better Health Channel. Retrieved 1 April 2022.

What to put in your backpack

Italiano

To walk we leave the house with the shoes that we have already tried and we appreciate for their comfort, practical and breathable trousers and t-shirt and maybe with a hat on; we also slopped sunscreen onto our skin when needed. It's easier to walk by emptying the pockets of keys, mobile phone, wallet, paper handkerchiefs and sunglasses in a pouch. If we go miles away and for hours we have to drink. We will choose the hiking backpack of a sufficient size to fit the essential objects in relation to the route and our request to be free from impediments.

How to distribute objects

Lightweight and well-distributed equipment allows you to move comfortably, reducing fatigue and finding what you are looking for quickly and easily. On the bottom you can arrange the more voluminous objects that you do not need during the excursion, such as the sleeping bag, along the back soft objects, such as spare clothes, a towel. Above the fragile objects and those you want to have at hand, gloves, hat, headband, vest. Outside, put as little as possible, bottles and flasks, sticks, in vertical position and with the plastic tip inserted so as not to get hurt or hurt someone. The side pockets of an ultralight backpack allow you to take small items and drink without taking it off. Pay attention to sharp objects, placing them so as not to cause annoyance.

What to put in your hiking backpack

Hiking in the mountains requires tools for personal identification, navigation, protection from the sun, insulation from the elements, lighting, first aid supplies, nutrition, hydration, and even more (making a fire, tool repair kit, emergency shelter). You will carry this weight on your shoulders throughout the day, which will only decrease by the weight of the water you drink. By forgetting some items you need and carrying others you will never use, you will learn what to put in your backpack. Specifically, in a backpack for a day trip you must not miss:

• water bottle or flask, the quantity you need, at least one and a half liters
• sugar sachets, complex sugars such as maltodextrins, energy bars, dehydrated fruit
• wallet, with an identity document and some cash
• keys, to the house, to the car
• mobile phone, with a charged battery, which in addition to being a telecommunication tool is also GPS and lighting
• topographic map if you don't know the place
• headlamp, with charged batteries. We have not planned to walk in the dark, but the hike may take longer than expected
• spare shirt, socks and underwear
• a light vest, preferably waterproof
• towel
• cap with visor and sunglasses with protective lenses from UV rays, a bandana, essential when there is wind to replace the cap
• under gloves, headband and a cap that covers the ears
• paper handkerchiefs and cleaning handkerchiefs
• biodegradable plastic bags, at least one to collect their own excrement and one for the garbage
• sunscreen to be spread at the beginning of the walk, and when needed, to protect the skin from the sun's rays
• surgical mask or FFP2 as long as the Covid-19 epidemic persists
• first aid kit (sterile gauze, elastic band, plasters, cotton wool, latex gloves, scissors, disinfectant, thermal blanket, etc.)

Personal effects, wallet, keys, mobile phone, and the lamp must be kept in the safest place in the backpack, inside a closed zip.

Other items that are best to have are: charger wire, charger, whistle, utility knife, trekking poles for challenging climbs, lip butter and cocoa, spyglass, flashlight, waterproof backpack cover, small umbrella based on weather forecasts, spare hat, food as needed, for those who love photography a professional camera. When there is snow, poles are recommended for better balance, crampons or small crampons, gaiters and, if there are exposed sections, an ice ax.
If the excursion lasts two or more days, add a sleeping bag to sleep in, comfortable slippers that can also be used for a shower in a refuge, toothbrush and toothpaste, a bar of soap.

What do I put in my backpack

The more you go to the mountains, the more you appreciate freedom, understood as distancing yourself from the world in search of silence, discovering nature, feeling better or healthy, meeting, which manifests itself in joy and gratitude towards creation. This bliss is appreciated when one is not burdened with an excessive weight on one's shoulders. Like so many others, I like to walk ultralight, which turns into running when I'm trained.

In the summer, I walk with sunlight on the Grignone with a minimal technical backpack with towel, vest, wallet, mobile phone, house keys, a packet of handkerchiefs, a biodegradable bag, sunglasses holder inside. There is also sunscreen when I have to repeat the spreading operation, in any case I will not stay still in the sun with my skin uncovered. If I stay below Pialeral and it's not hot, I don't take a drink with me because I know the mountain and where the water springs are.
With the snow, I put the above in my backpack (missing the first aid kit), starting with Pasturo, Balisio or Barzio with sports shoes that have low or medium uppers. If my excursion involves climbing over about 1500 meters of the Pialeral, in my backpack there are boots, which I will wear to the place that is the watershed between a simple excursion and one with a certain degree of difficulty. In winter, for a hike in the mountains, I should imagine that there may be ice, not forgetting to insert a pair of useful crampons so as not to risk slipping.

References

1. "How to properly pack your hiking backpack". Salomon. Retrieved 22 March 2022.
2. "10 Things You Should Bring On Every Day Hike". Clever hiker. Retrieved 22 March 2022.
3. Shaefer, Anna. "Is Maltodextrin Bad for Me?". healthline. Retrieved 22 March 2022.
4. "First-Aid Kit". The Hiking Life. Retrieved 22 March 2022.

Which backpack to choose

Italiano

Whether you will be walking from one point to another according to a predetermined route, or you are planning a trip, you will need a storage bag, which is more comfortable to have on your shoulders to have your hands free and distribute the weight. The backpack is a travel companion, in fact you can't help but bring personal effects, spare clothing or to cover yourself, which you will become attached to if you choose the right one. You also need to store the clothes you are wearing that are too many when the temperature starts to rise. Which backpack to choose depends on how long you will be away and on the equipment to face the natural difficulties of the route and the distance from inhabited centers. You will choose your hiking backpack for its size and technical characteristics. After numerous times you have left at home what you need and carried unnecessary things on your shoulders, which have slowed down your path, you will learn what to put in your hiking backpack.

How long does the excursion last

How many things will fit in the backpack essentially depends on its volume, i.e. its capacity, expressed in liters. The duration of your excursion is the first aspect to consider when choosing the right backpack because the necessary things grow as the days increase.[^] For a day trip you will choose a small backpack, if you believe that you just need to have only your personal effects, a towel and a spare shirt (and one or two external water bottles) one of the size between 10 and 15 liters is sufficient, otherwise one up to 25 liters. The weight of the empty backpack varies between 300 and 600 grams. Another parameter is the length of the bust, adjustable to your height. The growing popularity of fast and light hiking, trail running, has been satisfied (and possible) with the creation of minimalist, absolutely comfortable backpacks. The means of transport with which you travel also influences the choice, in the car you can leave items of clothing that are only useful for the journey, otherwise you have to carry them with you in a larger backpack.

On a two-day hike or a one-day winter hike, where a spare sweater and jacket take up space, you need a bigger backpack than a summer day hike, with a volume of up to 35 liters. The larger ones are for three day, one week excursions. Whoever goes on via ferrata or climbs, the "vertical world", brings with them a rock helmet, harness, lanyards and carabiners that take up a lot of space.

Technical backpacks

A backpack for walking in the mountains has many more features than a normal backpack. They are made of nylon, Cordura or polyester, but there are other materials as well.[^] The backpack has at least two compartments that open with a zipper from the top, the largest can have a divider. In the outer ones there are pockets where to divide small objects that must remain hidden, keys, telephone, wallet, and closed with a zipper. Outside a technical backpack there is space for bottles or flasks and attachment points for specific equipment, such as telescopic poles,[^] crampons and ice ax. For the comfort of the hiker, you need soft, breathable and adjustable shoulder straps, a waist strap to stabilize the load, an adjustable sternum strap, a reinforced base, and, for longer ones, an ergonomic structure for the lower back. Even in the rain, the precious internal load does not have to get wet, and an integrated waterproof backpack cover is better than one that you forget at home.

How much do they cost

The cost of a backpack often depends on the quality of the materials used, as well as on its characteristics. A small ultralight backpack can cost as much or more than a technical backpack of over 35 liters, which can weigh as much as 1 kg. A reasonable price range for hiking backpacks is between 70 and 100 euros. The advantage is that most of the backpacks, used with good manners, without overloading them, are almost indestructible.

Mauro's backpacks

The backpack I wear on my shoulders is much more than a highly specialized bag that houses and carries useful objects for the excursion, it identifies me and lasts many seasons, like the shirt for a footballer who always plays on the same team.

A couple of years ago for my birthday my mother gave me the Salomon ADV Skin 12 backpack, so light and close to the body that it feels like a shirt worn on the back, the stabilizing straps have become an elastic cord. The new product made me realize once again the continuous progress in sports materials. In summer it is ideal for running towards the Grignone and climbing from Barzio to the Piani di Bobbio, more than enough for the essentials, a towel and a vest, in addition to the house keys, the telephone and the wallet. When I was leaving Milan by public transport towards the Lombard Pre-Alps, I needed a little more space because I was forced to change clothing from traveler to hiker. The North Face Animas 12[^] red backpack was and is oustanding for the mountains, so resistant and long lasting. The backpack is equipped with a three liter plastic bag for drinking from a tube. I then removed this tank due to the need for space and because the water stored in this type of plastic, as well as in water bottles, is not good and not easily digestible. My faded The North Face Animas 12 is still useful today to carry what you need for a trip.
In winter, I walk trails with a The North Face Borealis on my back, the model now called Classic, which is good anywhere and for various purposes, in the city, in the mountains, for school and for a laptop. Like the other two, it is not waterproof. Its 29-liter capacity fits heavier clothing, a 1.5-liter plastic bottle of water and even a windbreaker; I appreciate the numerous pockets and breast pockets, the resistant bottom, that allows a balanced load, and the stabilizing straps. If necessary, I push in the boots that I will use in deep snow.

References

1. "How to choose your hiking backpack". Salomon. Retrieved 22 March 2022.
2. "Backpack Material". In Backpack Construction. White Mountains. Retrieved 22 March 2022.
3. "How to Choose and Use Trekking Poles and Hiking Staffs". Rei. Retrieved 22 March 2022.
4. Bresler, Neal (30 April 2012) "Gear: Personal review of The North Face Animas hydration pack". Tech Trail Runner. Retrieved 22 March 2022.

What to wear

Italiano

Thinking about dressing warm because you will be walking in the mountains (where you assume it will be cold) is wrong. Choosing what to wear for a hike based on outdoor temperature, sky coverage, rainfall, it depends on the time, season and altitude, if you walk or run. Mountain clothing, as well as shoes and socks, the two essential elements for walking, continue to improve and evolve. Pants, sweaters and jackets are now comfortable, elastic, great fit, breathable, light and take up little space, thermoregulating, that is, able to keep the body dry, cool in the heat or warm in the cold.
For summer, light colors are preferable because they absorb less heat and clothes provide different levels of UV protection. Long-sleeved shirts and long pants cover most of the skin and therefore from the sun.

Pants

Pants must offer freedom of movement and leg protection. The choice of what to wear while hiking depends on the climate. On a rainy day or it is particularly humid water-repellent pants are preferable because they make the water slide, while for a dry day quick-drying pants are better, which absorb and disperse water quickly.[^] In addition to the length, other characteristics are elasticity, fit, different internal and external fabric (technically softshell).

Shirts

The jerseys are now made of synthetic material, water resistant so that the humidity produced by sweating can pass outside and not remain in contact with the skin, as is the case in cotton sweaters. Polyester and even more propylene are very light fabrics that retain little and very little moisture, appreciated by the sports industry. Polyamide, one of the best performing fibers on the market and better known as nylon, is instead particularly suitable for underwear and hosiery. A defect of synthetic fiber sweaters is that they tend to smell bad with sweat. They are washed at 30 °C.

The three-layer rule

When practicing outdoor sports, you need to protect yourself from the elements (rain, wind, snow, cold temperatures, etc.) by means of good perspiration management. The three-layer system helps you choose the right clothing to stay dry and warm.[^] Breathable inner layer, to wick away moisture, some famous brands are: Lycra, Capilene from Patagonia, Meraklon, CoolMax, TransTex, Vaporwick, Acquator and Micotex. Intermediate layer of insulation, to keep the heat, without exaggerating so as not to get too hot and sweat excessively, Polartec or SoftShell. Waterproof or windproof outer layer, to protect yourself from the elements, with the outer hood. Famous brands are: Gore-Tex, Wind-Stopper, WindTex.

Cap with visor

In summer, a light hat with a visor (better still with a wide brim) should be worn which protects the head from heat and any heat stroke, the scalp, the eyes, the forehead, the nose from the sun and solar radiation, and possibly provides even minimal protection from the cold.[^]

Eyeglasses

Safeguarding the eyes is important. Wind and sunlight, which increase on snow and ice due to reflection, are sources of annoying problems and, in the long run, cause eye diseases. To avoid redness, irritation and dryness, you must always be equipped with sunglasses, which protect from harmful ultraviolet radiation, in particular from UVA.[^]

How I dress

In the summer, I suffer from the heat and from the discomfort of the sun, which is harmful to the skin and eyes and can cause serious illness. I love the mountains because it is cooler, and I like to feel the sensation of cold; for me, tanning is just a way to protect myself from the sun. A path exposed to the sun is more tiring and costly than one in the shade. I prepare my excursion by choosing suitable shoes and socks and never forgetting to spread a protective sunscreen on all exposed parts of the body, legs, arms, neck, face, head. I choose a white clothing color that reflects the sun's rays or one to be visible, like an orange shirt. I wear a pair of dark sunglasses and a hat, which helps me stay focused.

Walking is an effort that raises the body temperature, and the body sweats to avoid overheating. I go to the mountains in short running shorts and a short-sleeved T-shirt or tank top, exposing my shoulders to the sun gradually, hike after hike. To defend myself from the sun high on the horizon, more than a decade ago, I bought a desert hat that has a longer peak than a regular one and comes with a detachable accessory that protects the neck and even tennis cuffs to keep the two wrists in the shade. Better still, I avoid walking during the central hours of the day in the months of June, July and August, staying in a sheltered place at least from noon to three; in a managed refuge you can socialize with other people who love the mountains like me.
Early in the morning, on less hot days, when there are sudden changes in temperature, fresh wind, or I stop for a while sweaty, I wear a very light vest, Patagonia brand. When the temperature is even lower, I wear a tank top under my shirt.

In winter, I cover myself with long pants for running, Mizuno brand, and over a long-sleeved shirt I wear a winter vest, brand Montura. Only the few times I go to high altitudes do I wear ski touring pants, pulling the jacket out of my backpack. I pay particular attention to the temperature of the head, keeping it warm with an ear band or if necessary with my black Nike stretch hat, which looks like a bonnet.

Following these criteria I get dressed, I undress and I cover myself also in my excursions on the Northern Grigna, with the smallest backpack on my shoulders that can contain the bare minimum.

References

1. "How to choose your hiking pants". Salomon. Retrieved 18 March 2022.
2. "How to properly dress in layers with the three-layer system". Salomon. Retrieved 18 March 2022.
3. Schild, Sam (19 July 2021). "The 12 Best Hiking Hats of 2022". Green Belly. Retrieved 18 March 2022.
4. "How Do I Protect Myself from Ultraviolet (UV) Rays?". American Cancer Society. 18 March 2022.

Go with suitable shoes and socks

Italiano

Hiking is the activity of walking from point A to point B, the feet rest on the ground, and then to practice it you need shoes, with which you have already walked comfortably, suitable for your route. Shoes are matched with specific socks for long walks. Shoes and socks are the primary items of what you need to go to the mountains, in a list that goes from clothing to equipment.

The shoe is a footwear that covers and protects the foot, to give comfort and facilitate the walk. It is made of fabric, leather or synthetic materials. The type of shoe is chosen based on its use, the terrain and climate in which you will walk, and on the style, because it is a fashion object. Some characteristics are length, i.e. the number, weight, height, breathability, impermeability, the ability of the sole to absorb the weight of the person and the roughness of the ground, how flexible or rigid they are.

Sports shoes

If you walk mainly on asphalt, and alas today many mountain paths are cemented, it is preferable to choose a sports shoe for running. The running shoes are flexible and have a foam rubber sole to reduce weight and cushion the impact on hard and flat surfaces and carbon rubber only at the heel level.
When the excursion includes trails with natural obstacles, such as rocks, roots, mud, you need a sports shoe for the mountains. A trail-running shoe has high traction for stability and support, and underfoot protection. Both the running shoe and the trail-running shoe have a low upper that reaches below the malleolus, the upper of a shoe is the part that covers the back of the foot. If the climate is dry, choose a non-waterproof shoe, which is more breathable, if it's wet, a gore-tex shoe to keep your feet dry.

Mountain boots

Mountain boots are special footwear designed specifically for walking on steep, wet or snowy terrain, while maintaining a high level of foot comfort.[^] The old boots were in leather or hides, the modern ones, more technical and light, are in Cordura or Nabuk. The sole must be rubber and of good brand, to give stability and adherence to the ground. The boots have a high upper to have a resistance to lateral stresses, protecting the ankles from sprains, and to absorb shocks, such as blows from rolling stones. The inside of the upper is protected with waterproof membranes capable of letting the foot breathe, in Gore-Tex or OutDry.
In a classification, the boots can be divided into three bands: classic hiking boots, slightly higher and more resistant than a sports shoe, medium-high mountain boot, high altitude or winter boot, with fully protected ankle and Vibram sole in non-slip rubber and shock absorbing polyurethane midsole.Boots can be cramponable, semi-cramponable, or non-cramponable.

A common sense rule is to try on a new footwear, sports shoe or boot, on a short path to see the reaction on the foot. The used shoes must be in good condition to avoid them breaking during the excursion, both above, everything that is above the sole, and below.

Purchase of shoes

The first step is to buy shoes of foot size. A practical check is to press with the fingers of the hand between the end of the big toe and the beginning of the toe of the shoe, for the length to be right there must be a small empty space. The test should be done with the type of socks with which you will go to the mountains. During the afternoon the feet are more swollen than in the morning.[^] Boots usually take half or one European size longer than a traditional shoe. Take a few steps, simulating a descent because the foot does not hit the toe or is too wide, do you feel at ease?
If you want to buy a shoe online, stick to the old model.

Regarding how much to spend, for a good running shoe about 70 euros are enough when they are discounted, for a sports shoe for the mountains it takes at least 100 euros, a good boot reaches 200 euros or more. When choosing, don't be swayed by excessively low figures or shoes that are too obvious, and in a color you don't like. In general, a pair of running shoes should last between 650 and 800 kilometers (3 to 4 months for those who run regularly).

Buying a shoe plays tricks on even the most expert sportsmen, because the verdict comes after traveling a few kilometers. In fact, although I seemed to have followed all the rules for choosing a sports shoe for the mountains that promised great performance, and among the most expensive on the market, it was really necessary to throw away the new purchase that fit well in the store, bought with the number of the right foot and without stitches that caused pain.

Socks

Socks are responsible for keeping your feet comfortable and dry while helping to prevent blisters and overheating of the feet. They must be breathable so as not to make the foot sweat and keep it sufficiently warm in the cold season.
Blisters are painful and spoil the trip to the mountains, while not a major health problem. They are caused when an area of the skin is rubbed repeatedly causing the surface of the skin to stretch away and form a liquid-filled bubble.[^]

There are several types of mountain hiking socks, made from merino wool, a composition of cotton, elastene, polyamide, in nylon, or patented synthetic fabrics. In addition to the fabric, there are three other main characteristics of a sock.[^] Height is a personal choice, no-show or quarter socks are recommended for sport walking. Cushioning affects durability, comfort and warmth. The ultralight socks and linings are ideal for running or hiking with flat shoes. The right compression helps venous circulation. The cost of a quality sock is between 20 and 30 euros.

Insole

In addition to the shoe-socks system, we must not forget to think about the insole, a real interface between the foot and the shoe. The insole has a shock-absorbing and hygienic function, reducing odor. When you notice discomfort in the sole of the foot (heat, sweat, redness, stiffness) or in one part of it, the sole could be the cause. For the choice of a comfortable one to your own characteristics you go by trial, on the market there are different types, in anatomic polyurethane, active carbon fiber, latex foam, gel.

My experience

The quality of mountain shoes has improved a lot in recent years and continues to do so and is one of the reasons why people walk more. Every little detail of the shoe is now scientifically studied and tested, ankle collar, heel counter, saddle, toebox, outsole, flex grooves and toe spring, midsole, heel cushioning, forefoot cushioning, heel-toe drop, stabilizing features, sockliner. I remember the pain in my feet when years ago I started with mountain boots, Scarpa or Asolo brand, less performing and perhaps tight. Also, I hate boots that come loose easily, how many times have I had to bend over to re-tie the laces, to avoid making a double knot!

Over the course of more than ten years of hiking in the mountains, depending on the shoe, I suffered crushing of the nail of the big toe and the second toe, even with a small subunguinal hematoma. The pain lasts for a few days, the nail changes color, becoming yellow or dark, and thickens. In the healing process, the nail first lifts and then gets lost. A callus comes on my fifth toe of my left foot.
When the upper is of medium height, a problem can arise that makes me regret buying the new shoe. Rubbing in the ankle area can produce inflammation, i.e. redness of the skin, and even cut it, with blood loss. For the callus and to reduce the damage caused by rubbing, I resort to the use of patches, which in any case decrease the damage. Thank goodness, the failures are less than the success numbers, I usually don't complain and I am happy with the response of the footwear during my day in the mountains.

On Grignone

On the Northern Grigna I walk or run with a sports shoe. Up Pialeral there are no obstacles on the ground, the paths are wide or are real roads, and 'the walk' is still a good training in nature that is good for the spirit and health. Long stretches are made of concrete because the Mountain Community and the Municipality of Pasturo pay little attention to the hiker, favoring the means on wheels and access to huts.

If the ground on the Grignone is dry and the weather forecast does not foresee water, I use a breathable, very light running shoe, Saucony Neutral. If the conditions are not dry, I wear my La Sportiva Bushido II, an excellent trail-running shoe that fits pretty much everywhere. When the ground is wet I wear a Salomon XA Pro 3D because it has a slightly higher upper and is made of Gore-tex.
When the Grigna is covered in snow and I intend to go up to high altitude enjoying the desert and the blue sky, I change my shoes at the Pialeral. I wear a La Sportiva Nepal boot, very light and stiff, which I put in my backpack. If necessary, I wear gaiters, to prevent the snow from getting my feet wet as I enter from the top of the boots. One of the secrets of a good hike is to always stay dry, and I also choose insoles that dry quickly.

References

1. "What makes comfortable hiking boots". Salomon. Retrieved 16 March 2022.
2. Beverly, Jonhatan (30 December 2021). "Gear Up With the Right Running Shoes". Runner's World. Retrieved 16 March 2022.
3. "How to prevent blisters when hiking". Salomon. Retrieved 16 March 2022.
4. Eldridge, Heather. "Clever Hiker". Runner's World. Retrieved 16 March 2022.

Training

Italiano

Training to go hiking in the mountains does not require special phisycal exercises. Generally it is enough to walk regularly, initially for short and easy routes, according to your pace.

Walking is an aerobic exercise

Walking is an aerobic or long-lasting exercise, and it means that it involves or requires free oxygen. Cells use oxygen to convert carbohydrates into energy through the mitochondrial production of ATP. The metabolism is fully activated after a few minutes from the start of the activity and continues uninterruptedly without producing waste molecules that limit performance, the only limiting factor is the availability of glucose.[^] By exercising regularly, fatigue resistance improves and muscle tone increases. In fact, the more aerobically trained one is, the greater the amount of oxygen that can be used per unit of time by an individual.

Ready to leave

To leave for the prepared excursion you need to feel good and having the ability to walk on the ground for the hours and the difference in height foreseen by the route, and something more, because there can be unexpected events, such as taking the wrong trail. An aspect that should not be overlooked in a workout or after an intense hike in the mountains is rest, which is used to recharge energy and dispose of the lactic acid that forms after any prolonged effort.

My training to keep fit is running for 50 minutes in the park twice a week. I go to Monte Stella in Milan, which is about a quarter of an hour away on foot from where I live, the ground is clay, ideal for not overstressing my musculoskeletal system.

The Grignone on the Pasturo side, due to the length of the paths, the hours of walking and the difference in height, from valley to top about 1600-1700 meters, puts a trained physique to the test, and the coronaries. The most challenging route is to go up to the Brioschi Refuge in winter, where you go along the so-called Muro del Pianto, a slope of over 30% on the snow between Comolli's 1800 meters and the ridge.

References

1. "Aerobic exercise". Wikipedia: The Free Encyclopedia. Wikimedia Foundation, Inc. Retrieved 6 December 2021.

Health

Italiano

Walking is the most natural way of travel for humans and many mammals. This activity stimulates and trains the musculoskeletal system (bones, muscles, joints) and the cardiovascular system gradually, with positive consequences on the whole organism. Walking is therefore a recommended physical exercise for well-being, by doctors, sports trainers and in the common everyday talk, even just thirty minutes a day is enough.[^]
Because it is of real health benefits,[^] pathologies and traumas must be considered, as well as a physical or psychological discomfort, pain, which could instead advise against walking or walking in the mountains, where the length of the path is greater, there is the ascent and the descent, and one is far from inhabited centers, as in Grigna.

The psychological or mental condition must be taken into account. Walking not only positively affects the body but also our mind, freeing it and giving vent to accumulated energy and imagination. This activity, the most natural way to move drives away bad thoughts, improves mood, sometimes generating ideas and solutions. In addition, it helps sleep, because it tires the body and therefore the mind.
Walking from point A to point B in a natural environment means facing small and bigger difficulties and making decisions, such as evaluating one's body in relation to expectations and the goal still to be achieved, which test the mental condition, whose lucidity may also depend on physical fatigue.

The term mountain therapy has recently been coined. In fact, being in the midst of nature and walking in the mountains is good for the body because it controls blood pressure and body weight, counteracts the metabolic syndrome, and for the spirit, reducing the risk of insomnia, anxiety, regressive or depressive phenomena, which can be of help in the most fragile subjects

How to prepare an excursion

Italiano

Preparing an excursion consists in planning a route by evaluating all the elements necessary to travel it in relative safety, thus reducing the mountain risk. The many questions concerning it must be answered concern health and training, of oneself and any companions, what will the weather be like, choose shoes and clothing, what to pack, nutrition and hydration, up to why you are going [^] The season influences many factors of the preparation, some tracks can become more difficult or inaccessible for the snow in winter. The main itinerary of the Northern Grigna, the ascent to the Brioschi Refuge, is proof of this, because the summer route is impassable due to the risk of avalanches and you have to choose to tackle the steep winter route.

First approach

The paths of the first excursions arise spontaneously, usually they are the easy trails of the territory that you live in or those close to you in a natural environment, with a short travel time. Or you can walk on vacation, when you have more free time. The pleasure and benefit that has been experienced increases the desire to follow others, such as continuing beyond the end of the last walk, out of curiosity and discovering. Continuing the activity, more distant territories are also chosen, which have particular characteristics of attraction, due to their conformation, biodiversity, landscape, and to get in touch with another culture, a peasant and alpine world. One is prompted to visit a place by information, such as reading articles in magazines or the internet, television, videos, maps, advertising, photography, or by a famous person or friend who has talked about it, a trip, a idea, or you follow the group leader. The goal can become to reach a summit or simply share time with others in nature.

Planning

The choice of route planning depends on your physical condition and training. The elements of a route are length, profile and height difference, travel time, nature of the soil, signage, the presence of shelters, refreshment points and water sources, difficulties, such as exposed sections, equipped routes, Most of these features are found on a topographical map of the route area, sufficiently detailed, with a scale not greater than 1: 35000. The level lines of a map, lines drawn along a constant altitude, allow you to understand how steep the path is. The map should not be left at home because it is useful for having an overall view of the place and orienting oneself, one of the skills required to move in an isolated environment. The presence of snow or ice increases the difficulty, sometimes by a lot, as well as the weather conditions.

The next phase is about how to dress, what to pack, prepared with due calm, and which shoes to choose. Finally, the departure time must be chosen in order to return before dark.

During the excursion it is good to stay on the predetermined path, rejecting the temptation of variations that could complicate it, which is best reserved for another schedule. Furthermore, it is good to evaluate if you are respecting the set travel time. An essential thing is to leave said or even better written where you go to family, friends or acquaintances, even briefly describing the itinerary and how long it takes, especially when you go out alone. Instead, today I forgot to say where I was going, so Enrica believed that I was in Grigna, while I was in Piani di Bobbio.

References

1. How to prepare for a trek". Salomon. Retrieved 6 December 2021.

Hiking

Italiano

Six years after the birth of my Grignone in the slope of Pasturo, thanks to a longer time spent in Barzio because my mother doesn't want to know about going down to the city after she has been locked in the house for a whole year to avoid contracting Covid-19, reworking some pages, I realize that an article is missing on the activity I practice, walking or running in the mountains, which is the origin of my blog. Whenever a motivation pushes me to go to the mountains on foot, I mentally go through a series of instructions so that my excursion can be possible, pleasant and less risky. Norms come from common sense and accumulated experience. The last question I ask myself is whether it is right to go there.

As I am about to write them, I document on the Internet by browsing with Google, which is also a good way to compare my knowledge with the experience of others who have in common a passion for the mountains. I find many interesting pages. Two references were more important and frequent. One is the salomon.com Hiking stories & guides.[^] The other is the Qui Montagna blog by Andrea Dianin (in Italian only),[^] who since 2020 has explored the vast field of hiking and mountaineering with passion and competence. It can also be taken as a reference for those who write blogs for economic sustainability. His income comes from Google Ads advertising (minimally invasive) and the Amazon EU Affiliate Program, an affiliate program that allows sites to earn an advertising commission by advertising and providing links to the Amazon.it site.

Definition

Hiking is a long and intense walk on a predetermined path,[^] along trails and roads closed to traffic, in a natural environment, such as the mountains, practiced for various reasons: leisure, health benefit, discover and get to know the territory and nature, getting away from the city or inhabited center and from the noise; it includes admiring the view, stopping in the most beautiful places, observations, photographing. An excursion can be a day long, or just a few hours, or last for several days, practiced in a group or alone. Walking is perhaps the most common of the activities that are practiced in the mountains, among others I list running, mountaineering, climbing, ski mountaineering, alpine skiing, cross-country skiing, mountain biking and many others, booming is cycling on trails; of these activities sports competitions are organized.

Walking, hiking or trekking?

The activity of walking outdoors is called in different ways, walking, hiking, trekking; are they the same activities, are there small differences or are they truly distinct?[^]

Walking is a way to stay outdoors, generally in quiet and pleasant places. The concept of walking is associated with a gait. Walking (also known as ambulation) is one of the main gaits of terrestrial locomotion among legged animals, by an 'inverted pendulum' gait in which the body vaults over the stiff limb or limbs with each step.[^] The movements of the lower limbs, which consist of alternating flexions and extensions of their segments, are accompanied by movements of other body sectors. Walking is typically slower than running because at least one limb is resting on the ground while in running there is a suspension phase, in humans neither foot is in contact with the ground. Walking is indicated for improving or maintaining general health, at sea level or at high altitudes. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance.[^]

Hiking refers to the program and the itinerary, to move on foot from one point to another according to an established route. An excursion requires some preparation, even if the outing is only for a few hours. A short loop near your home can be defined as a hike, just like crossing a mountain range over several days. When an excursion takes place in the high mountains and lasts several days it is a trekking; Wikipedia redirects trekking to backpacking,[^] and disambigues the term into hiking and walking. On the Grigne, the excursions last a day, or two, with an overnight stay in one of its refuges, generally Refuge Rosalba, Refuge Brioschi, Refuge Bogani, Refuge Bietti. Personally, I say of my predetermined route that I went in the name of the place or the refuge, or generally I took a walk in the mountains, or a trip to the mountains, thus devaluing the length and difficulty of the route and the pace of my journey.

Education

Walking in the mountains means having an impact on the environment, the greater the number of people who frequent it, the greater the pressure exerted. The economic exploitation of the mountain takes place mainly with the construction of houses, which almost always remain empty, and roads, even by concreting the existing ones, with parking lots at higher altitudes. Uncontaminated nature with its beauty invites us to respect the environment and behave correctly, to love it, we keep this teaching for when we return to the city. We keep the mountain clean, taking waste downstream, we do not gather flowers, plants and herbs, minerals, we do not move or soil stones and signs, we do not disturb animals, we do not shout, we do not light fires. And what could be nicer than greeting those you meet on the trails?

Benefits

The article What are the benefits of hiking? 5 great reasons to get started![^] of the Salomon website in Home > Stories & Guides > Hiking > Skills & Advice offers interesting insights into the physical and mental benefits of walking. The five excellent reasons are: accessibility, because you can practice close to home, discover and enjoy nature, to disconnect and take time off, be in the company of yourself or spend time with others, do good for your health. Walking constantly at your own pace, without forcing it, gently puts you back in shape, without impact or trauma, generating numerous positive effects on the musculoskeletal (bones, muscles) and cardiovascular system. In addition, regularly practicing the physical activity of walking outdoors strengthens our immune system, decreases the risk of diabetes and hypertension, lowers the cholesterol level.

How much does it cost?

Walking for hours in a natural environment on a scheduled basis is not an expensive activity, even if you pay for quality shoes, clothing and equipment. It is advisable to register with Club Alpino Italiano, the historic organization that protects the mountains in Italy and helps by offering accident insurance; every year the card must be renewed, the cost is between 50 and 60 euros, I am a member of CAI Milan. Finally, there is the cost of the trip, which often is little or nothing because the excursion is close to home.

Where I have practiced hiking

If it is true that as a child I liked to walk along paths in Valsassina with the organized tours of the Barzio parish, later on I only went to the mountains during the holidays, in the company of friends. Then, from 2003 to 2015, I practiced hiking at least once a week for all four seasons of the year on midweek days, choosing a day with good weather, alone, even staying overnight in shelters. I planned the itinerary with a Multigraphic Firenze map Map of trails and shelters, scale 1: 25000, a Global Map or Kompass 1: 35000, to continue exploring from the previous arrival in that area. I left by public transport from Milan to the north with my backpack on my shoulders, inside a one and a half liter bottle of water, some sweets, the clean sports clothes taken from the drawer, a pocket camera. I have traveled almost all the paths of the CAI or the main marked paths for a radius of 70 km from Milan, clockwise:

• Varese and Varese Valleys. Campo dei Fiori, Monte Rho, Monte Minisfreddo, Poncione di Ganna, Monte Piambello.
• Canton Ticino. Lake Lugano, Monte Generoso, Monte San Giorgio, Monte Brè, Monte Sal Salvatore, Monte Garzirola.
• Como, shore of Lake Como, Triangolo Lariano, Valle d'Intelvi, Val Cavargna, Alpi Lepontine. Monte Cornizzolo, Monte Bolletto e Monte Bollettone, Monte Palanzone, Monte San Primo, Monte Nuvolone, Sasso Gordona, Monte Generoso, Monte di Tremezzo, Monte Bregagno, Monte Garzirola, Monte Cucco, Pizzo di Gino.
• Lecco, Brianza, Valle San Martino, Valsassina, Valvarrone, shore of Lake Como. Monte Linzone, Monte Tesoro, Resegone, Monte Due Mani, Monte Sodadura, Zuccone Campelli, Gruppo delle Grigne, Pizzo dei Tre Signori, Monte Colombina, Monte Rotondo, Monte Legnone.
• Bergamo, Valle Imagna, Val Taleggio, Valle Brembana (Lower, Middle and Upper Valley), Valle Seriana (Lower, Middle and a part of Upper Valley), Val Cavallina, Lago d'Iseo. Castel Regina, Monte Zucco, Monte Sornadello, Monte Cancervo, Corno Zuccone, Monte Torcola, Cima Cadelle, Monte Alben, Monte Poieto, Monte Cornagera, Monte Farno, Cima Blum, Monte Madonnino, Monte di Grone.

My experience is therefore all in the Lombard Prealps, mountains that reach a maximum altitude of about 2600 meters.

Since 2016, I have greatly reduced my activity, walking only from Barzio towards the Grignone and the Piani di Bobbio. The economic cost is zero because I am a guest in my brother's vacation home. My CO₂ emission remains zero as when I moved with public transport because the round trip starts and ends at home. Thanks to hiking, which gradually trains muscles, cartilages, bones and the mountain air, I was able to practice physical activity that I would no longer be able to do with sport after a fall on my butt.

References

1. "Hiking stories & guides". Salomon. Retrieved 6 December 2021.
2. "Qui Montagna [Here Mountain]". (in Italian). qui-montagna.com. Retrieved 6 December 2021.
3. "Hiking". Wikipedia: The Free Encyclopedia. Wikimedia Foundation, Inc. Retrieved 6 December 2021.
4. How to prepare for a trek". Salomon. Retrieved 6 December 2021.
5. "Hiking vs trekking vs walking". Salomon. Retrieved 6 December 2021.
6. "Walking". Wikipedia: The Free Encyclopedia. Wikimedia Foundation, Inc. Retrieved 6 December 2021.
7. "Walking for good health". Better Health Channel. Retrieved 6 December 2021.
8. "Trekking". Wikipedia: The Free Encyclopedia. Wikimedia Foundation, Inc. Retrieved 6 December 2021.
9. "What are the benefits of hiking? 5 great reasons to get started! ". Salomon. Retrieved 6 December 2021.