Why We Need a New Way to Plan
Have you ever been inside a sporting goods store? Or tried to get help with setting up your backpack for a multiday hike? If you have, you know that most of the gear and advice out there is set up for a very specific type of body that, chances are, you probably don't have. I know I don't.
If you're plus-size or have a chronic condition, planning isn't just about having the lightest gear so you can move faster and farther. It's about ensuring that you have everything you need to manage pain, medical scares, and personal comfort. It's also knowing what to expect on the trail, like "Is there a bench somewhere if I need to put my leg up?" or "Can I use an off-road wheelchair on this trail?" What happens if you are slower than expected returning from the hike? Will you encounter a locked gate that means you have to sleep in your car? If you have a medical emergency, how hard is it for help to arrive?
Being active is great for both your body and your mind, and can help you manage conditions that may cause you discomfort. But the world isn't always set up to help people like us. Based on my personal experience, learning the hard way, I've created a framework that helps me to ensure my physical and mental well-being. WATCH is a guide to make sure my gear, prep, and chosen trail match my needs every step of the way.
Full Disclosure: To help keep Fat and Happy Camper running, some of the links in this post are affiliate links. This means if you click on a link and make a purchase, I may receive a small commission at no extra cost to you. I only recommend gear and resources that I truly believe in and that support an accessible, inclusive outdoor experience. Thank you for supporting the blog!
W: Well-being (Prioritizing You)
There is no better expert on your body than you. You know how your body likes to move and what challenges it faces. You know how your mind reacts to stress and how it can sabotage or support you. Understanding your current state can help you plan better and get ahead of situations that could be trip-enders.
During the planning phase, look at where your body is with a critical eye. What are the conditions that could negatively impact the experience for you? Do you have joint issues? What about stomach problems? Mental health issues, allergies, heart disease, and diabetes are just a few of the things you may need to consider. Make a list of all of them and have that ready. Not only will this help you, but it will also be helpful if you need medical help on the trip.
Acknowledging your medical issues is not letting them win. Instead, it gives you the chance to outsmart them. What do you need to do/wear/bring to do that? Making sure you have the right clothing, footwear, and adaptive aids is a start. Next, make sure your medicines and other medical devices are within easy reach for the trip and the hike. A rescue inhaler is no good if it's at the bottom of your pack, under the Doritos.
Once you know what to wear and bring, it's time to plan for the worst-case scenario. What happens if you have a seizure on the trail or if you are having an IBS flare-up 3 miles from the bathroom? Clearly describe the steps to take in an emergency, including your doctor's contact information and all your meds and conditions, in a note that is convenient for you and your hiking buddy. Depending on your personal condition, there may be more than one worst-case scenario. I have to make contingencies for IBS, migraines, diabetes, and knee injury. Your hiking buddy should be made aware of the conditions and what they can do to help. If there is something they don't feel comfortable doing, such as injecting medicine, that needs to be stated before hitting the trail. Depending on the trail, you may also want to have a satellite device that can reach search and rescue when there is no cell phone signal.
I have the most experience with my IBS flaring up on the trail. I have had to make 3 unfortunate trail poops that couldn’t wait until a more convenient time. The first time, I didn’t have anything to make that easier and walked back feeling super gross. Now, I know to carry a biffy bag with me that has a way to hold my poop so I can carry it out and clean myself up.
There is one more step in Wellness, and that is learning to be ok with Plan B. You may find that on the day of the hike, you aren't able to go as far as you thought. This doesn't make you a failure or a fool. You'd be more of a fool to push yourself and risk permanent injury or an expensive helicopter ride to a hospital. I can assure you- the Grand Canyon will be there next year, and it's better to return with different equipment or physical therapy than to be permanently out of hiking. In most parks, there will be a variety of hikes, including paved trails and beautiful overlooks. Knowing what you can do before you get there will make it easier to change plans as needed.
A: Activity (Defining the Effort & Support)
What, exactly, will you be doing? How much weight will you be carrying? Will you be able to drive directly to the trailhead, or will you have to walk to it? If you have to bail mid-hike, are there shortcuts back? What about bathrooms? Are they available at the trailhead and at spots along the way? Are these spots along the way a detour from your trail, adding to the miles you will be walking? These are just a few considerations to keep in mind when planning the hike.
You can get a lot of information about these questions by contacting park rangers or checking the appropriate websites. They would much rather help you out before you run into trouble on the trail.
Once you have an idea of what you will be facing, can your body realistically handle it? If so, what do you need to do or have to make sure you can do that? This may mean you need to do more physical preparation before the trip. Physical therapy has been an amazing resource for me and has helped me to do more than I thought I could. You can also get help from a physical trainer or try programs like iFit and others. It could also mean slowly ramping up how much walking you do every day. Braces and other adaptive gear can make a huge difference in how you feel and are definitely something to consider. I do recommend working with your doctors to establish a plan that works for your body, as they have better insight into your condition.
Each step you take will require energy and support, so make sure you have enough calories, medication, and adaptive gear to get where you want to go. No matter how short or long the trip, I always bring antichafing cream, backup patellar straps, Aleve, and at least 1 liter of water, plus 200 calories in snacks. What you need may differ, but always have the bare minimum to stay comfortable if something happens and you find yourself stuck longer than anticipated.
Hiking with a pack uses more energy than hiking without one, and a heavier pack, as you would use for a backpacking adventure, can easily weigh 20-40 lbs. There are ways to reduce pack weight, such as choosing lighter gear or being smarter about what you bring. Personally, every time I bring a sketchbook and a pencil on a hike, they go unused. Instead, I take photos and draw from them when I get back to camp. A Nalgene water bottle is heavy, but switching to a collapsible Hydrapak bottle can help reduce weight. A lightweight puffy jacket can weigh only a few ounces, but a wool sweater can weigh a few pounds. However you decide to reduce pack weight, never skimp on water, food, your adaptive gear, medicine, or a flashlight. If it's cold or wet, prioritize gear to keep warm.
T: Terrain (Preparing for the Ground You'll Cover)
Hiking takes place outdoors, where there is no guarantee of flat terrain or clear trails. Knowing what to expect ahead of time is good practice for any hiker, but if you have physical considerations, it's crucial. You have to know if your body can handle what that particular trail has to offer. They do offer trail information, but many trails marked as easy are anything but for someone with mobility issues. An easy trail for someone who is in good health can include elevation changes, poor trail maintenance, broken concrete, and other hazards that can ruin a trip for someone who is disabled. My general advice is to look at the trail information that goes into the elevation, slope, and grade, as well as what the trail is made of.
The elevation and slope grade are the primary considerations. 1000 ft of elevation change over 2 miles is different on your body than 1000ft over 1 mile. Are the switchbacks short and steep or long and gradual? Will you be going downhill, uphill, or both? Downhill is harder on my knees, and uphill is harder on my cardio. If I know that I will need to do both, I'll need to be prepared for both. If you are having problems, are there alternate means to exit the hike? Some trails and locations offer trams that can be used if you are unable to finish the hike, or provide easy road access if you need a lift.
Length also needs to be part of the planning process. Take a look at the hikes you've done previously and think about when/if you started feeling pain. If you know that you will hit that point on this adventure, plan ahead with the appropriate gear and medication. Maybe you need to bring an ultralight hiking chair. Length can also dictate safety stops. Is this an in-and-out trail or a loop? Are there natural areas that can be considered a stopping point? If the trail passes through or near campgrounds, is there an area where you could be picked up if needed?
What shade or protection is offered on the trail? Desert and mountain hikes can be incredibly exposed to the elements, including sun and storms. I used a hiking umbrella on part of my last trip to the Grand Canyon. Do you have a poncho or rain jacket in case it rains?
As you consider a trail, don't just look at length and elevation- also check out the surface. If you use a mobility aid, will it handle soft sand or lots of small rocks? I personally dislike hiking downhill on limestone with lots of scree, which are little rocks. I find them slippery and treacherous when I'm trying to go fast. When I know what will be on the menu, I make sure to plan for extra time to go downhill. Sand and light-colored stone can also reflect sunlight back onto you, increasing the risk of burns or heat exhaustion. Dark colored stones can get incredibly hot in the sun and cause burns if you sit on them or use them as a handhold. Muddy trails can make it more difficult for anyone to maneuver, but a mobility aid may get stuck.
There are several different ways to learn more about trails before you experience them personally. One of my favorite ways is to look for YouTube videos from people who have done the hike you are considering. Keep in mind that they won't be able to show every part of the hike, but they can give you a general idea of the conditions and where they may have had difficulty. It's important to look for someone who appears to be close to your body type and fitness level, as people who have fewer physical limitations will find harder trails easier. You can always check out my YouTube channel for trail reviews.
Trail reviews are another good option and can be found on hiking apps, which also include trail conditions, grade, elevation changes, and pictures. An app like Alltrails or OnX can be an amazing help while planning the trip and during the hike. The same caveats for YouTube videos should be observed when considering the feedback.
C: Climate (Anticipating Environmental Strain)
Ah, the weather. If you have a chronic condition, you know how a cold front can ruin your joints for a day or two or leave you with a blinding migraine. When you are planning to be in the elements, understanding and preparing for how the weather can make your life worse is important. What considerations do you need to make before heading out?
Let's start with temperature. Hot or cold, it can impact your conditions and the medicines and gear you use. In hot weather, not only is dehydration or hyponatremia an issue, but it can also impact POTS sufferers and those who take certain prescriptions even harder. Cold weather can affect those with joint and bone conditions, as well as those with Raynaud's and other circulatory issues. Plus-size bodies and those with hormonal conditions may also have problems with thermoregulation, so you may need more or fewer layers to stay comfortable as the day goes on.
Cloud cover, or the lack thereof, can ruin your day. Certain medications can make you more susceptible to sunburns or heat stroke, while a migraine on the trail could be murder if you don't have a way to reduce the amount of light hitting your eyes. It can also add to thermoregulation issues. Precipitation can quickly change air temperature and trail conditions, turning a nice, casual hike into a deadly slog through a cold, muddy forest.
When considering how the climate and weather can affect your body, it's a good idea to keep a running list of your symptoms and how they can change throughout the day and week. If you know that cold and wet weather will make hiking more difficult, you may want to consider visiting somewhere warmer and drier. If you do better in cooler weather, hiking during the winter or in northern latitudes may suit you better. Once you've locked in your destination, using a service like Accuweather or another long-term weather forecaster is ideal for helping you know what to pack for your trip. Bear in mind that most forecasts will change significantly as you get closer to your trip.
Layers will be your friend on any hiking trip, and the layers you bring will depend on your specific needs. If you need a starting point, here's what I bring to every climate:
- Lightweight and quick-drying t-shirt or long-sleeve shirt
- Rain Poncho (I prefer a poncho to cover myself and my pack, instead of a rain jacket)
- Medium-weight fleece (also makes a good pillow)
- Liner socks ( to help with blisters)
- Aplaca wool socks (plus a spare pair just in case)
- Brimmed hiking hat
- Lightweight neck gaiter (sun, wind, and blowing sand protection)
For hot climates, I add.
- Bandana (soak in cold water and tie around my neck)
- Lightweight long-sleeved sun shirt (replaces the fleece)
For cold climates, I add.
- Beanie
- Gloves
- Fingerless gloves or mittens to wear over the gloves
- Wool neck gaiter (replaces the lightweight one)
- Puffy down jacket (in addition to the fleece)
In your layers, you want lightweight, breathable, and preferably quick-drying materials. Some of these layers will be things you wear the entire hike, and others will stay stashed in your bag until you need them. Dependent on your specific medical needs, you may need more layers or different types. In addition to your layers, you may also need an insulated bag to carry medication or food.
H: Hours (Calculating Time for Your Pace)
Time flies, sometimes. Then other times, it feels like this trail will never end, and you will be there forever. It is an important consideration for any hiker, but especially if you have physical conditions that require extra planning. How long are you going to be out there? Are you planning a multi-day backpacking trek or a 1-mile hike around the pond? What medicines, foods, and rest are needed during that time? What equipment do you need for that?
Generally speaking, the time listed at trailheads and in trail descriptions will have absolutely no bearing on the hiking time for people with special needs. I generally double the listed time if it's my first time hiking, especially if there's elevation involved. For example, if the hike is listed as a 4-6 hour hike up and down 2000 feet of elevation, I am going to assume I will be out there for at least 8 hours. But if it's listed as a 4-6-hour hike with no elevation change, I will assume I will be out there for 6-7 hours. Because I don't know your personal hiking ability or the conditions, I am loath to recommend a formula for anyone's hiking time. For me, doubling the time on a new trail seems to work ok. You may need to time yourself doing a mile under different trail conditions to work out your personal formula, but you will need it to plan for your hike.
Now that you have time defined, what could go wrong in that time frame? What medications could you need to take? Are there foods that you need to eat to maintain a schedule? Will you need to rest? If so, that will need to be built into the time. Make a list of all of this, with what you need to mitigate the concerns. This may mean bringing a lunch and a chair to sit on while you eat, or ensuring you have an insulated bag for temperature-controlled items. When I backpack, I bring Mando deodorant on trips longer than overnight to help prevent sweat and yeast from causing skin issues. If you menstruate, you may need multiple hygiene products. I have IBS, so I always carry a biffy bag with me to handle emergency trail poops. Mobility aids may need extra batteries, wheels, or parts. This list will be incredibly personal to you and to your needs.
Food and water are other considerations, and will also be incredibly personal, based on your conditions, activity, and the climate. A good rule of thumb is 1 liter per hour on the trail and 300 calories per active hour. Active hour means that while you are moving, calories can also come from periods of inactivity. If you are hiking 10 hours, that would be 3000 calories, which can come from a 500-calorie breakfast, a 700-calorie lunch, a 200-calorie soda, a 600-calorie dinner, and 1000 calories in trail snacks. Water is essential, and trails should be researched to ensure potable water is available. If there is no potable water but there is clear, flowing water, a water filtration system is a lightweight, easy solution.
I am a big believer in having extra water and food, simply because you never know what will happen. If you have a medical emergency or become stranded because of sudden inclement weather, that extra bit of food and water could be the thing that keeps you happy and healthy. Last year, I was hiking in the Grand Canyon when the Bright Angel Trail was closed for several hours so an air rescue could take place. Sitting on the trail in the sun was no fun, but it would have been worse without extra water and snacks. I've also ended up sharing with hikers who were having bad luck, helping them get back to safety.
Once you have your personal timing and supplies figured out, are there any other time constraints? For example, is there an access gate that closes at a certain time? Do you need to catch a bus to get back to your car? Some areas are closed after dark because of wildlife activity. What time do you need to start your hike to avoid being locked in a parking lot overnight? This is where speaking to the local ranger's office can be helpful. They can provide the best information and the most recent trail conditions to help you decide whether this hike is reasonable for you.
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