Make sure you pack enough food, water to keep your engine stoked

Hiking and other outdoor activities require a greater amount of energy than many people realize. It's important that your body have enough calories to keep you functioning at your peak.

• Prior to a vigorous hike, enjoy a carbohydrate-rich meal, such as a pasta dish or potatoes.
• On the trail, munch high-energy snacks and drink water along the way. Don't wait until you feel hungry or thirsty. Sip water and nibble a handful of trail mix frequently. This will keep your energy level fairly constant. Trail mix (nuts, raisins, and other dried fruit) is a good high-energy snack.
• Carry plenty of water. You should consume from two to four quarts per day while hiking. You should not drink water from wilderness sources, e.g. lakes and streams, without treating it first.

If you're hiking with kids, it's important to make sure that they are drinking enough. Michael Lanza, author of the AMC book Ultimate Guide to Backcountry Travel, points out that kids can get dehydrated more quickly than adults and may not even realize they are thirsty.