Manual

  Dr. Tom: How do I recognize and treat waterborne illness in the backcountry? Safe drinking water is a vital component of any successful outdoor trip for proper hydration. While it may be necessary at times, anyone who drinks surface water in the backcountry is at risk to develop a waterborne illness, regardless of how…

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  During a vigorous day hike, an adult may burn as many as 6,600 calories—but not all calories are created equal. Our bodies require a scientific combination of hard-working nutrients to sustain normal function. What’s the secret recipe? We asked Nicole Cormier, a registered dietitian whose clients include backpackers and athletes, to share what our…

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Humans replenish glycogen—which stores energy and builds endurance—by consuming carbohydrates, ideally from whole-food sources, according to registered dietitian Nicole Cormier. Cormier’s Super Cookies provide plenty of carbs, as well as protein and good fat, to keep you nourished on the trail. Plus, you can pronounce all of the ingredients. Ingredients: 2 cups oats 3 ripe…

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Dr. Tom: If I encounter someone in the backcountry showing signs of hypothermia, what should I do? Anyone who enjoys the Northeastern outdoors should possess basic knowledge in recognizing and treating hypothermia. While we sometimes think about hypothermia as a winter problem, it can set in any time of the year. There have been documented…

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Winter transforms a trail. The hiking is beautiful, and snow can cover and even out rocky, rooty paths, sometimes making them easier than in the other seasons. At the same time, deep drifts make some areas impassible without snowshoes, and steep slopes can become icy slides. Hikers should venture out with the season’s beauty, and its…

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Obtaining an accurate measurement of a mountain’s elevation has become something of an obsession among hikers. Whether you’re tagging New Hampshire’s 48 peaks above 4,000 feet, the 46 4,000-footers in New York’s Adirondacks, or each state’s high point, your list is ultimately determined by elevation. But how, exactly, do geodesists­—scientists who measure and monitor Earth…

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Vigorous hikers in their mid- to late-60s are as abundant as black flies on New Hampshire’s Cohos Trail in June, while hikers in their 80s can be rare enough to draw (usually unwanted) attention. Each person ages differently, with the possibility of accidents and illness affecting anyone at any time. So what, exactly, can mature…

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It’s important to take care of your body now so you can keep hiking in the future. “If we’re looking at preventing injury, it has to start well before we get to the trailhead,” says Dan Sieczkiewicz, a senior physical therapist at Boston University’s Ryan Center for Sports Medicine and Rehabilitation. Sieczkiewicz and Rachel Lampros,…

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A fitness revolution is afoot, and it has nothing to do with the gym. Wellness aficionados around the world are spurning the pricey monthly memberships, terrible music, and iron-pumping meatheads filling so many gyms. Instead, more and more people are opting to join friends for fun outdoor fitness routines that capitalize on the natural and…

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You’ve likely heard of New Hampshire’s 4000-footers, those  peaks in the White Mountains with summits cresting 4,000 feet in elevation. Thousands of hikers flock to them each year in search of a challenge. For some, the goal is to complete all 48. For others, it might be a single mountaintop. But where to start if…

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