Fall hiking safety tips for people with chronic conditions
Hikers climb wooden stairs at Mount Bukhan in Goyang, Gyeonggi Province, Aug. 8. Korea Times photo by Moon Ji-soo
As summer heat subsides and temperature swings widen, more people are heading to the mountains for hikes. But without proper preparation, the risk of accidents and medical emergencies rises — especially for those with hypertension or diabetes.
Diabetic hikers should carry light snacks, water, and electrolyte drinks to prevent hypoglycemia. If fasting blood glucose is not well-controlled and exceeds 300 mg/dL, hiking should be avoided.
For people with high blood pressure, strenuous climbs are discouraged if systolic pressure is above 180 mmHg or diastolic pressure above 100 mmHg; a light walk is safer in such cases.
Layered clothing made of breathable, moisture-wicking fabric helps the body adjust to temperature changes.
As temperatures drop, blood vessels constrict, making it harder to regulate body heat and placing strain on the heart. Those over 65 are particularly vulnerable and should take extra care.
People with cardiovascular disease or who smoke are advised to choose short, low-intensity routes and hike with companions rather than alone.
Warning signs to stop immediately
Chest pain persists for more than five minutes, blurred vision, severe headaches, dizziness or cold sweats are all signs hikers should stop immediately. Even if symptoms ease after resting, medical evaluation is recommended since the underlying cause may remain.
Feeling thirsty can already indicate dehydration. Hikers should drink small amounts of water frequently rather than consuming a large quantity at once.
Caffeine and alcohol, which promote dehydration and reduce balance, should be avoided before and after hikes.
Descending requires more energy and places greater strain on joints than climbing. Using trekking poles can help distribute weight and reduce impact.
Lee Gyu-bae, a family medicine professor at Korea University Anam Hospital, said, “Even without chronic illness, hiking can strain the heart, lungs, and musculoskeletal system if you are not accustomed to regular exercise. It is most important to assess your fitness and health condition first and then choose a course and intensity that match them.”
This article from the Hankook Ilbo, a sister publication of The Korea Times, is translated by a generative AI and edited by The Korea Times.