Breakfast:

I usually enjoy hot oatmeal for breakfast but there’s also instant grits and cream of
wheat for variety. I pack up my own oatmeal using Quick Oats and fruits and nuts.
Take advantage of grocery store products such as instant coffee, tea bags, hot
chocolate, hot cider mix and chicken or beef boullion. Lemonade, instant tea and fruit
drink mixes are great for making treated water taste better.

Snacks and Lunch:

Plan to supplement your meals with frequent snacks such as granola bars, nuts,
pumpkin seeds, sunflower seeds, dried fruits, cheese sticks, trail mix and summer
sausage. Protein bars work well but avoid chocolate or anything that will melt or be a
sticky mess. Pita bread and tortillas are less likely than other breads to compress and
are great for a quick sandwich. I like to mix peanut butter and jelly at home to carry in a small plastic container for an easy lunch. The shelf stable foil packages of tuna and
tuna salad also work well with pita bread. Hard boiled eggs are good lunch items but
don’t forget to bring a few packets of salt.

Dinner in Camp:

Plan meals around lightweight carbohydrates such as instant rice, ramen noodles,
instant mashed potatoes, packaged stuffing mix and couscous that can be quickly
rehydrated with minimal cooking and cleanup. If you have a food dehydrator, you can
cook and dry vegetables and meats to add to you meals but they usually require some
cooking to rehydrate. Rely on foil packets of shelf-stable tuna, salmon, chicken and
ham for your proteins. A 3.5 oz package is usually the perfect size for one person.
Hard-boiled eggs, nuts, pumpkin seeds, summer sausage, pepperoni sausage and
reduced fat cheese (such as Cabot 50% reduced fat) are also excellent proteins. For a
creamy texture, add a package of Lipton Cup-A-Soup Creamy Mushroom or Cream of
Chicken Soup to your carb meals. A teaspoon of chicken or turkey gravy mix also
works well. Add the spices of your choice to give the dish a bit of personality. Be
creative; don’t be afraid to experiment. Onion and garlic powder, cumin, red pepper
flakes, taco seasoning mix, curry powder, and thyme are just a few of my favorites. Top the finished product with a handful of French’s Dried Onion Rings or nuts. Try out
different combinations at home well before your trip so the meals you carry with you will be flavorful and sufficient to provide the calories you need for your experience. 

Here are a few of our favorite combinations:

Ramen Noodle Tuna Casserole
Use a 1 quart size freezer bag (Walmart brand works well) and add:
1 pkg ramen Noodles (flavor packet removed) noodles broken
1 pkg Campbell Cup A Soup (Cream of Chicken or Mushroom flavor)
onion powder to taste
garlic powder to taste
~ 1/8 tsp red pepper flakes or to taste
In camp, add:
1 2.5 to 3 oz pkg tuna in water
1 C boiling water (more if you prefer a soupier casserole)
Seal bag and place in a cozy or extra clothing for 5 minutes to rehydrate.
Add French Fried onion rings and eat.
Note: A little bland for our taste; next time we’ll add a little Taco seasoning to the mix.

Ramen Noodles and Chicken Casserole
Use a 1 quart size freezer bag (Walmart brand works well) and add:
1 pkg Creamy Chicken Ramen Noodles including flavor packet (noodles broken)
onion powder to taste
Garlic powder to taste
~ 1/8 tsp red pepper flakes or to taste
In camp, add:
1 pkg chicken in water
1 C boiling water (more if you prefer a soupier product)
Seal bag and place in a cozy or extra clothing for 5 minutes to rehydrate.
Add French Fried onion rings or a handful of cashews and eat.

Chicken and Rice Casserole
Use a 1 quart size freezer bag (Walmart brand works well) and add:
1/2 C instant rice
1 pkg Campbell Cup A Soup (Cream of Chicken or Mushroom flavor)
onion powder to taste
garlic powder to taste
dried thyme to taste
~ 1/8 tsp red pepper flakes or to taste
In camp, add:
1/2 of an ~ 7 oz pkg chicken in water
3/4 C boiling water
Seal bag and place in a cozy or between extra clothing for 5 min.
Add French Fried onion rings or a handful of cashews and eat.
3/5/15: We initially used 3/4 C instant rice and it was too much.

Curried Chicken and Rice
Use a 1 quart size freezer bag (Walmart brand works well) and add:
1/2 C instant rice
1 pkg Campbell Cup A Soup (Cream of Chicken or Mushroom flavor)
onion powder to taste
garlic powder to taste
~ 1/2 tsp curry powder
~ 1/8 tsp red pepper flakes or to taste
handful of dried cranberries
In camp, add:
1/2 of an ~ 7 oz pkg chicken in water
3/4 C boiling water
Seal bag and place in a cozy or between extra clothing for 5 min.
Add cashews and eat.
3/5/15: Excellent! Used 3/4 C instant rice and it was too much so we will reduce the
rice to 1/2 C in the future.

Couscous with Chicken
Use a 1 quart size freezer bag (Walmart brand works well) and add:
1/2 of a 5.9 oz box of Near East Couscous (Parmesan is good)
1/2 of the flavor packet in couscous box
onion powder to taste
garlic powder to taste
~ 1/8 tsp red pepper flakes or to taste
handful of dried cranberries
In camp, add:
1/2 of an ~ 7 oz pkg chicken in water
5/8 C boiling water
Seal bag and place in a cozy or between extra clothing for 5 min.
Fluff couscous. Add walnuts and eat.

Oatmeal with Fruit
Place in a 1 quart size freezer bag (Walmart brand works well):
1/2 C Quick Oatmeal (Ouakers or store brand both work well)
~ 1 tsp brown sugar (or to taste)
~ 1/4 C instant dry milk
1 tsp plain coffee creamer (optional: it makes a creamier oatmeal)
dash or two of cinnamon
dried cranberries or raisins
nuts (walnuts or pecan are great)
In camp, add:
~ 3/4 to 1 C boiling water (more if you like a soupier oatmeal)
Seal bag and place in a cozy or between extra clothing for 5 min.
Add more water as needed to make the right consistency. Eat!

Homemade Trail Mix #1:
1/2 C dried cranberries
1/2 C toasted sunflower seeds
1/2 C semi-sweet chocolate morsels
Mix and enjoy.
Homemade Trail Mix #2:
1/2 C raisins
1/2 C toasted walnuts (or pecans, etc)
1/2 C semi-sweet chocolate morsels
Mix and enjoy.
Homemade Trail Mix #3 (my favorite):
1/2 dried cranberries
1/2 C toasted walnuts
Mix and enjoy.

The post Backpacking Cookery appeared first on Apalachee Chapter of the Florida Trail Association.

Ticks are most common in grassy areas and heavily wooded areas.  They are picked up when you brush against vegetation. They do not jump, fly, or drop from trees.  Ticks can carry serious illnesses including Lyme disease, Erlichiosis, and Rocky Mountain spotted fever. Although these diseases can be treated with antibiotics, there can be serious consequences if the disease is not diagnosed and treated early on.  Prevention is the preferable alternative.

(1) The first step in prevention is to always use a repellent.  Spray permethrin on clothing (shirt, pants, socks, hat) ahead of time and allow it to dry before wearing the clothes. If you can, wear long pants tucked into socks and a long-sleeved shirt tucked into your pants.  Apply a repellent with DEET on skin not covered by clothing.  There is a good article about choosing an insect repellent at http://www.rei.com/expertadvice/articles/insect+repellent.html.

(2) When you get home, remove your clothes (in the garage or laundry room if possible) and wash and dry them.  Or put them in sealed plastic bags until you can wash/dry them.  Ticks may survive even a hot-water wash but will not survive a half hour in a hot dryer.

(3) Do a thorough check of your skin and hair for crawling or embedded ticks immediately when you get home from a hike.  Use a mirror to check your back if you don’t have a partner to help.  Remove any non-embedded ticks with your fingers, crush them, and disinfect your hands with rubbing alcohol.

(4) If you find an embedded tick, do not apply heat to it or try to smother it with soap, oil, gasoline, grease, etc.  This will only make the tick regurgitate the bacteria into your body–the very thing you are trying to avoid.  There is only one way to safely remove it.  Use tweezers (or a tool for removing ticks) and gently grasp the tick by the head and lift straight up and out. Be careful not to squeeze the tick’s body or twist it during removal, since this may cause the tick to regurgitate more bacteria into the wound.  Disinfect the bite site thoroughly with soap and water, rubbing alcohol or iodine.  If removed in the first 24 hours, disease transmission is not likely. The risk increases dramatically after 48 hours.  If you think the tick may have been embedded for over 24 hours, bag the tick and place it in the freezer. Then watch for symptoms, which may include fever; a flu-like illness; or persistent redness, swelling, or rash at or around the tick bite. Symptoms may not appear for 2 or 3 weeks.  If they do occur, seek medical attention immediately and take the frozen tick with you.

Other good information on ticks can be found at:

http://www.cdc.gov/Features/StopTicks

http://www.ct.gov/caes/lib/caes/documents/publications/fact_sheets/tickbiteprevention05.pdf

http://www.myfloridaeh.com/medicine/arboviral/Tick_Borne_Diseases/Ticks.html

http://www.doh.state.fl.us/Environment/community/arboviral/Tick_Borne_Diseases/Prevention.html

CHIGGERS

Chiggers or “red bugs” are the larvae of mites.  In Florida they can be active all year round.  They are most abundant in areas of tall grass and weeds or at woodland edges.  Chiggers can cause intense itching and reddish welts on the skin, but here in Florida, unlike other parts of the world, they are not known to transmit disease.  They attach themselves to parts of the body where clothing fits tightly (waistline) or where the skin is thin (ankles, behind knees, groin, armpits) by inserting their piercing mouthparts.  Then they inject a fluid which dissolves tissue, which they suck and feed on.  The fluid causes welts to appear which may last for up to two weeks–or more if your scratching introduces a secondary infection.

To prevent chigger bites:  (1) Wear protective clothing and insect repellents in the same way you would for ticks.  In addition, sulfur powder (flowers of sulfur, sublimed sulfur) dusted on clothing–boots and socks, waist area, and bottoms of sleeve openings–seems to help.  (2) As soon as you can, take a hot bath or shower, lathering with soap several times.  (3) If symptoms appear, apply antiseptic to welts.  Relief from itching may be obtained with antihistamines (oral or topical), calamine, or corticosteroid creams or lotions.

HYDRATION

The effects of dehydration aren’t pleasant and are similar across all age groups, but children and people over 50 are more susceptible. Initially the symptoms are simply uncomfortable; but if allowed to continue, dehydration can lead to severe illness and death.  Some of the symptoms (in order of common progression) are:  thirst (not a reliable sign at high altitude or for older people), loss of endurance and appetite, apathy, difficulty concentrating, increased pulse, headache, loss of coordination, confusion, dizziness, delirium, and possibly death.

How much hydration is enough?  Thirst is not an accurate indicator.  The National Outdoor Leadership School recommends drinking 4 quarts (16 cups) of water per day for normal activity and 1 cup of water every 30 minutes during strenuous activity.

Optimizing when, how, and with what you hydrate can improve your chances of staying healthy and feeling good.  The body can only process about a quart (4 cups) of fluid per hour, so it’s important to start out well-hydrated and maintain a steady intake during and after activity.

(1)  Begin hydrating the day before to restore any deficiencies.

(2)  At minimum drink 16-20 ounces of water or sports beverage at least four hours before activity. A sports beverage (and/or snacks) with electrolytes can help to stimulate thirst and retain fluids.

(3)  Drink another 8-12 ounces of water 10-15 minutes before activity.

(4)  Continue hydrating during the day at 15-30 minute intervals with 3-8 ounces of fluid depending on activity level, temperature and altitude.

Do not exceed a quart (4 cups) per hour or you risk hyponatremia (aka water intoxication), an electrolyte imbalance with nasty consequences. This is why it’s so important to hydrate regularly rather than try to play catch-up once you’re behind.  Because it can be difficult, or impossible, to stay adequately hydrated during strenuous activity (you can lose 2 quarts per hour by sweating), it’s important to restore hydration when you stop. This could be at home, or in camp at the end of a day on the trail.  The surest method: drink until your urine is copious and clear.

HEAT ILLNESSES

For your own safety and the safety of those with whom you’re hiking, know what heat exhaustion and heat stroke look like and know what to do:

Heat Exhaustion

Symptoms:  Pale face, cool and moist skin, headache, weakness, dizziness, cramps, nausea, vomiting.  Don’t ignore a headache when hiking in hot weather!  This is serious stuff.  Stop.  Drink.  Rest.

Treatment:  Drink water with electrolytes, eat high-energy foods (with fats and sugars), rest in the shade for 30-45 minutes with feet elevated, and cool the body by wetting it. If nausea or vomiting prevent drinking fluids, get the victim to a hospital as fluids may need to be administered intravenously.

Heat Stroke —  This is a life-threatening emergency

Symptoms:  Flushed face, hot skin, weak and rapid pulse, high body temperature (above 105°), confusion, delirium, hallucinations, seizures, unconsciousness.  Sometimes symptoms of heat stroke can mimic those of a heart attack or other conditions.   Heat stroke may or may not be preceded by heat exhaustion.  Exercise in a hot environment can cause heat stroke very quickly, and a person can develop heat stroke without ever being dehydrated.

Treatment:  The heatstroke victim must be cooled immediately and rapidly!!  Move the victim to shade and remove excess clothing. Continuously pour water on the victim’s head and torso; fan to create an evaporative cooling effect.  If available, place Ice packs or cool cloths at the head, neck, armpits, chest and groin.  Immerse the victim in cool water if possible.  Vigorously massage extremities to return cool blood to the core.  The victim needs to be evacuated to a hospital.  Someone should go for help while attempts to cool the victim continue.

The post First Aid Topics appeared first on Apalachee Chapter of the Florida Trail Association.

Carry and study the trail maps when hiking, and use a compass. Most trailheads are marked with an “FT” sign post. Mapped sections of the trail are marked with painted blazes. The primary trail is marked with orange blazes, except in state parks where the blazes are white. Blue blazes mark side trails to campsites, access pounts, or places of interest. Double blazes indicate a change of direction, or that the trail is leaving an obvious path. After you spot a double blaze, watch carefully for the next blaze. If you go more than a few steps without seeing a blaze, you may have left the trail. Stop and retrace your steps. If blazes have been obliterated or have faded, please make a note and report them to the FTA office. Trail relocations are made frequently. Always give the blazes priority over the map.

Parking Along the Trail

Park in recommended sites when possible. Vandalism may occur. Do not leave valuables in a car.

Registers

Register boxes are stationed at points along the trail. Be sure to sign in when you hike. The registers provide a valuable record of trail use and are of special importance to rescue personnel.

The Compass

Carry a compass and map when you hike in unfamiliar territory. You will need them to find the trail again if blazes have been destroyed by fire or clear-cuts.

Using a map and compass is called orienteering, and is a fascinating sport in itself. A compass and map are useful to find some scenic place near the trail and then return, or to get back quickly to the trailhead in an emergency. In most places getting lost is an aggravating waste of time, but on a few sections of the trail, such as the Bradwell Bay “Titi Wilderness,” a hiker can get into serious trouble without a compass and a map.

Trash

Don’t pollute the forest. Pack out what you bring in and bring extra plastic bags for trash. Make sure trash bags are well sealed, because food odors will attract animals. Pick up egg shells, orange peels and food scraps,when you wash dishes. Use sand or a pine cone as an abrasive to scrub pans.

Pets

Pets are allowed in Florida’s state parks in daytime on a leash. They are not permitted in campgrounds at night. Other hikers do not know your dog as well as you do. In fairness to them and to wildlife in the area, keep your dog restrained while you hike the trail.

Guns

Guns should not be carried on the trail when hiking

Notes for Beginners

Perhaps you are interested in hiking in Florida, but are reluctant to try because of a fear of the wilderness, or because you worry that you are not physically capable. Hiking the Florida Trail should not be frightening or strenuous, though, and new hikers have much to look forward to. Backpackers enjoy solitude and natural scenery. If you walk quietly, early in the day and in small groups, you will see more wildlife.

Florida Trail hikers range in age from young children to senior citizens. The trail offers many kinds of hiking for all kinds of people. If you are worried about your physical endurance or your children’s attention spans, you can plan short, leisurely hikes at first, but don’t underestimate yourself: FTA has members who are grandparents and are vigorous, experienced hikers. Some of them maintain their own sections of the trail. Use good judgement, and if you have medical problems, talk to your doctor before embarking on a strenuous hike.

Minimum First Aid Kit

• band-aids
• whistle
• insect repellant
• gauze pads
• matches or lighter
• burn cream
• moleskin
• flashlight
• sunscreen
• safety pins
• quarter (phone)
• aspirin
• knife
• pen & paper cup
• bandana
• compass
• canteen or water bottle
• emergency contact information

Clothing

Shorts and a T-shirt are adequate for many Florida day hikes. A day-pack to hold a sweater and a poncho, your first aid kit, food, water, camera and perhaps dry socks will cover warm weather hiking. Long pants and long sleeves protect you from insects and brush. If you are backpacking, learn to travel light. After four miles a loaded pack seems double in weight.

Shoes

FT hikers wear everything from tennis shoes to expensive hiking boots. Jogging shoes or inexpensive work boots are also popular. Compared to the mountains, Florida terrain is forgiving. If you are carrying a heavy pack, be sure your shoes provide good arch support.

Toilet

Move at least 30 yards off the trail and dig a hole with boot or trowel about six inches deep, six inches wide and a foot long. Cover with the excavated dirt. Pack out all toilet paper or towelettes.

Camp Fire

Open fires pose a serious threat to the woods during dry weather. Fires are forbiddeen during drought. Don’t build a fire for cooking unless you are certain that open fires are permitted. Build the fire on bare ground, and after it burns out, eliminate all traces of the fire ring. Try to erase all signs of your campsite so that the next hiker will find an unspoiled spot.

Shelter

Shelter is not necessary for survival on the Florida Trail, but because winter temperatures can drop into the twenties or lower in Central or North Florida, a tent is desirable. An inexpensive pup tent is adequate under most circumstances. Other tents of various types offer more space, less weight, better water protection and other advantages Backpackers may prefer an ultra-lightweight tent. Check with an experienced hiker or ask at a trail shop before buying an expensive tent.

For sleeping bags, synthetic filler dries fast and should provide insulation even when wet. Down gives much warmth for little weight and can be compressed. Backpackers may be willing to pay the extra cost for a down bag. Many FTA hikers carry a hip-to-shoulder foam pad about 3/4 to 1 1/2 inches thick to make sleeping more comfortable.

Stoves

Anyone who plans to become a backpacker should obtain a small lightweight stove. These range from inexpensive and inefficient alcohol paste stoves to intricate, expensive gasoline or propane stoves. Don’t use a stove in a tent. Besides the danger of fire, stoves produce carbon monoxide which can be fatal inside a closed tent.

Water

Do not drink stream or surface water without filtering, chemically treating or boiling it. A crystal clear stream deep in the woods may be contaminated. The giardiasis parasite is prevalent in untreated water and can cause severe stomach upsets including diarrhea and cramps from one to three weeks after exposure. Boiling water for 3 to 5 minutes should kill the parasites. Water from wells designated as potable on the maps is safe to drink. Water may be hidden in advance at strategic crossroads. A collapsible water carrier is handy to transport a gallon back to camp from a nearby water source.

Whatever the arrangements, plan to use at least three quarts of water per day. In very hot weather, it is wise to carry a mineral replenishing powdered drink mix to add to the water.

Food

Carry enough food to replace the calories used while hiking. Eat small amounts at frequents rest stops and the largest meal in the evening. You can purchase trail food (fruit, granola, etc.) and food for meals anywhere; it is not necessary to buy it at a trail shop. Candy and dried fruit give energy.

A light breakfast is advisable, perhaps an instant cereal with fruit and beverage. Canned or freeze dried dinners are simple to prepare for supper and tasty concoctions can be made from dried noodle or soup mixes. Experienced hikers will have interesting recipes to share with a beginner.

Organizing a Backpack

Backpacks usually have one or two large compartments and several smaller pockets. Pack so that the heaviest gear (tent, food, stove) is nearest your back and hips, and the things you need often (maps, compass, rainwear) are easy to reach in a hurry. A sleeping bag can be rolled and tied below your pack. Distribute the weight so you can without leaning far forward.

Backpacking gear need not be expensive.Check your kitchen for light-weight containers. Half-gallon juice jugs are good water bottles. Film cannisters or plastic spice jars can hold small items.

Reduce weight wherever possible: repackage food in plastic bags and carry dehydrated food when you can. Take only what you think you will need and revise your list after each trip.

The Loaded Backpack

Flap Pocket: Should contain maps, notebooks, and pens
Top Side Pockets: Should contain your canteen, stove and fuel, raingear, and lunch
Lower Side Pockets: Should contain your first aid kit, sun screen, insect repellant, flashilght, toilet kit, and matches
Top Compartment: Should contain cups and spoons, your jacket, raingear, and plastic bags
Bottom Compartment: Can hold your stove, tent, cook kit, clothes, and food
Stuff Bag: Good for holding your sleeping bag and foam pad

Suggested Supply Checklist for an Overnight Hike

• Kitchen
• Two quarts of water, minimum
• Stove and fuel
• Aluminum foil
• Knife, spoon, can opener
• Matches, lighter
• Water treatment tablets/filter
• Paper towels
• Trash bags
• Cooking pot, pot lifter
• Condiments
• Cup, bowl, or plate
• Personal
• Toothbrush, toothpaste
• Toilet paper, plastic trowel
• Medicine
• Comb, brush
• Soap and towel
• Moleskin

Clothing

• Boots and camp shoes
• Two pairs of socks
• T-shirt, underwear
• Long-sleeved shirt
• Long pants or shorts
• Raingear, poncho, hat
• Jacket or windbreaker

Shelter

• Tent and ground cloth
• Sleeping bag/foam pad
• Plastic to sit on

Miscellaneous

• Map and compass
• Camera, binoculars
• First aid kit
• Insect repellant
• Flashlight
• Nylon cord

The post Hiking Tips for the Florida Trail appeared first on Apalachee Chapter of the Florida Trail Association.