TAKE A FIVE TO SEVEN MINUTE BREAK EVERY ONE HALF TO ONE HOUR. A break of ten minutes every hour can remove approximately 20% to 30% of the waste products that have built up in your legs while hiking. Sit down and prop your legs up above the level of your heart and let gravity help drain these metabolic waste products out of your legs. Take this kind of serious break at least every hour. Eat some food, drink some fluids, and take this break time to really enjoy and appreciate the view. These efficient breaks can really recharge your batteries. In the long run, these breaks will not slow you down.

EAT OFTEN AND STAY HYDRATED. Eat and drink more than you normally do. Eat before, during, and after you hike. Eat before you are hungry. Drink water before you are thirsty. No matter what the temperature, you need water and energy to keep going. Keeping yourself cool and hiking the canyon takes a very large amount of energy (food). Salty snacks and water or sports drinks should be consumed on any hike lasting longer than 30 minutes. Food is your body's primary source of fuel and salts (electrolytes) while hiking in the canyon. Your best defense against illness and exhaustion is to eat a healthy breakfast, a snack every time you take a drink, and a rewarding full dinner at the end of the day. This is not a time to diet.

Eating adequate amounts of food will also help guarantee that you are replacing the electrolytes (salts) that you are sweating out. If you replace the water, but not the electrolytes that you have sweated out of your body, you can develop a serious and dangerous medical condition known as hyponatremia (water intoxication) which, if left untreated, can lead to seizures and possibly death. You need to eat about twice as much as you normally would to meet your energy and electrolyte needs while hiking in the Grand Canyon.

DO NOT EXCEED YOUR NORMAL LEVEL OF PHYSICAL ACTIVITY OR TRAINING. If you have asthma, heart problems, diabetes, knee, back or any other health or medical problem, please limit your exertion and especially your exposure to the heat. The altitude, the strenuous climbing, dehydration, and the intense inner canyon heat, all combine to make any medical problem worse. Please stay within your training, physical limitations, abilities, and do not attempt to go to the river and back in one day!

THE LESS YOU CARRY, THE MORE ENJOYABLE YOUR HIKE WILL BE.

Travel as light as possible. The heaviest items in your pack should be your food and water. Hiking sticks can take some of the stress off your legs. Wear well-fitting and broken-in lightweight hiking boots. Bring a small lightweight flashlight and a change of batteries and bulb. Wear sunscreen, sunglasses, and a hat. Bring a map, compass, signal mirror, moleskin, and water purification tablets (as a backup). Stay on the trail and never shortcut switchbacks. Human fecal waste should be buried under 6"-8" of mineral soil and the toilet paper carried out of the canyon in plastic bags. All trash (including biodegradable) needs to be carried out of the canyon.

• EQUIPMENT (recommended for day hikers):
  Water bottles, flashlight, moleskin, wear loose, comfortable clothing, hiking shoes (NO OPEN TOE SHOES), sun block, chap stick
• FOOD:
  Water, salty foods, trail mix, hard candy, electrolyte powder or drink

IF YOU CAN TALK WHILE YOU ARE WALKING, YOU ARE WALKING THE PERFECT SPEED.When you huff and puff, your legs, your digestive system, your whole body does not get enough oxygen to function efficiently. Your energy reserves get used up very quickly with this type of metabolism (anaerobic - without enough oxygen), and it creates a lot of waste products. These waste products make your legs feel heavy and make you feel sick.

Walk uphill at a pace that allows you to walk and talk so that your legs and body are getting the oxygen that they need to function efficiently (aerobically - with enough oxygen). Because your body will generate fewer of these metabolic waste products, you will be better able to enjoy your hike, and you will feel much better when you reach its end. It may seem like you are walking too slow, but at an aerobic pace (sometimes baby sized steps when the trail is steep) your energy reserves will last many times longer, and you will get there feeling well.

Plan on taking twice as long to hike up as it took to hike down. Allow 1/3 of your time to descend and 2/3 of your time to ascend. As a courtesy, give uphill hikers the right of way.