experiencelifemag.com Print › | Back › Grand Canyon Dos and Don'ts What you should and shouldn't do on a below-the-rim trek in the Grand Canyon.  By Sarah Tuff January-February 2010 Do know your and your family’s abilities and choose the right hike — a park ranger or outfitter can help you narrow down your choices. Do train ahead of time. Debbie Hendricks of Arizona-based outfitter Just Roughin’ It suggests increasing your cardio and adding strength-training exercises like lunges and squats to your regimen. She also recommends trekking poles for additional support. Do let your doctor know about the physical activity that you'll be doing and get your him or her to sign off, if necessary. A physician’s release is often required for more intense trips.  Do break in your hiking shoes ahead of time to avoid blisters and sore feet. Do plan to spend one-third of your time descending into the canyon and two-thirds ascending out. Don’t hike alone. Always tell someone where you’re going and when you plan to return. Don’t overpack. Hendricks suggests limiting backpacks to 25 percent of your body weight; the heaviest items in your pack should be food and water. Don’t forget to consume salty snacks and plenty of water or sports drinks to maintain a healthy level of electrolytes. At least one-half quart of water is recommended for every hour of outdoor activity, especially when it’s really hot (inner canyon temperatures are typically 23 to 30 degrees hotter than on the rims). Source: The National Park Service (www.nps.gov/grca) and Just Roughin’ It (www.justroughinit.com)

Grand Canyon Dos and Don'ts

What you should and shouldn't do on a below-the-rim trek in the Grand Canyon. 

Do know your and your family’s abilities and choose the right hike — a park ranger or outfitter can help you narrow down your choices.

Do train ahead of time. Debbie Hendricks of Arizona-based outfitter Just Roughin’ It suggests increasing your cardio and adding strength-training exercises like lunges and squats to your regimen. She also recommends trekking poles for additional support.

Do let your doctor know about the physical activity that you'll be doing and get your him or her to sign off, if necessary. A physician’s release is often required for more intense trips. 

Do break in your hiking shoes ahead of time to avoid blisters and sore feet.

Do plan to spend one-third of your time descending into the canyon and two-thirds ascending out.

Don’t hike alone. Always tell someone where you’re going and when you plan to return.

Don’t overpack. Hendricks suggests limiting backpacks to 25 percent of your body weight; the heaviest items in your pack should be food and water.

Don’t forget to consume salty snacks and plenty of water or sports drinks to maintain a healthy level of electrolytes. At least one-half quart of water is recommended for every hour of outdoor activity, especially when it’s really hot (inner canyon temperatures are typically 23 to 30 degrees hotter than on the rims).

Source: The National Park Service (www.nps.gov/grca) and Just Roughin’ It (www.justroughinit.com)

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