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The mountains are calling, but your friends aren’t answering their texts. Or maybe they are, but they’re too busy to join you on the trail this weekend. Not a problem. You’re an independent person: solo hiking it is.
Lots of people will tell you that solo hiking isn’t safe — especially if you’re a woman. And sure, hiking alone poses different risks than if you’re hiking with a group, but that doesn’t make solo hiking inherently dangerous. Plus, there are things you can do to mitigate those risks and be prepared for the unexpected.
The risks of solo hiking
It seems like everyone is a hiker in Washington state, with good reason: we have some truly gorgeous trails and backcountry to explore. And there are plenty of reasons you might want to hit those trails alone. Maybe your pace is faster (or slower — no shame in taking your time) than that of your usual hiking buddies. Maybe you just want some time to yourself in nature.
But while outdoor recreation is deeply embedded in the culture here, that doesn’t mean it’s a risk-free activity or that it’s equally safe for everyone. And there are some additional risks that come with going into the backcountry solo that just aren’t as big a deal if you’re hiking with a friend or two, says Nika Cortese, DPT, a physical therapist at the UW Medicine Sports Medicine Center at Husky Stadium (and an avid hiker herself). These include:
- If you get injured or ill, you’re on your own, unless you’re on a more populated trail where others can help.
- You’re responsible for bringing all the food and water you need — and if you don’t, well, you’re out of luck.
- You’re also responsible for dressing appropriately, including factoring in potential weather changes.
- If it’s really hot, you could get heat exhaustion if you’re not hydrating enough, or you could get hypothermia from that alpine lake you jumped into.
- You could get lost, lose cell service, or run into a bear or cougar (the chances are slim but not zero).
None of this is to scare you, but to inform you so you can be prepared. Is it likely that you’ll break your leg and not be able to hike out on your own? No. Is it good to have a way to communicate with friends and family just in case? Absolutely.
How to be more prepared when solo hiking
If you want to hike by yourself, you’ll have to plan ahead a bit more, which is OK and definitely worth it if you’re eager for some time alone on your favorite trails.
Here are Cortese’s top 10 solo hiking safety tips that aren’t just carrying the 10 essentials (though you should still bring those with you, of course).
Tell someone where you’re going
Before you leave cell service, make sure to share your plans with a friend or loved one.
“Let someone know where you are going exactly (trail, summit, parking lot), give them the time you plan to turn around and when you expect to be back,” says Cortese.
Then, if you don’t return when you’re supposed to, or they can’t reach you, they can contact search and rescue.
Download an offline trail map
There are apps for your phone that will let you download an offline map of the trail you’ll be on, so you don’t need internet access to view it. Many of these apps require subscriptions, so if you’d rather not pay a monthly fee, you can always purchase a standard paper map instead. Maybe also bring a portable charger in case your phone is running low on battery.
Plan a turnaround time
Especially if you’re going on a long hike or a less-defined trail, keep an eye on the time and have a turnaround time in mind so you can get back to the trailhead before it gets dark.
And, just in case you get distracted by the beauty of nature (easy to do!) and darkness arrives suddenly, make sure you’ve packed a light.
“Carry a headlamp; even I’ve been caught in the dark on adventures when I planned to be back well before dark,” Cortese says.
Bring a satellite communicator
Satellite communicators allow you to send text messages and your exact coordinates to select contacts or emergency services in case you get injured or lost on the trail and need help. They’re especially useful in the backcountry or areas where you don’t have cell service.
They typically are a few hundred dollars up front, then require a monthly subscription for some services. But if you ever really need to use the SOS button, it will likely feel well worth the price.
Some smartphones also have satellite capabilities for texting emergency services, so that’s an option as well, though, again, make sure to have a way to recharge your phone if the battery gets low.
Make an injury plan
What would you do if you got injured on the trail and couldn’t easily get back to your car? Make sure you pack a first aid kit and any medications you might need, and make a plan for how you would get help.
Bring extra food and a way to purify water in case you need to stay where you are and wait for help to arrive.
Test your gear
Before wearing those new boots or trying other new gear, test them at home first. The last thing you need on a solo hike are shoes that don’t fit properly and give you gnarly blisters or make you trip and sprain your ankle.
Research the weather and terrain
Know what you’re getting yourself into and prepare and pack accordingly. Will there be any water crossings? A chance of snow? High altitudes with a chance for altitude sickness? Don’t be that person who only brings one pair of socks and accidentally slips into a stream, then has to hike the rest of the way with wet feet.
Bring protection (that you know how to use)
Remember how many women on social media said they’d rather run into a bear in the wilderness than a man? While most hikers are friendly and helpful, you may occasionally run into someone who follows a little too closely or asks you intrusive questions.
Taking a self-defense class can help you feel empowered to defend yourself with your voice (and physically, in worst-case scenarios). You can also bring some form of protection, like bear spray or a pointy-tipped hiking pole, but just make sure you’re confident using it and store it in a place that’s easily accessible while you’re hiking.
“If someone makes you feel uncomfortable, tell them you are hiking in a group that is coming up behind you; this is called ‘lie to survive,’” Cortese says.
You may have heard that some people bring a gun with them for self-defense while hiking or backpacking, too. And while there’s no specific law in Washington prohibiting open or concealed carry while participating in outdoor recreation, only bring a firearm if you are trained and confident you can use it. As always, use safe carrying practices to avoid hurting yourself or someone else accidentally.
Be like Goldilocks and push yourself just right
You should always take your physical ability and any health conditions into account when planning outdoor activities alone. You don’t need to go all in on your first solo hike — pick a trail that you know won’t push you too hard. And if you’re used to hiking well-traveled trails, maybe save the remote backcountry trip for when your friends are available or until you learn some basic survival skills.
Make fitness training part of your routine
One of the best ways to prevent injury on the trail is by staying fit and building exercise into your routine on your non-hiking days.
There are some easy exercises you can do at home to help you stay in shape for all those switchbacks: think climbing stairs, rucking, doing squats, and taking walks. Try to do a mix of cardio, endurance and strength training.
Some anxiety during solo hiking is normal, but the more prepared you are, the more you can focus on enjoying the trail and the natural beauty surrounding you.
