The post Migraines and Situps first appeared on Medical Health.

Here are places I visit online for prices and deals on outdoor gear:

www.rei.com

www.rei.com/outlet

www.backcountry.com

www.departmentofgoods.com

www.campmor.com

www.roadrunnersports.com

www.google.com shopping

www.mec.ca

www.amazon.com

The post Best Places to Comparison Shop for Outdoor Gear Online first appeared on Medical Health.

Now heavy drinkers experience dehydration at the very beginning of the day and should probably stay home, but for those of us who get to the trail-head early on Saturday morning, there are a few tricks to making 40+ kilometer hikes.

First, if you are diabetic or have allergies to nuts or soy, you will probably want to stay away from most of the products mentioned below. Always read the cautions and the ingredients posted on the product websites and on the product packaging. If you do decide to try these energy supplements, buy them in small quantities and try them at home before taking them with you on a hike.

Beware of allergic and other physical/emotional reactions to vitamins and sports products. If you have kidney problems, then don’t eat too much protein. And when you do eat protein, make sure you have plenty of water, since your body uses water to digest protein. If you eat protein (or take amino acid supplements) without adequate water intake, you will dehydrate and cramp.

But don’t skip the protein. When you exercise for more than 2 hours, your body starts to cannibalize it’s own muscle. That’s why you need to eat protein during long hikes. I usually mix protein powder with eLoad Heat Endurance Formula in two BPA-free Nalgene bottles. Each bottle contains 20+ grams of protein plus a scoop of eLoad. I don’t add water until I’m ready to start sipping the mixture. If you do not want to mix your own, Hammer Nutrition makes a good lightweight protein endurance product called Perpetuem.

I can’t stress it enough: don’t bring bulky food. Eat compact high-energy gels, Sharkies, Shot Blocs, energy bars, and protein powders. (I usually have an Active Greens Organic Food Bar for lunch. It contains protein, vegetables, fruit, and nut butter.) And eat often, perhaps every two hours during long-distance events. You have to keep your carbs up. Don’t diet during 40 kilometer hikes!

Carry 3 to 3 1/2 liters of water (and maybe 4 to 5 liters during a heat wave), and keep some extra water in the car for after the hike. Add electrolytes to your water. Like I said before, I use eLoad Heat Endurance Formula. It contains a variety of minerals, plus the carbohydrates you need to keep going. And if you use high-calorie gels, accompany each one with at least 150 ml of water (or about a third of a 500 ml bottle) so that it doesn’t make you feel sick.

Then within 15 minutes of completing your hike, eat about 20 grams of protein, since that timing has been shown to build muscle. Yes, you want to build muscle in your legs. I usually eat a Cliff Builders Protein Bar beside my car before I change into dry shoes.

The post Endurance Training & Long-distance Hikes: Tips & Tricks first appeared on Medical Health.

Hikers recognize my Julbo Race sunglasses when I’m on the trails in Arizona, but here in Ontario, Canada, almost no one has heard of them.

The post Julbo Availability in Canada first appeared on Medical Health.

[See image gallery at cleandawn.com]

The post Winter Hiking on the Bruce Trail South of Speyside, Ontario first appeared on Medical Health.

Also see:

The post Toronto Waterfront, Leslie Spit, Cherry Beach first appeared on Medical Health.

I took the Arizona shot on the Tanner Trail in the Grand Canyon and the Ontario shots on the Beaver Valley and Sydenham sections of the Bruce Trail (Maps 28 and 29 of the Bruce Trail Reference: Edition 25), about 10 km south of Meaford, Ontario. (Did you know that John Muir once lived in Meaford?). Compared to Arizona, the Bruce Trail does not present large elevation changes, but its moss-covered rocks and boulders are extremely slippery.

I have images from other areas in the Grand Canyon and on the Bruce Trail mixed into the slideshow.

Also see:

The post Hiking Photos from Bruce Trail and Grand Canyon first appeared on Medical Health.

Both New Balance and Vasque make athletic shoes that fit flat feet and wide feet. Vasque even says that their Perpetuum last is “comfortable for people with flatter feet.”

So don’t quit running, walking, and hiking. Just buy the right shoes!

The post Flat Feet and Arch Supports first appeared on Medical Health.

A hiking acquaintance asked me, “A friend of mine just emailed and asked who else, other than Merrell, makes a sturdy hiking boot. Since you seemed to know all the brands, what would be your advice?”

I emailed her my answer:

Boots: I like Merrell, Danner, Vasque, and Columbia brands (and maybe Lowa).

I have found that Danner makes the sturdiest boots (which often weigh more than others), and hunters often say that Danners are the best. Lowas are made in Eastern Europe (rather than in China). Vasque makes quite a few light-weight models.

The REI-brand boots are made by Merrell and Vasque. So it seems that REI likes Merrell and Vasque. But one long-time REI employee says that he likes Lowa best (that they are “made in Slovakia, not China”).

One friend of mine wears only Montrail boots. Asolo makes sturdy boots, too. The sturdiest boots are made for backpacking (day hikers buy the lighter boots and shoes).

In summary, I like Merrell and Danner boots and I want to buy some Lowa boots. (And I like low-top Columbia hiking shoes for short hikes up and down hills and low peaks.)

Here is a link to all the various boots at Campmor (which is known for its very competitive prices): Hiking Boots at Campmor

Here is the link to Danner Boots: http://www.danner.com

And here is the link to Lowa: http://www.lowaboots.com/home/

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I also recommended the following products and services:

insulated sleeping pad: Big Agnes Insulated Air Core Sleeping Pad

good pack cover (for rain); get the size thast fits your pack: Sea to Summit SN240 Ultra-Light Siliconized Cordura Pack Cover

extremely lightweight 2mm cord (buy 50 ft): http://www.rei.com/product/716685

REI equipment rentals: http://www.rei.com/stores/rentals.html

Don’t Forget the Duct Tape by Kristin Hostetter — how to repair your hiking and camping gear: Don’t Forget the Duct Tape: Tips & Tricks for Repairing & Maintaining Outdoor & Travel Gear (Don’t Series)

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You should read these related posts:

Beware of Advice from Meetup.com Members

Desert Cotton

Hiking and Backpacking Gear

Cotton for The Grand Canyon

Desert Venom

The post Top Brands: Hiking Boots first appeared on Medical Health.

Stay on your feet. Go for a walk or a hike. Lift weights while you watch the news. Find a good deal at a gym (the best deals usually appear when a gym first opens for business and offers a contract that stipulates that they can only raise your fees by, lets say, 1 percent every 3 years).

The post Quit Sit-on-your-bottom Activities first appeared on Medical Health.