Take a Hike (But Do It Safely)

For emergency medicine physician Greg Fischer, DO, no two days are the same. His shifts in the emergency department (ED) at Lehigh Valley Hospital–Cedar Crest, LVH–Muhlenberg and LVH–Hazleton vacillate between days, nights, weekends and holidays. However, that doesn’t stop him from indulging in his greatest passion – spending time in the great outdoors. In fact, Dr. Fischer, who is trained in wilderness medicine and who spent a month in Nepal at 18,000 feet in Mt. Everest’s base camp studying altitude medicine, might go mountain climbing or play disc golf to manage stress. “I’m not a Netflix kind of person,” he says.

Dr. Fischer also teaches wilderness medicine locally. He explains that wilderness medicine is, “caring for someone in a nontraditional, low-resource, austere environment.” That could be at the top of Denali, in the back woods of Pennsylvania or during a mile walk in the community park. “I like to educate people on how to recreate safely. I talk at public events about everything from ticks to water safety and heat illness,” he says. “It’s not always doing CPR on the side of a cliff; it’s about providing care anywhere out there in the world.”

Dr. Fischer says that the most common hiking injuries he sees in the ED include strains and sprains from falls, lacerations and sometimes broken bones and dislocations. While he was studying at Virginia Tech, he worked with the local EMS crew on search-and-rescue trips along the Appalachian Trail, so getting lost is another too-common danger.

“On one of our hikes, my wife, Colleen, and I were rock climbing, and she slipped and broke her ankle,” Dr. Fischer says. “I was able to create a makeshift splint and help with pain control while coordinating getting her to a hospital. The most important thing, I think, is to be prepared for anything,” he says. 

As a seasoned hiker and wilderness educator, Dr. Fischer has a wealth of knowledge about safety on the trail. In the interest of helping everyone enjoy this current outdoor season to the max, he shares information you’ll want to have before you lace up your boots.

Know yourself. Before setting out on a hike, be honest with yourself about whether you are physically able to complete the hike you’d like to do. It’s also best to hike with others and not by yourself.

Know your hike. That means, understand the terrain and familiarize yourself with the route you’re going to take. It’s best to stick to an organized trail or at least have a map of where the trails are.

Do not get lost. Be ready to troubleshoot if you get off the trail. Have access to a GPS system or download maps on your phone ahead of time. Gaia is the most popular app. Here, you’ll find satellite and topography maps to use without cell service. Just make sure your phone is charged!

Lifesaving tip:

Share your plan. Tell someone where you’re going, how long you expect to be gone and what time they should act if you don’t return. “Give an hour or two buffer in case of holdups,” Dr. Fischer says.

Anticipate your needs. Consider food, hydration and weather, all of which will affect your safety and health on a long, or even a short, hike.

Water weighs a lot. The experts say to consume 1 liter of water per hour of hiking. If it’s a hot day, you might need more. Because each liter of water weighs 2.2 pounds, it’s a good idea to invest in a backpack-style water carrier for longer hikes. This lets you comfortably carry 3 liters of water on your back. (You should also know where potable water can be found in the area where you’re hiking for refills and backup. Advanced hikers sometimes carry a water filtration system with them.)

Water isn’t enough. When you sweat, your body loses sodium, potassium and chloride. These electrolytes are essential to certain body functions; losing them can cause symptoms such as weakness and muscle spasms. You can replenish electrolytes with electrolyte drinks, tablets and powders that can be mixed into water. 

Food is essential. Carrying nutrient-rich, calorie-dense food is the way to go when hiking for the same reasons you need electrolytes. Dr. Fischer’s typical hiking menu is an orange, peanut butter and jelly sandwich, banana and a couple of energy bars that are high in protein, carbohydrates and salts.

Lifesaving tip:

Pack a Snickers bar. “This candy bar hits all the necessary categories for hiking food and can save you in a pinch,” Dr. Fischer says. “It’s easy to pack, easy to digest and is cheaper than an energy bar.”

Dress for success. Heed the weather report and dress for protection: layers in cold temperatures and light clothing when it’s hot. Netting, long pants and sleeved clothing are the best ways to protect yourself from insect bites. A natural insect repellent is also a good idea.

Ticks are trouble. Check yourself thoroughly every time you come in from the outdoors. Unless you pull off a tick, a bite can go unnoticed since 30 percent of people do not develop the characteristic bullseye rash. If a bite is missed for weeks or months, there can be neurologic impact on top of virus symptoms.

Stay vertical. Tripping and falling on rocks or tree roots can cause hikers to roll their ankles or sprain them. That’s why it’s a good idea when hiking in “Rocksylvania,” or any other location, to use hiking poles for extra contact points on the ground. You don’t need fancy ones; even two sturdy sticks will do.

Lifesaving tip:

Don’t wear flip-flops. “Open toes and no ankle support is the worst case for shoes,” Dr. Fischer says. He recommends proper-fitting footwear with at least mid-ankle support and a good wicking sock. “If you’re hiking on a flat, well-marked trail, a sneaker is OK. But for any other conditions, it’s not.”

While Dr. Fischer is a native of the Lehigh Valley, he has hiked in every condition imaginable, all over the world. He says the rewards of hiking are great as long as the activity is complemented with information and awareness. “In both my job and in educating others about wilderness safety, I’m taking care of people. And that’s the best reward of all.”