Experienced and novice hikers have at least two items in common — a love of the outdoors and the potential for debilitating muscle weakness and fatigue. Hiking is an endurance sport; you need to be in top physical condition to trudge through the wilderness or it could be dangerous. Learn how to watch for signs of muscle fatigue to prevent injury and safely enjoy this outdoor activity.
Step 1
Pair up with at least one friend. Hiking with a friend or group allows you to pace yourself and may give you a visual clue that you are falling behind the group. Keep an eye on your fellow hikers and ask that they do the same for you. Falling behind your peers may indicate impending muscle fatigue, which may be followed by weakness.
Step 2
Take a 10-minute break hourly. Stop, check for ticks and remove them if present to prevent illness such as Lyme's disease. Rehydrate and eat a carbohydrate-rich snack, such as a piece of fruit or a granola bar. Your muscles should be sore from exertion; however, they should not feel painful or shaky.
Step 3
Watch your muscles for signs of twitching or spasms. These twitches could signal an electrolyte imbalance that can lead to full muscle cramps if untreated. The twitches can occur anywhere on your body, including your face, stomach or legs.
Tips and Warnings
- Keep yourself hydrated by sipping water throughout the day, not gulping large quantities at once. You could cause an electrolyte imbalance and affect your muscle contractions by drinking too much, too fast.
- Muscle weakness while outdoors can signify any number of dangerous conditions such as hypo or hypothermia, Lyme's disease or overexertion.
