The start of spring is the perfect time to get outside. The sun has decided to show its face again, the flowers and trees are just starting to bloom and it’s warm enough that you only need a light jacket – the ideal walking conditions.

But while going for a walk around your local area is a great way to soak up the spring vibes, exploring further afield on a day hike gives you the chance to see a new area while also spending some beneficial time in nature.

Studies suggest that you need to spend a total of 120 minutes in nature a week to reap the benefits for your health and wellbeing, but being out and about for even longer can give you some much-needed headspace from the demands of day-to-day life. And that’s not forgetting that hiking for hours at a time is a great, low-impact way to boost your cardiovascular fitness and muscle strength.

Fancy trying a day hike or two this spring? We’ve put together this guide full of tips from walking experts to help you prepare and perfect your plans. 

The first and most important thing you’ll need to do when planning a day hike is to pick your route. Do you want to set off from home or travel somewhere further afield to start your hike? Are you OK with inclines and declines or are you looking for a relatively flat route? All of these things should come into consideration.

To work out how far you want to go, start by considering how long you want to be on your feet. “It takes an average walker about an hour to cover 2.5 miles without stops, and around 10 minutes to climb 100 metres,” explains Heather Thompson, programmes manager for the walking charity Ramblers. 

“If you’re new to walking or recovering from illness or injury, it’ll take a little longer. And if you’re as fit as a fiddle, you’ll likely walk a bit faster and get further in an hour.” 

If you plan out a 20km flat route, you can expect it to take, on average, around five hours. Of course, that’s without any breaks – so make sure to take those into account when you’re putting your itinerary together.

When it comes to picking a route, there are plenty of places you can search. Apps like All Trails and Strava have routes available to download and explore, as do the Ramblers and National Trust websites. “The Ramblers website offers over 4,000 tried-and-tested walking routes with detailed maps and descriptions, which can help you plan your walking adventures,” Thompson explains. “And for those wanting even more adventure, it also offers some simple guides to navigation, which can help you to map and plan routes off the beaten track.” 

You shouldn’t need to take loads of kit with you for a day hike, but it’s important to tick off a few key essentials. Most importantly, you’ll need to think about fuel.

“I always think about energy density, durability and tastiness when planning my food for a hike,” Carla Khouri, a qualified mountain leader and community lead at the women’s hiking initiative Merrell Hiking Club, previously told Strong Women.

“It needs to be something you will enjoy eating, has plenty of energy [ie is high in carbohydrates and unsaturated fats] and won’t get crushed in your rucksack.”

Some simple snack ideas include granola bars, trail mix and fruit that won’t get squished, like apples and bananas. If you’re hiking in an area where you won’t be able to buy lunch, make sure to pack that too. Again, you want something that’s carbohydrate-rich (like a sandwich or pasta salad) to give you plenty of energy. 

“Remember to pack plenty of fluids, especially in hotter weather,” Thompson adds. “For a short walk, you may only need a litre of water, but for a day hike, always make sure to carry more than you’ll need; it’s best to be prepared.”

If you’re expecting to sweat a lot – for example, if it’s a hot day or you’ll be climbing lots – then it can be a good idea to have a bottle of electrolytes with you too, or at least a tablet or powder you can dissolve in a water bottle. These will work with your water intake to ensure you stay hydrated and are able to function at your best.

Other things you’ll want to have in your pack include a first aid kit (for any unexpected trips or falls), a light rain jacket (you never know what the weather is going to do in the UK) and sun protection. A power bank and cable can also be useful if you’re going to be taking lots of pictures throughout the day. 

Hiking all day long is going to take its toll on your body, so while you don’t necessarily need to train to set out on a long walk, putting in the work beforehand will make your hike feel easier and more enjoyable.

Strength training which focuses on your legs, hips and core can be particularly beneficial, but if you don’t fancy going to the gym, going for a series of smaller walks in the lead up to your day hike can held to build your endurance.

Focusing on your form can also help to reduce your risk of injury. As Tanya Braun, director of policy and communication at the walking charity Living Streets, previously told Strong Women: “Walking is an activity that involves moving your entire body… but many of us don’t give much thought to whether we are walking correctly or how to walk as we’ve been doing it since we took our first steps.”

For tips on how to improve your walking form, you can check out Braun’s tips for honing your walking technique in our guide. 

Images: Getty