We have laid out some clothing, first aid and general health advise for people that enjoy walking:

Footwear

Walking boots with tough moulded soles are the best all-round solution, protecting the feet and keeping them warm and dry, providing grip and supporting the ankles, essential on steep slopes. Walking shoes are a lighter alternative to boots, offering a tough protective sole with good grip, but no ankle support. Good quality trainers are a cheap and lightweight solution preferred by some walkers but are usually not waterproof and give limited support and protection.

Clothing

In cool, temperate climates, a good quality waterproof and windproof jacket or anorak is essential. If you plan to do a lot of walking, consider a jacket made from 'breathable' material which allows sweat out but stops rain getting in. To stop your trousers and socks from getting wet or muddy, consider waterproof over trousers, or gaiters. The basic principle of outdoor clothing is the layering system: several thin layers are more useful than just one thick layer, since warm air will be trapped between the layers and provide better insulation. The "base layer" nearest the body is best made of thin synthetic material with the capability of "wicking" moisture away from the skin and drying quickly. Natural fibres like cotton are not recommended since they absorb sweat and make you clammy. Between base layer and jacket you can add one or more insulating mid-layers, usually made of an open-weave or knit fabric, such as a fleece. Modern synthetic walking trousers are popular among regular walkers, since they are lightweight, loose-fitting, quick-drying and have handy pockets. Denim jeans should be avoided, as they restrict movement, lack pocket space, and take a long time to dry out if wet when they can cause chafing. A warm hat is a must in winter as up to 40% of body heat can be lost through the head. Gloves are also important in cold weather, especially for those who have circulation problems. When it's sunny, wear a sunhat and use sun cream on your face and any bare patches of skin. You may be out in the sun for long periods without shelter and even in a cooling wind or in winter you can still get burnt.

Equipment

Wherever you walk, rucksacks or backpacks are the best means of carrying what you need: they leave the hands free, and are far more comfortable than a shoulder bag over a long distance. Always choose the best size rucksack for the purpose. A day sack of around 20 litres capacity is fine for walks of a day or less but will quickly become uncomfortable across the shoulders if loaded too heavily. For weekends and short breaks, or when you need to carry more equipment, there are various medium-sized packs of 30-55 litres. For longer holidays, or for serious backpacking, large packs with a capacity of 55-75 litres are available.

First Aid

You should not walk in remote areas without a basic knowledge of first aid. At least one person in a party should know how to bandage an ankle or apply a splint to a broken limb, and hill walkers should be able to recognise the signs of hypothermia and how to respond. Carry a basic first aid kit, which should include items such as: plasters, antiseptic cream, sterile dressings, triangular bandage safety pins & disposable gloves.

General Health

Firstly, consulting a local doctor before taking part in any form of physical exercise is always a good idea. In warm weather, the principle hazards are sunburn, windburn and dehydration. Sunhats, sun cream, and water can prevent serious sunburn or heatstroke. Don't underestimate the amount of water you need and don't wait until you're thirsty to drink. If the weather is warm or hot then take more, its always best to carry too much. Avoid drinking unboiled or unpurified water from streams, and when in the hills carry emergency water purification tablets. In cold weather the greatest danger is hypothermia or exposure: this occurs where the body temperature is chilled to a life-threatening level, and is aggravated by wind chill. To avoid it make sure you have enough warm clothing and extra food and plenty of water.

At The Cotswold Walking Company we go the extra mile for you....