Hike smart in the Grand Canyon with these 10 must have items

1. Water and electrolytes: In the desert your sweat evaporates so quickly you don't realize how much water you are losing.

Sweating will also cause you to lose electrolytes like salt, potassium, and magnesium. Electrolytes are necessary for your body to send signals through your nerves to your muscles. If your body doesn't have enough electrolytes you may experience painful leg cramps, muscles spasms, fatigue, nausea and a generally have a bad attitude. If the situation becomes more severe, you can experience changes in your heart beat and poor brain function.

Don't make the mistake of drinking lots of water with little food or electrolytes because that can dilute your electrolytes and cause similar problems. You can avoid this probem when hiking by drinking enough water and enough electrolytes to keep your body functioning well.

During hot summer days you should drink half a quart or half a liter of water every hour, along with the electrolyte drink. During the summer, water is usually available on the Bright Angel Trail at 1 ½ mile resthouse, 3 mile resthouse and Indian Garden. On the North Kaibab Trail you can get water at Phantom Ranch, Cottonwood Campground, Roaring Springs and the Supai Tunnel.

In some cases, occasional maintenance on the water pipeline may eliminate water availability so make sure you check at the Visitor Center or Backcountry Office before your trip. There is no water available on the South Kaibab Trail so you need to carry all the water you will need on the South Kaibab Trail.

2. Food and salty snacks: Hiking in the Grand Canyon uses a huge amount of calories so don't worry about any weight-loss diet you might be on. You should actually take the junk food!

To make sure that you keep your body fueled with enough calories to keep hiking, and enough salt to keep sweating, you will need high energy salty snacks. Cookies and potato chips are great for providing the energy that you need. For longer lasting energy take some protein and whole grain bars.

While you are hiking you should try and eat 300-500 calories every hour. Your body has a hard time digesting food while you are hiking, so make sure that you eat and drink small amounts more frequently.

You should rest for at least 30 minutes every few hours so your body can digest your food to re-fuel your muscles. Rest breaks will give you time to really take in the beautiful views along the trail. Many visitors tend to take the best photograhs and see the most wildlife during their rest breaks.

3. A Flashlight or headlamp: Grand Canyon trails drop off steeply and a fall can definitely cause you serious injury. You should always bring a flashlight or headlamp to light your way at night. On hot summer days some hikers prefer to wait to go up the trail until evening and finish their hike after dark. Always check the batteries in your light before you go and make sure you pack an extra set of batteries.

4. First Aid Kit: Hiking in the Grand Canyon can be dangerous due to the loose rocks and steep grades. Your basic first aid kit should include an elastic bandage. Wrapping a weak ankle or sore knee can help support the joint and may prevent an injury. A very common minor but irritating injury are blisters so you should carry some moleskin. Don't forget to bring any medications you take regularly, especially if you are diabetic, carry an epi pen for bee stings or if you have seasonal allergies.

5. Sunscreen: Low humidity and high altitude team up to increase your exposure to sunburn-causing UV rays. You should apply sunscreen before your hike and every few hours during your hike. Don’t forget to put sunscreen on your neck, ears and lips. Wearing a t-shirt with sleeves that cover your shoulders will help protect your skin and prevent painful burns around your pack straps.

6. A Hat: You should wear a hat to reduce the amount of heat exposure to your brain. You can get a headache and cause dizziness if your brain gets too hot. Wearing a hat will shade your head and your eyes from the sun. When water is available, spend the time to soak your hat and shirt. Evaporation will help cool your body and make you much more comfortable. Consider wide brim hats because they provide the best protection for your face and neck. A baseball cap and bandana can also provide good protection.

7. Sunglasses: Your hat will help shade your eyes but good sunglasses will help even more. Sunglasses protect your eyes from UV rays and glare, as well as dust or flying debris on the trail. While your legs may do most of the work on the hike, your eyes are what allow you to truly enjoy the majestic scenery that makes the Grand Canyon so spectacular.

8. A Rain jacket: Even if the Grand Canyon weather forecast is calling for sunny skies and warm temperatures make sure to throw a rain jacket in your pack. Weather changes very quickly in the Grand Canyon. Summer thunderstorms are often short, intense cloudbursts and can cause the temperature to drop 10-20 degrees Farenheit, or 6-12 degrees Celsius, in minutes. If you are hiking on the trail after dark your jacket will keep you from cooling down too quickly when you stop to take a rest break.

9. A Spray bottle: You will find that occassionally spraying water on your face and head helps keep you stay cool. Spraying water on your hat and t-shirt in between water sources is also a great way to promote evaporative cooling and help your body stay cooler and function better.

10. A Good attitude: Having a positive attitude is priceless! Many times exhausted hikers have been able to finish their trip simply by telling themselves “I can do this!” Optimism is first-aid for adversity. You’re on vacation! This is supposed to be fun! If you’re not having fun, stop for a bit. Food, water and rest are the first steps to relieving a tired body and mind. If you pack your ten essentials you will have enough food, water and light to allow you to finish your hike after sunset if necessary. So take your time, enjoy the canyon. That’s why you’re here!