Table of Contents

Acknowledgments ix

Introduction xi

1 Diet 1

It's No Fun Being Hungry 1

What to Expect on the Trail 4

Trail Nutrition 6

Choosing Trail Food: The Achilles Method 7

Achilles Method Worksheet 13

2 Water 15

Reliably Locate Water 16

Make Adjustments and Carry What You Need 18

Understand Your Body's Water Needs 19

3 Gear 21

Footwear 23

Stoves 34

Water Treatment 50

Shelter 73

Sleeping Bag 85

4 Resupply 93

5 Repetitive Stress Injury 99

When the Brain Gets Ahead of the Body 99

The Anatomy of a Repetitive Stress Injury 101

Prevention 103

On-Trail Management 116

69 Thru-Hikers Describe Their Injuries 127

6 Skin Care 131

Fungal Infections and Chafing 133

Blisters 135

Poison Ivy, Oak, and Sumac 138

7 Frame Of Mind 139

Physical Discomfort 140

Boredom and Loneliness 141

Impatience and Frustration 145

8 The Elements 147

Rainy and Cold 150

Hot 153

Snowpack 154

9 Animals 159

Bears 159

Bugs 165

Bees, Hornets, and Wasps 167

Mice 167

Ants 169

Snakes, Spiders, and Scorpions 170

Ticks 171

10 Finances 175

Hiking Costs 177

Off-Trail Costs 177

11 Partners 181

Set Expectations 186

Acknowledge Gaps in Fitness and Experience 187

Be Honest about Needing Alone Time 188

Appendix 189

Bibliography 199

Index 203