Hiking with Kids
With warmer weather, it’s a wonderful time to be with your family in the great outdoors.
Hiking is a great family activity, but it’s important to plan ahead to ensure you all stay safe. Here’s how:
Don’t get lost! Know where you’re going with a map and compass or GPS. I’m embarrassed to say that even my uber-outdoorsy husband and I have gotten lost in the woods! We never thought this would happen to us, but no one in our group came prepared with a map or navigation. Trust me, this is not a lesson you want to learn with kids in tow – and it can be dangerous. Cell phone service is often unavailable on hiking trails, especially in more remote areas, so don’t plan to rely on Map apps.
Avoid the bugs. While on the trail, be prepared for insects like ticks and mosquitos. Not only can they carry diseases but dealing with bug bites is no fun for anyone. The easiest way to prevent bites is by wearing lightweight, long-sleeved clothing – this doubles as sun protection, too!
Insect repellents containing DEET (up to 30%) are safe for kids 2 months and older. For young kids, spray it on your hands and pat it onto exposed areas (avoiding face and hands so they don’t ingest it). “Natural” bug repellents that contain lemon eucalyptus can also be effective but should only be used in kids over age 3.
Protect from the sun. Long sleeves, pants, wide-brimmed hats, and sunglasses are the best defense against harmful sun rays. Remember, if you’re at a high altitude, the sun’s rays are even stronger and your chances of burning greater. Apply broad-spectrum sunscreen with at least SPF 30 on yourself and your kids before hitting the trail. Reapply every 2 hours or sooner if swimming or sweating.
Bring the right clothing. Check the weather before you go so you know what to wear, and always bring extra layers in case conditions take a turn for the worse. Use closed-toed shoes for the trail with sturdy soles (good kids’ sneakers are fine). Consider bringing extra socks, too – my kids’ feet always seem to find the one mud puddle on the trail.
Pack smart! A basic first aid kit is easy to toss into your day pack, even for the shortest hikes. As we know, sometimes kids just need a band-aid to make everything better.
Make sure to bring plenty of food and enough water. It’s recommended that you bring 2 cups per adult and 1 to 2 cups per kid for every hour you’ll be hiking, or more if it’s hot out. Remind your kids to drink often while hiking, even if they don’t feel thirsty.
If you have a child who gets as “hangry” as my 5-year-old does, bring more food than you think you need. Protein and carbohydrate-rich snacks are great, such as nut butter sandwiches, granola bars, trail mix, or dried fruit.
Another I-learned-this-the-hard-way item to consider packing: a flashlight or headlamp. Even if you’re planning to be back before sunset, take one with you. If nothing else, kids will enjoy using the light to peer into nooks and crannies for creepy crawlies along the trail!
Poop happens – pack it out. Regardless of whether your kids are in or out of diapers, know your resources for restrooms. Take extra diapers and diaper disposal bags for the little ones. Bring your own toilet paper and trash baggies in case of a sudden need to go on the trail (those younger kids never give adequate warning). Remember, leave no trace!
One last important tip: talk with your children before you head out. Review how it’s important for them always to stay in sight of an adult, stick to the marked trails, and be extra cautious in areas with water. What will be the plan if they get separated from you? Remember “hug-a-tree” from your childhood? It still applies. Let them know to stay in one place so they can be found quickly. It’s also smart to give your child a safety whistle. Talk about park rangers (if applicable) and how kids may go to them for help if needed.
These preparations will help you enjoy the outdoor time with your kids. You never know what your little (or big) ones will teach you on the adventure, too. For us, it used to be all about the sights on the trail and the destination. Now, we’re happy to spend an hour covering a half-mile as our kids explore each rock, stick, plant (and mud puddle) along the trail. Have fun!
Featured Author
Dr. Frost's biography reads: I joined the pediatrics team at Kaiser Permanente South Sacramento in 2018 to help kids thrive. Outpatient pediatrics is a unique and rewarding medical specialty. I enjoy being able to foster long-term relationships with patients and their families, providing care in both health and illness as children grow. I believe that it is important to truly partner in health care with patients and their families; this allows not only for the best possible care but also for me to continue to learn and grow as a pediatrician. A professional interest of mine is to support breastfeeding families as an International Board Certified Lactation Consultant (IBCLC). During my medical training, I also pursued a degree in public health/health promotion - a field which applies to every patient visit in pediatrics. Yet, some of my most relevant experiences as a pediatrician has come from my two children, who have “trained” me first-hand on the challenges of parenthood and in finding the balance between evidence-based recommendations and reality to achieve optimal childhood growth and development.Being part of Kaiser Permanente allows physicians and patients access to integrated care and resources that are not readily available with other health systems. Kaiser Permanente’s commitment to preventive care is also an important piece of my personal care philosophy. I am proud to be part of the team at South Sacramento and I look forward to getting to know you and your family.
Dr. Frost's full biography can be found on My Doctor Online. Disclaimer: If you have an emergency medical condition, call 911 or go to the nearest hospital. An emergency medical condition is any of the following: (1) a medical condition that manifests itself by acute symptoms of sufficient severity (including severe pain) such that you could reasonably expect the absence of immediate medical attention to result in serious jeopardy to your health or body functions or organs; (2) active labor when there isn't enough time for safe transfer to a Plan hospital (or designated hospital) before delivery, or if transfer poses a threat to your (or your unborn child's) health and safety, or (3) a mental disorder that manifests itself by acute symptoms of sufficient severity such that either you are an immediate danger to yourself or others, or you are not immediately able to provide for, or use, food, shelter, or clothing, due to the mental disorder. This information is not intended to diagnose health problems or to take the place of specific medical advice or care you receive from your physician or other health care professional. If you have persistent health problems, or if you have additional questions, please consult with your doctor. If you have questions or need more information about your medication, please speak to your pharmacist. Kaiser Permanente does not endorse the medications or products mentioned. Any trade names listed are for easy identification only.