{"id":3807,"date":"2025-09-13T06:05:25","date_gmt":"2025-09-13T13:05:25","guid":{"rendered":"https:\/\/kpthrivingfamilies.org\/pediatricsblog\/?p=3807"},"modified":"2025-07-15T13:36:25","modified_gmt":"2025-07-15T20:36:25","slug":"hiking-with-kids","status":"publish","type":"post","link":"https:\/\/kpthrivingfamilies.org\/pediatricsblog\/hiking-with-kids\/","title":{"rendered":"Hiking with Kids"},"content":{"rendered":"

With warmer weather, it\u2019s a wonderful time to be with your family in the great outdoors. <\/span><\/p>\n

Hiking is a great family activity, but it\u2019s important to plan ahead to ensure you all stay safe. Here\u2019s how:<\/span>\u00a0<\/span><\/h3>\n

Don\u2019t get lost! <\/span><\/b>Know where you\u2019re going with a map and compass or GPS. I\u2019m 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 \u2013 and it can be dangerous. Cell phone service is often unavailable on hiking trails, especially in more remote areas, so don\u2019t plan to rely on Map apps.<\/span>\u00a0<\/span><\/p>\n

Avoid the bugs.<\/span><\/b> 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 \u2013 this doubles as sun protection, too!\u00a0<\/span>\u00a0<\/span><\/p>\n

Insect repellents containing DEET<\/a> (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\u2019t ingest it). \u201cNatural\u201d bug repellents that contain lemon eucalyptus can also be effective but should only be used in kids over age 3.\u00a0<\/span>\u00a0<\/span><\/p>\n

Protect from the sun.<\/span><\/b> Long sleeves, pants, wide-brimmed hats, and sunglasses are the best defense against harmful sun rays<\/a>. Remember, if you\u2019re at a high altitude, the sun\u2019s 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.\u00a0<\/span>\u00a0<\/span><\/p>\n

Bring the right clothing.<\/span><\/b> 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\u2019 sneakers are fine). Consider bringing extra socks, too \u2013 my kids\u2019 feet always seem to find the one mud puddle on the trail.<\/span>\u00a0<\/span><\/p>\n

Pack smart!<\/span><\/b> 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.\u00a0<\/span>\u00a0<\/span><\/p>\n

Make sure to bring plenty of food and enough water. It\u2019s recommended that you bring 2 cups per adult and 1 to 2 cups per kid for every hour you\u2019ll be hiking, or more if it\u2019s hot out. Remind your kids to drink often while hiking, even if they don\u2019t feel thirsty.\u00a0<\/span>\u00a0<\/span><\/p>\n

If you have a child who gets as \u201changry\u201d 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.\u00a0<\/span>\u00a0<\/span><\/p>\n

Another I-learned-this-the-hard-way item to consider packing: a flashlight or headlamp. Even if you\u2019re 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!\u00a0<\/span>\u00a0<\/span><\/p>\n

Poop happens \u2013 pack it out.<\/span><\/b> 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!<\/span>\u00a0<\/span><\/p>\n

One last important tip: talk with your children before you head out. Review how it\u2019s 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 \u201chug-a-tree\u201d from your childhood? It still applies. Let them know to stay in one place so they can be found quickly. It\u2019s 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.<\/span>\u00a0<\/span><\/p>\n

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\u2019re 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!<\/span>\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

With warmer weather, it\u2019s a wonderful time to be with your family in the great outdoors. Hiking is a great family activity, but it\u2019s important to plan ahead to ensure you all stay safe. 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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 \u201ctrained\u201d 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\u2019s commitment to preventive care is also an important piece of my personal care philosophy. 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