10 Tips to Stay Safe in the Mountains

Even if you have been practicing this activity for some time, and especially if you are just starting to venture into the mountains, here are some tips to help you be better prepared to handle situations that may arise (delays, accidents, unexpected events of any kind).

1. Planning

Gather information about the route, not just the distance but also the elevation gain, trail characteristics, and terrain type. Keep in mind that trails with greater elevation gain over short distances are more likely to have exposed roots, erosion, and steps (depending on the vegetation and terrain), which increases the potential for tripping and falling, in addition to being more physically demanding. Very open trails in hot areas will cause greater fatigue due to the heat, while dense forest trails tend to be more humid, especially during the rainy season, making them muddier and generally more slippery. Wear appropriate footwear for these conditions and consider using trekking poles for greater stability. Also, check for mobile signal coverage/operators, escape routes/alternative trails, the local healthcare system, and the location of the nearest UPA/hospital. Consider carrying a map of the area or having the route on a GPS/cell phone, and learn how to navigate without relying on electronics (they can fail!). If it is not possible to obtain much information, prefer to hike with someone who is already familiar with the trail.

2. Check Weather Conditions and Sunrise/Sunset Times

Always check the weather forecast, especially when heading to an unfamiliar region. Try to consult locals or frequent visitors to understand local weather patterns. Some regions may be prone to fog formation and isolated rain showers (microclimates) due to local geographical features that may not appear in the forecast. It is also important to check sunrise and sunset times, especially if you plan to hike or run early in the morning or late in the day. In forests, light is reduced, and in the mountains, it often gets bright later and dark earlier than in the valleys. Variations may also occur depending on the mountain face you are on and other geographical references (other mountains, valleys, etc.), as well as the time of year (longer days in summer and shorter days in winter). Always carry a flashlight, preferably a headlamp!

3. Inform Someone About Your Plans – and Don’t Change Them Without Notifying!

Always let someone know about the route you plan to take and your expected return time, allowing for some margin for unforeseen events. If possible, inform someone who is familiar with the area or practices the same activity as you, as these individuals will be better equipped to handle the situation if you do not return on time than someone without mountain experience. A group can be assembled to search for you on the trail, or, if rescue is needed, the person will be able to provide more specific details about your plans and itinerary.

Very important: NEVER change your route without informing the person(s) you shared your plans with, even if it’s a shorter or easier path. There are many cases of people who have accidents or get lost and are not found, or whose rescue takes days longer than necessary because they were in an unexpected location.

Don’t forget to notify when you return!

4. Prefer to Have Company

I won’t tell you to never go hiking alone, as this is a reality and often a healthy option. However, keep in mind that when hiking alone, handling any unexpected situation will be more difficult, even something as simple as a sprained ankle. Prefer to go with someone, especially on trails you don’t know well, or choose trails with mobile signal coverage and/or more frequent visitors in case you need help. If you are alone, adopt a more conservative approach and avoid unnecessarily exposing yourself to risky situations (jumping between rocks, crossing a river with water at waist level, etc.).

5. Prefer Daytime Activities

Again, I won’t tell you to never go to the trail at night, as in many situations this will inevitably happen, such as when going to a spot to watch the sunrise or sunset. Training at night can even be part of your strategy and preparation for a traverse or ultramarathon. However, reduced visibility brings additional risks. Avoid running at night on unfamiliar trails and take precautionary measures, such as reducing your pace and carrying a high-quality headlamp. Focus on adaptation rather than performance, as the risk of an accident is significantly higher.

6. Avoid Using Headphones

Unlike urban areas, on mountain trails, it is essential to stay aware of your surroundings. It is not advisable to turn up the volume to the maximum or listen to a podcast and mentally drift away during the activity, especially while running. Staying connected with the environment and keeping all senses sharp—sight, hearing, smell, and even skin perception—is crucial. You will be able to detect weather changes (approaching rain), the presence of animals, a river (which can provide navigation clues), other people on the trail (helping you confirm your route or warning others who may be lost), and identify potential risks.

7. Carry Identification, a Cell Phone, and Cash

Even if the activity lasts only a few hours, always carry an ID. It may be necessary if you need medical attention or to identify you in case you lose consciousness. It is also a good idea to carry medical alerts if you have any medical conditions, allergies, or take continuous medication. Despite the weight, a cell phone is a vital tool. With it, you can call for help, inform someone about a change in plans or delays, or use it for navigation when in doubt. Make sure to charge your phone before heading out and consider carrying a portable charger (power bank), especially on longer trails or multi-day hikes. Keep your electronics in a waterproof pouch and put your phone on airplane mode when not in use to preserve battery life. Carrying some extra cash can be useful if you need to take a taxi or bus back to your starting point, or simply buy coconut water at the end of the hike!

8. Wear Bright-Colored Clothing

Especially if hiking alone or in less frequented areas, wearing bright-colored clothing is recommended, so others can find you more easily in case of an emergency. If you dislike colorful clothing, consider having at least one brightly colored piece of gear (hydration pack, rain jacket, or even a vest) for this purpose.

9. Animals

Stay alert to the presence of animals. In Brazil, the main concerns are smaller animals like snakes and spiders, and occasionally wild boars. To avoid a snakebite (encounters are possible), pay close attention and watch the ground while walking. Using gaiters is a good precaution, especially in areas with tall vegetation where you cannot see the ground—stepping or nearly stepping on a snake could cause it to defend itself and bite you.

To avoid accidents with spiders, do not leave your backpack open, keep your tent closed, check your bed before lying down, and shake out your shoes before putting them on when staying in mountain shelters or camping. Spiders often seek warm places, and your tent or shoes could be attractive hiding spots.

If you are bitten by a snake or spider, do not attempt any treatment at the site—seek medical attention immediately (check here for locations that usually stock antivenom).

10. Essential Gear

These essential items should always be in your backpack whenever you go to the mountains, regardless of the time of day, weather conditions, or duration of the activity.

– Waterproof jacket (anorak): This will protect you from wind and rain, minimizing excessive heat loss and helping to prevent hypothermia. In cold conditions, it should be used strategically to avoid creating excessive body heat—if it’s not raining, walking or running with an anorak can cause excessive sweating and increased heat loss. Wear it when stopping to rest or in strong wind or rain conditions.

– Food: Plan to carry extra food for unexpected situations.

– Water: Carry extra water for contingencies. If water is available along the trail, check its availability in the winter, as many sources dry up during this season. Have a way to purify water before consuming it (such as Clorin).

– Headlamp: Check battery levels frequently and carry an extra battery in case of doubt.

– First aid kit: Here are some videos to help you assemble a first aid kit suited to the activity you will be doing. Even for short outings, a first aid kit is essential. You don’t need to carry too many items, but a few essential ones can make a big difference and don’t take up much space or weight. Check out the following videos:

First Aid Kit for Expeditions:

First Aid Kit for a Weekend Trip:

First Aid Kit with Minimal Weight and Volume for a One-Day Activity:

Even on short outings of just a few hours and short distances, some level of planning is essential. People frequently get lost or have accidents due to a lack of preparation—running out of food, not bringing proper clothing, or forgetting a light source can lead to accidents and rescue situations that could have been easily avoided with a bit of foresight. Don’t let it happen to you!

Happy training!

This post is also available in: Português (Portuguese (Brazil)) Español (Spanish)