Getting the right Mountain Gear

MOUNTAINEERING SERIES: BOOKLET 1

GETTING THE RIGHT

SEHATE JISMANI DEPARTMENT UK

Mam Tor, Peak District

Any person with an adventurous spirit, a fit and healthy body will find mountaineering easy and enjoyable – even spiritual.

And He it is Who spread out the earth and made therein mountains and rivers. ...Therein, verily, are Signs for a people who reflect.

[Holy Qur’an 13:4]

The logical thought and science behind modern mountaineering techniques and gear is advancing at a phenomenal pace.

Sports Science, developments in global technology and travel are creating a new breed of mountaineer, as compared to just fifty years ago.

New terrains are becoming accessible to more people. The mountaineer’s gear and tech make it easy to do what was near impossible before.

This booklet is for those who are interested to take up mountaineering as an adventure or sport and need to know what equipment to get, why they need it, How each item functions, where to get it from in the UK and the average cost per item.

This booklet explains:       

The importance of getting the right clothing and equipment Buying what you can afford The different types of clothing required The design specifications of each clothing item and its purpose Recommended brands of clothing to purchase Recommended places to buy the items from Recommended price to pay for each item

It will be assumed that the reader has never been in the mountains before and that after completing a few hill-walking day trips, she will be knowledgeable enough to personally research and buy the more advanced gear as necessary.

Note that all information given is to be taken only as a guide of the kind of equipment to get. The prices for items were correct at the time of writing. The stated prices are also only a guide for what you can expect to pay if you shop around.

CONTENTS Importance of the Right Clothing and Equipment

1

Budgeting for and Buying What You Need

2

The 4 Layer Clothing System

3

Clothing - 1. The Base Layer

5

Clothing - 2. The Mid Layer

7

Clothing - 3. The Insulation Layer

9

Clothing - 4. The Outer Shell Layer

11

Hiking Boots - Getting the Best Ones

13

Hiking Boots - Steps to Get the Right Fit

15

Equipment - Your Rucksack

17

Equipment - Your Sleeping Bag

19

Equipment - Your Emergency Kit

21

Equipment - Your First Aid Kit

23

Equipment - Your Food & Drink Storage

25

Equipment – Your Future Kit

27

Useful Contacts & Info

28

Reviews of this Booklet

29

IMPORTANCE OF THE RIGHT CLOTHING AND EQUIPMENT Clothing and equipment enables one to be at ease and well-protected when surrounded on all sides by the wild and expansive grandeur of nature.

Comfort Mountaineering clothing is specially designed apparel for mountain climbing, obviously. In the past, most mountaineers climbed in jeans, cotton shirts, etc.

Today’s new technologies in fabrics are producing specialized clothing to make mountain climbing safer, more pleasant, more convenient and much more comfortable.

Safety Hiking, climbing and mountaineering are popular outdoor adventure sports that are, quite obviously, accompanied by an element of danger.

The nature of the terrain that is to be traversed and the weather conditions that could be expected - but not only those that are forecast - must be effectively anticipated.

It is vital that sufficient preparations are made in order to deal with a variety of conditions and situations. it is essential to observe all the fundamental principles of safety whilst undertaking such activities. One basic rule which is actually more of a commonsense guideline, is that of choosing appropriate technical clothing and equipment.

An item that ‘looks’ the same as the technical kit will not function to keep you in comfort or safety up in the mountains.

1

BUDGETING FOR AND BUYING WHAT YOU NEED Your main mountaineering items [boots, waterproof jacket & trousers, set of noncotton clothes, daysack & sleeping bag] are worth the money investment and extra selection time.

For these items, there is no economy in buying cheap quality, and they can last through many years of adventure if you buy high quality.

Going to general merchandising stores like Tesco Extra for your main hiking gear items is not a good idea. Keep collecting quality gear over time, look around until you find what is best for you and your budget.

Footwear is also a critical item. Extra time testing the fit of hiking gear such as footwear and rucksacks is time well spent as a bad fit can ruin a great trip.

Those on a tight budget, whom we still advise to buy a quality [expensive] item albeit at a cheap price, have various options: Option 1: Buy the items during a stores sales period or when special offers are available. Special offers and clearances are always listed on the shops online store.

Option 2: Buy the item from designer/specialist discount stores like TK Maxx, also look in their ‘clearance’ section.

Option 3: Look on websites such as ebay.co.uk, gumtree.com, preloved.co.uk, loot.com, etc., for new and used items. Ensure that the used items are in near excellent condition, otherwise do not buy. Wait a couple of days and look again.

Option 4: Tell your friends you are going mountaineering, they may have an item or two that you could borrow or keep.

Option 5: Keep in contact with us, the National Sehate Jismani team, we will be able to help you locate the right gear at an affordable price or lend you what you need.

2

THE 4 LAYER CLOTHING SYSTEM Modern mountaineering technical clothing is designed to be used as a 4 layer system.

When doing the athletic exercise of hiking this layered system enables you to avoid overheating when working hard, yet remain warm when you stop.

These layers work together to achieve the four goals of ‘wicking’ moisture [i.e. moving perspiration away from skin], trapping in heat, insulating from cold, and blocking wind, rain or snow.

LAYER 1: The Base Layer A Base Layer is the layer of clothes touching your skin, it collects the most sweat. This layer keeps you dry by ‘wicking’ i.e. moving moisture away from your skin. The fabric should fit snugly and have insulating properties. Never wear cotton as it will make you cold when wet. This layer comprises your underwear, socks, long-sleeve vest, leggings, cap and gloves. All fabric should be wool, or synthetics like polypropylene, polyester, or capilene. Merino wool is best.

LAYER 2: The Middle Layer The purpose of the mid-layer is to capture warmth through trapped air. The mid-layer comprises a fleece shirt and lightweight hiking trousers.

LAYER 3: The Insulation Layer An insulation layer comprises a fleece jacket, preferably windstopper. When the weather is dry, this insulated layer is worn as your outer layer.

LAYER 4: The Outer Layer (Soft Shell or Hard Shell) A technical outer shell is a normal rain jacket but with superpowers. Built of materials that offer both breathability and water-resistance. The primary function of a shell is to protect you from the elements when conditions take a turn for the worst. The outer layer comprises of a waterproof jacket, an over-trouser and boots.

3

The 4 Layer Clothing System

4.

3.

2.

1.

4 Layer clothing system for multi-day trips in the mountains.

1. A Merino wool base Layer provides the optimum wicking + insulation ratio.

2. Mid-weight fleece Layer and 3. The Insulation Layer combine to keep you warm.

4. The Outer hard shell Layer leaves you prepared for any kind of weather.

Article:

How to Layer Clothing for Each Season www.outdoorgearlab.com/a/11070/How-to-Layer-Clothing-for-Each-Season

Youtube Video:

The Layering System - GO Outdoors http://www.youtube.com/watch?feature=player_embedded&v=w7A0-sOX_A8#!

4

CLOTHING - 1. THE BASE LAYER The Base Layer is designed to trap a thin layer of warm air against the body and it also works to pull sweat away from the skin, which is known as ‘wicking’.

A Base Layer should fit closely like 'second skin' allowing you to move freely, without chaffing your skin.

Base Layers can also have features such as flat-stitch seams, anti-bacterial agents which reduce odours, insect repellent and inbuilt SPF (Sun protection factor).

There are 2 main types of fabric you can choose for a Base Layer, Merino wool, or synthetic fabrics.

Although cotton feels comfortable, and can fit close to the skin, it is unsuitable as a technical layer as it soaks up moisture and holds on to it, preventing quick evaporation, leaving the wearer cold and uncomfortable.

Article:

The GO Outdoors Guide To Baselayers

Youtube Video:

Cotswold Outdoor - Choosing a base layer

www.gooutdoors.co.uk/expert-advice/baselayers www.youtube.com/watch?v=6jc1TsOaK0g

Our Recommendations Base Layer Clothing: Underwear, socks, inner leggings, long sleeve vest.

Fabrics: Wool, Merino Wool, Polyester, Microfiber-based synthetic, silk, bamboo blend Base Layer Brands: Craghoppers, Trespass, Berghaus, North Face, Patagonia, Mountain Equipment, Montane, Lowe Alpine, Merrell, Arc’teryx Recommended: Cheaper versions

T.K.Maxx stores sell branded Base Layer items at discount prices in their Activewear and clearance sections Sports Direct stores are cheaper (but check the quality)

Recommended Outdoor Sports shops: Snow and Rock, Field & Trek, Blacks, Ellis Brigham, Cotswold Outdoor, North Face.

5

Base Layer clothing for all seasons & conditions

Under Armour Baselayer £16.99 [Normal Price £39.99] from T.K.Maxx

Recommended types of Base Layers to buy

Skilayer Women’s Leggings £16.99 [Normal Price £32.40] from T.K.Maxx

North Face Earflap Beanie Cap £8 [Normal Price £28] from T.K.Maxx

Berghaus Ski Gloves £6 [Normal Price £18] from T.K.Maxx

Nylon or Lycra Sports Bra Nylon or Lycra Sports Briefs from T.K.Maxx

£15 £6

Bridgedale Hiking Socks £6.99 [Normal Price £20] from T.K.Maxx

Buy similar items to those pictured, but according to your needs 6

CLOTHING -

2. THE MID LAYER

This is the second layer of clothing which is put on top of the Base Layer. It’s purpose is to retain body heat and the best way to do so is by creating a layer of still or ‘dead’ air around your body.

This still air will seriously decrease the heat exchange between your body and the outside world.

The fabric of the shirt/top mostly consists of polyesters that are treated in a way that makes the fibres stand up and trap air between the fibres. This trapped air forms the protective layer of still air forming the main insulation.

The most popular materials are Fleece, Bunting and Pile. The treated Polyesters used have almost the same moisture-transporting qualities as Base Layers. They transport moisture to the outer layer and dry very quickly.

Hiking trousers are very lightweight pants that have been specifically designed for hiking. They are mostly meant for use in combination with normal or short thermal underwear. As such, hiking trousers are light, have many pockets and dry quickly.

Some have additional features such as shower resistant and SPF 40 protection. These types of trousers should be considered as suitable for 3 season use.

Youtube Video:

How to Buy Hiking Pants www.youtube.com/watch?v=0FZsh7ceiaw

Our Recommendations Mid Layer Clothing: Fabrics: Mid Layer Brands:

Fleece Shirt and lightweight hiking trouser Polyester, Nylon, Microfiber-based synthetics Craghoppers, Trespass, Berghaus, The North Face, Patagonia, Mountain Equipment, Montane, Lowe Alpine, Merrell, Arc’teryx

Recommended:

T.K.Maxx stores sell branded mid layer items at discount prices in their Activewear and Clearance sections Buy new items from ebay.co.uk, gumtree.com

Cheaper versions

Recommended Outdoor Sports shops: Snow and Rock, Field & Trek, Blacks, Ellis Brigham, Cotswold Outdoor, North Face.

7

Mid Layer clothing Recommended types of Mid Layers to buy

Trespass Hollie Micro Fleece £26.95 [Normal Price £40] from trespass.co.uk

Jack Wolfskin Activate Trousers £66.50 [Normal Price £75] from Cross Country Style

Craghoppers Miska Fleece Top £12.99 [Normal Price £30] From T.K.Maxx

Craghoppers Kiwi Hiking Pants £20 [Normal Price £45] from T.K.Maxx 8

CLOTHING -

3. THE INSULATION LAYER

The third layer of clothing which is put on after wearing the shirt and hiking trouser is a mid-weight jacket made of Fleece or Down (i.e. duck or goose feathers).

This jacket is normally worn as the outer layer unless the wind, rain and snow become severe or the temperature drops requiring more warmth.

It has a high degree of breathability and dries quickly. It stores air thereby offering outstanding heat retention without being too heavy.

Many of the fabrics also have a water-resistant coating that allows rain and snow to run off. Down is warmer and lighter but costs more and is not as warm if drenched.

Article:

Insulated Outerwear: How to Choose

Youtube Video:

Patagonia Guide Hoody Women's Soft Shell Jacket Review

www. rei.com/learn/expert-advice/insulated-outerwear.html www.youtube.com/watch?v=NKxagrBipDM

Youtube Video:

Women's Down Jacket Buying Advice www.youtube.com/watch?v=m2CEiTHJfHA

Our Recommendations Insulation Layer : Fabrics: Inbuilt features: Jacket Brands:

Lightweight Fleece or Down Jacket Polyester, Microfiber-based synthetics, 700+ fill Goose down Windstopper, Polartec, Pertex, Gore-Tex, eVent, Hyvent, Craghoppers, Trespass, Berghaus, The North Face, Patagonia, Mountain Equipment, Montane, Lowe Alpine, Merrell, Arc’teryx

Recommended:

T.K.Maxx stores sell branded insulation layer items at discount prices in their Activewear and Clearance sections Buy new or nearly new items from ebay.co.uk, gumtree.com

Cheaper Versions

Recommended Outdoor Sports shops: Snow and Rock, Field & Trek, Blacks, Ellis Brigham, Cotswold Outdoor, North Face.

9

Insulation Layer clothing Recommended types of Insulation Layers to buy

FLEECE JACKET

Berghaus Activity Fleece IA £24.99 [Normal Price £70] From T.K.Maxx

DOWN JACKET

Haglofs Belay Q Down Hood Jacket £120 [Normal Price £240] From packyourbagstravelstore.com Note: Down jackets are more expensive than fleece 10

CLOTHING -

4. THE OUTER SHELL LAYER

The fourth layer of clothing is designed to keep you comfortable while having the tough job of keeping you safe from the wind, water, and freezing temperatures. It is literally your outer shell against the world.

This layer comprises of a lightweight hooded jacket shell and an overtrouser (this preferably has zippered openings down the side of the legs). Also, a well-fitted, lightweight pair of 3 season boots.

If you do not have the protective outer layer on in severe weather than this could lead to your skin becoming wet and cold, especially if your Insulation Layer does not have a DWR (durable water repellent) coating. The result of being cold could be Hypothermia.

You need to look for an outer shell layer that's waterproof, windproof and breathable enough for hiking so you don't 'steam up' inside your jacket.

Article:

Rainwear: How to Choose www.rei.com/learn/expert-advice/rainwear.html

Youtube Video:

The North Face Women's Venture Jacket www.youtube.com/watch?v=XRDXglW-gVQ

Our Recommendations Outer Shell Layer : Fabrics: Inbuilt features: Jacket Brands:

Shell Hooded Jacket and Overtrouser with side zips Nylon, Synthetic blends Gore-Tex, eVent, Hyvent, Pertex, Triple Point, Drilite Craghoppers, Trespass, Berghaus, The North Face, Patagonia, Mountain Equipment, Montane, Lowe Alpine, Merrell, Arc’teryx

Recommended:

T.K.Maxx stores sell branded outer shell layer items at discount prices in their Activewear and Clearance sections Buy new and nearly new items from ebay.co.uk, gumtree.com

Cheaper Versions

Recommended Outdoor Sports shops: Snow and Rock, Field & Trek, Blacks, Ellis Brigham, Cotswold Outdoor, The North Face.

11

Outer Shell Layer clothing Recommended types of Outer Shell Layers to buy

Trespass Melony 3 in 1 Jacket £56 [Normal Price £149.99] from T.K.Maxx Jacket with removable Insulation Fleece

Berghaus Deluge Overtrousers £42 [Normal Price £49.95] from e-outdoor.co.uk Note: Zippered opening down side of legs Salewa Shell Jacket £67 [Normal Price £279.95] from T.K.Maxx 12

HIKING BOOTS - GETTING THE BEST ONES Hiking boots are footwear specifically designed for the sports of hiking and mountaineering. They are considered the most important hiking gear because their quality and durability can determine a hiker's ability to move farther, faster, and more safely.

Hiking boots are constructed to provide comfort for miles of walking over rough terrains, and to protect the hiker's feet against water, mud, rocks, and other wilderness obstacles. In cold temperatures they keep the feet warm.

The boots are always going to be touching both your body and the mountain. If the boots are not right for you, then discomfort or serious pain are going to ruin your day and the money spent on them will be wasted.

There are many types of boots all suiting different needs. Your boots will be used for all-season multi-day hiking in the British mountains carrying light packs.

With any new boots it is essential to ‘break in’ your boots by wearing them around the house and out to the shops, etc., well in advance of you hiking trip.

When you buying your boots always spend time speaking to the experts in the shops about what boots suit your foot shape and are most suitable for the type of hiking you plan to undertake. If after you have bought your boots you suffer any discomfort (before the hike) then go back to the shop you purchased them from and seek advice – you may simply just need to add an insole.

Our Recommendations Boot Type: 3 season boots Boot Ankle: Mid cut (or High cut) Boot Upper: Full grain leather, Suede, Nubuck (synthetic upper is ok, the leather is better for our purposes), Gore-tex or Gore-tex liner, eVent, Hyvent Boot Midsole: EVA or Polypropylene Boot Sole: Vibram Boot Brands: Scarpa, Salomon, Zamberlan, Meindl, Raichle, Asolo, La Sportiva, Berghaus, The North Face Recommended Outdoor Sports shops: Snow and Rock, Field & Trek, Blacks, Ellis Brigham, Cotswold Outdoor, North Face.

13

3 Season Boot for the British Mountains Recommended types of Boots to buy

Karrimor Blencathra eVent Ladies £40 [Normal Price £79.99] from Field & Trek Rating: 3 Season Upper: Suede & Cordura with eVent Durably lining Sole: Vibram

Scarpa Women's Terra GTX Gore-Tex £116.99 [Normal Price £130] from outdoorkit.co.uk Rating: 3 Season Upper: Full grain Leather with Gore-Tex lining Sole: Vibram

Scarpa Women's Ranger 2 GTX Activ £125 [Normal Price £160] from theoutdoorshop.com Rating: 3 Season Upper: Full grain Leather with Gore-Tex lining Sole: Vibram Kalden [This is the best boot if you can afford it & if it fits you]

If buying other brands, try to get the equivalent specifications of the above boots. Go to shops to try on the boots for correct fit and comfort before buying online. Look for sales in shops, in TK Maxx, and the new or nearly new boots on ebay.co.uk, gumtree.com, etc.

14

HIKING BOOTS - STEPS TO GET THE RIGHT FIT 1. Wait till the afternoon when trying on the boots (when your feet are slightly larger).

Have your feet measured in the Outdoor Sports shop, select a snug fitting boot that is half or one size larger than your foot size.

2. Take out the inner sole and stand on it, placing your heel in the heel cup of the inner sole. There should be at least a finger width of space at the toe end.

3. Try on both boots (most people have one foot slightly larger than the other) and lace them up properly or let the shop assistant do it for you. Now walk around the shop. If possible, walk up and down an incline - aggressively.

Check for any ‘lift’ i.e. movement in the heel. Reject boots that have lift in the heel. Also check that your toes have enough room and do not touch the inside front of the boot when coming down the incline. If there is no incline give hard kicks to the floor or wall to check that the toes do not touch the front of the shoe.

5. Do the boots feel good? If not, reject them. They will not feel like your normal shoes but they should feel walkable. Don’t let anyone kid you when they say the boots will be fine when you have broken them in!

6. Are there any areas of your foot under pressure in the boot especially in respect of width - this might just affect one foot only. If so reject them and try the next half size up.

7. Note if the boots are slightly too small they will soon cripple you on a long hard walk, but if they are slightly too big you may be able to adjust that. But you need to get it right before a big walk.

8. Most Outdoor Sports shops (check with them before you buy) allow you to take the boots home to try them out for a few days on the carpet – if you are not completely happy with them take them back and start again with a different size and/or different brand of boots.

9. Even the most comfortable boots will need a little ‘breaking in’ whilst you experiment with different socks and/or inner soles. Perseverance is necessary if you have awkward shaped feet.

Youtube Video:

An expert boot-fitting service - Cotswold Outdoor www.youtube.com/watch?v=u6zaZqeZadc

Youtube Video:

What to look for with Hiking Boots www.youtube.com/watch?v=AOWjnQ2BCKA

15

3 Season Boots for the British Mountains

A Recommended type of Boot (Pictured)

Boot should cover your ankle to give ankle support to avoid twisting the ankle.

Get a mid-cut (pictured) or high-cut boot.

The whole of your foot should feel snug and comfortable within the VOLUME of the boot.

The boot’s inside space must not feel tight or loose especially in the width of the foot.

You should be able to put a finger behind your heel when the laces are undone.

When walking, your heel must not slide up & down in the boot’s heel space – It must be a snug fit

The grooves on the soles must be deep (as pictured) to give you more grip in mud or snow

NOTE: Different brands having the same shoe size will fit differently – try many on Your toes must NOT touch the front of the boot when you give a HARD kick to the floor or wall – if they do touch, you could lose a toenail when hiking

The boot’s upper should be made of Leather , Suede or Nubuck - water may get through seams so this boot (pictured) has minimal seams or joins

This rubber banding (welt) makes the boot completely waterproof up to its top edge, this is a desirable feature

16

EQUIPMENT - YOUR RUCKSACK A good rucksack can offer comfort whilst bearing a large load over long distances.

Comfort is key, if a pack rubs or is uncomfortable it is not suitable.

A daysack is just a smaller rucksack, obviously with less space inside. For your day hikes in the British countryside you need a daysack with a capacity between 22 and 40 litres, 22 litres being better. The litres are usually written next to the name, e.g.

Osprey Sirrus 36 (i.e. 36 litres).

All good quality rucksack manufacturers also make harness systems especially designed to fit the female form. These harnesses feature: Reshaped hip belts (proportionally larger and more cupped). Redesigned shoulder straps (positioned closer together at the neck and shaped away from the chest). Pack shape that is in keeping with the proportions of the harness.

Article:

Backpacks: How to Choose www.rei.com/learn/expert-advice/backpack.html

Youtube Video:

Osprey Sirrus 36 www.youtube.com/watch?v=wRik-sA8AJc

Our Recommendations Equipment: Fabrics: Inbuilt features:

Daysack Brands: Recommended: Cheaper Versions

Daysack having a capacity between 22 – 40 litres Cordura, Dyneema, Nylon blends Women’s Fit, Adjustable Hip & Shoulder harnesses, Low weight, Hydration Compatible, Integral Rain Cover, Wand Pockets, Walking Pole Attachment, Ice Axe Attachment, Padded Hip Belt, Compression Straps, Hydration Unit, Air Flow Back System Berghaus, The North Face, Vango, Osprey, Patagonia, Salomon, Montane, Mountain Hardwear, Lowe Alpine, Arc’teryx Look for sales and special offers in stores & online stores – First try the Daysack that you want in a shop checking for right fit.

Buy and nearly new items from ebay.co.uk (do not buy very used, worn or damaged Daysacks)

Recommended Outdoor Sports shops: Snow and Rock, Field & Trek, Blacks, Ellis Brigham, Cotswold Outdoor, North Face.

17

Equipment – Rucksack [Daysack] Recommended types of Daysacks to buy

Osprey Sirrus 24 (Women’s Fit) £70 [Normal Price £70] from Cotswold Outdoor Capacity: 24L Weight: 1,100g Sizes: Small, Medium, Large Hydration compatible Accessories: Stow-on-the-go trekking pole attachment Single ice-axe attachment Osprey Sirrus 36 (Women’s Fit) is also good

Ask for a women’s fit when buying

Berghaus Women's Freeflow 25 + 5 Rucksack [Normal Price £80] from simplyhike.co.uk Capacity: 25 +5L Weight: 1,350g Hydration compatible Accessories: Walking pole attachment Ice-axe attachment

£54

18

EQUIPMENT – YOUR SLEEPING BAG Spending up to a third of your day asleep means you want to sleep in warmth and comfort. Choosing the right sleeping bag is essential to your comfort and in extreme situations for your survival.

‘Mummy’ shaped bags are the most efficient at keeping your body warm, but they have a fairly restricting shape that prevents huge amounts of movement while you sleep and are not recommended for the claustrophobic.

Try to buy sleeping bags designed for women. When compared to men's bags, women-specific bags usually have the following characteristics: shorter in length, narrower at the shoulders, wider proportionally at the hips and occasionally, extra insulation in the upper body and/or footbox You require a 3 season bag which should be as lightweight as possible. Made of ‘Synthetic’ materials but get ‘Down’ material if you can afford it, as it is lighter and packs smaller. Also, get a ‘liner’ for your bag, preferably made of silk.

Article:

Sleeping Bags for Backpacking: How to Choose www.rei.com/learn/expert-advice/sleeping-bag-backpacking.html

Youtube Video:

How to choose a sleeping bag www.youtube.com/watch?v=H6oXf_V-6YA

Our Recommendations Equipment: Fabrics: Inbuilt features: Bag Brands: Recommended: Cheaper Versions

3 - 4 Season Sleeping Bag (Synthetic or Down) Synthetic fibres, Natural Goose or Duck Down, Women’s Fit, lightweight, 3 or 4 season, Hood with Drawcords, Draft Collar, Zip Flap or Baffle, Pockets, Compression Bag, Left or Right handed Zip Vango, Snugpak, Mountain Equipment, The North Face, Terra Nova, Marmot, Mountain Hardwear, Nordisk, Alpkit, Rab Look for sales and special offers in stores & online Buy and nearly new items from ebay.co.uk , gumtree.com (do NOT buy very used sleeping bags)

Recommended Outdoor Sports shops: Snow and Rock, Field & Trek, Blacks, Ellis Brigham, Cotswold Outdoor, North Face.

19

Equipment – Sleeping Bag Recommended types of Sleeping Bags to buy

SYNTHETIC SLEEPING BAG

Vango Ultralite 600 Sleeping Bag £56 [Normal Price £90] from Field & Trek Type: Mummy shape Rating: 3 Season Temperature Limit (T lim): 0oC Fill: Synthetic fibres Weight: 1100g (1200g with Compression Bag) Youtube Video: Vango Ultralite 600 Sleeping Bag

www.youtube.com/watch?v=JnSKvKq22-Q

GOOSE DOWN SLEEPING BAG

Alpkit SkyeHigh 600 £135 [Normal Price £135] from www.alpkit.com Type: Mummy shape Rating: 3 Season Temperature Limit (T lim): -5oC Fill: 90/10 Goose Down (650+ fill power EU) Weight: 1215 grams (1345g with Compression Bag)

Ask for a women’s fit when buying [The pictured Bags may be unisex only] Get the right length for your height 20

EQUIPMENT – YOUR EMERGENCY KIT An Emergency Kit should always be carried with you in your daysack. It should be lightweight, with a checklist of all items, be regularly checked and replenished.

Planning and preparing for potential dangers enables one to avoid problems and enjoy hiking in the mountains.

It’s a mistake to think that accidents only happen to other people! There are a few simple rules. If you keep to them you and those around you will have a perfectly safe experience.

Always adopt a reasonable behaviour Respect the mountain (i.e. this is not a walk in the park) Be alert Prepare your equipment Leave nothing to chance Always be accompanied by a Mountain Guide. Before you set off, consult the weather forecast and the map. They say that forewarned is forearmed. Always inform someone of your planned route before setting off.

Booklet:

Safety on Mountains by The British Mountaineering Council 2010 Edition, £5.59 from Amazon.co.uk

Youtube Video:

Mountain safety - What to do in case of an emergency www.youtube.com/watch?v=Tj1d4RIRM4w

Our Recommendations Equipment: Kit Brands:

Torch & Spare Batteries, Whistle, Blizzard Bag or Survival Bag, A Basic Survival Kit Petzl, Gerber, Lifesystems

Recommended: Cheaper Versions

Look for sales and special offers in stores & online Find your own survival items and buy online, new or used

Recommended Outdoor Sports shops: GO Outdoors, Snow and Rock, Field & Trek, Blacks, Ellis Brigham, Cotswold Outdoor, North Face, Millets

21

Equipment – Emergency Kit Recommended types of Emergency Kit to buy

£3.25

In an emergency, a loud whistle for attracting attention outdoors.

With a neck lanyard.

Safety & Survival Equipment

Petzl Tikka 2 Headtorch (4 LED) [Normal Price £35] from GO Outdoors

Lifesystems Safety Whistle [Normal Price £3.25] from Cotswold Outdoor

£35

40 lumens light (max. level) Shines up to 29 metres (max. level) or 13 metres (min. level) 120 hours light duration at min. level, 90 hours at max. level

Plus Spare Batteries for the Headtorch

Bear Grylls Basic Survival Kit £19.94 [Normal Price £26.99] from outdoorgb.com Only needed to introduce you to Survival training

Lifesystems Blizzard Survival Bag £29.69 [Normal Price £26.99] from alloutdoor.co.uk

22

EQUIPMENT – YOUR FIRST AID KIT A First-Aid kit should always be carried as part of your Emergency Kit. Minor scrapes, cuts, a bee sting or a headache can happen anywhere, anytime. Customise it to your medical needs (e.g. Asthma inhalers, knee straps for your bad knees, etc.).

Your Lajna Imaillah Mountain Climbing Team will carry a group First Aid kit and have trained First Aiders, but you can buy yourself a personal Hiking First Aid Kit. Add extra items to meet your personal medical needs as well as the specific requirements for each hike. It pays to always be prepared.

It is a good idea to familiarise yourself on how to use the items in your personal First Aid Kit as well as becoming familiar with basic First Aid techniques.

For some people it takes time to remember and practice First Aid, so do not get confused and give up if you do not understand it all after one study session. Learn one technique at a time and practice it daily on your family and friends for a week if needed. Every couple of months refresh your memory on all learnt techniques.

Article:

First-Aid Kits: How to Choose www.rei.com/learn/expert-advice/firstaid-kits.html

Article:

Backpacking First-Aid Checklist www.rei.com/learn/expert-advice/backpacking-firstaid-checklist.html

Youtube Video:

Lifesystems Mountain 1st Aid Kit - www.simplyhike.co.uk www.youtube.com/watch?v=KXT6nPrhDkk

Our Recommendations Equipment: Inbuilt features: Kit Brands:

One person Hiker’s First Aid Kit Compact First Aid manual, Accessories, Treatments for Breaks, Sprains and Bleeding. Medications, Tough Waterproof Bag Lifesystems, Gelert, Adventure Medical,

Recommended: Cheaper Versions

Look for sales and special offers in stores & online You can make your own Kit – but it may not really be cheaper!

Recommended Outdoor Sports shops: Snow and Rock, Field & Trek, Blacks, Ellis Brigham, Cotswold Outdoor, The North Face, Sports Direct

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Equipment – First Aid Kit Recommended types of First Aid Kit to buy Safety & Survival Equipment

Lifesystems Trek First Aid Kit £12 [Normal Price £14.99] from Sports Direct Recommended First Aid Kit for single hiker by The Duke of Edinburgh’s Award

Lifesystems Mountain First Aid Kit £24.50 [Normal Price £30] from amazon.co.uk A more advanced version of the one above 24

EQUIPMENT – YOUR FOOD & DRINK STORAGE Food satisfies both a physiological and a psychological requirement. These both become more significant when hiking. Our bodies take energy from food when we exercise and the more strenuous the exercise, the greater are the demands.

Good food also provides the motivation to complete and enjoy your expedition. The most important requirement is water as it prevents dehydration and heat exhaustion.

Your food should be light to carry but must be ‘energy dense'. Foods which are high in carbohydrate are a good idea. A lunchbox for a day hike might include: 2 sandwiches (e.g. cheese or peanut butter) Bar of chocolate Peanuts Some dried fruit/cereal bar 1-2 litres of water Food and water needs to be stored in tough watertight containers so that if the daysack is dropped or you fall then the containers do not easily crack and leak,.

Article:

Body fuel www.thebmc.co.uk/body-fuel

Youtube Video:

Hiking food www.youtube.com/watch?v=BZbjpOaclTg

Our Recommendations Equipment: Inbuilt features: Kit Brands:

Water Bottle or Hydration Unit, Thermos Flask (Size: 0.5 litre, 0.8 litre or 1 litre), Food Container 1.5 litre kept in a zip-sealed plastic bag Thermos flask should keep fluids hot for 12+ hours Lifeventure, Gelert, Stanley, Tupperware

Recommended: Cheaper Versions

Look for sales and special offers in stores & online Buy from ebay.co.uk

Recommended Outdoor Sports shops: Millets, GO Outdoors, Cotswold Outdoor, Snow and Rock, Field & Trek, Ellis Brigham, North Face, Blacks

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Equipment – Food & Drink Storage Recommended types of Ration's Storage to buy

Thermos TherMax Light and Compact Flask 0.5L (pictured left) £14.87 (1 L is £15.28) [Normal Price £16 (1 L is £19.99)] from amazon.co.uk Thermos TherMax Ultimate Flask 0.5L Graphite (pictured right) £23.95 (0.8 L is £19.50) Normal Price £29.99 (0.8 L is £28.95) from ebay.co.uk Both keep hot (or cold) for 24 hours Buy the 0.5 , the 0.8, or 1 litre versions

Karrimor Aluminium Water Bottle 1litre £3 [Normal Price £7.99] from Sports Direct

Sozali Handy Container 1.5 litre £1 [Normal Price £1] from Poundland

100% air tight, microwave safe, dishwasher safe, freezer safe, stackable, no smell, tough, waterproof Keep your Container in a zip-sealed plastic bag to prevent leaks if Container is cracked by a fall Instead of a single tub try to get similar Containers that stack into each other – get stack of 4 (pictured) 26

EQUIPMENT – YOUR FUTURE KIT Experienced Mountaineers and Survivalists (or Preppers) may rightly consider the information in this book as basic and certainly not comprehensive.

Essential equipment such as an O.S. map, compass, tent, stove, Karrimat, etc., has not even been covered.

This booklet is meant to be small and simple, yet it is felt that to give even less information than this to an enthusiastic beginner may create a false sense of complacency when she prepares herself and her gear for the hiking to come.

One should use this book only as a guide to start thinking rationally, asking questions, getting answers from different sources and building an informed mental image of what she needs for this type of venture.

All the equipment mentioned herein is sufficient for the hiking trips that the Lajna applicant will participate in.

There will be a cooking team for the group, warm accommodation to sleep in and only single day hikes, carrying light daysacks. Experienced mountaineers and trained First Aiders will be present for supervision and training.

As the team members becomes fitter, better equipped, more experienced and wish to engage in multi-day hikes, then the additional equipment will be required as necessary.

If anything needs to be modified in this booklet, please contact the national Sehate Jismani Secretary or her team, your feedback is important to us. Jazakallah.

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USEFUL CONTACTS & INFO Article:

Waterproof Technology - Comparisons of Brands www.shop-denali.com/gg_wbbrands2.aspx

Booklet: Safety on Mountains by The British Mountaineering Council 2010 Edition, £5.59 from Amazon.co.uk

The Duke of Edinburgh’s Award Expedition kit List [downloadable pdf] http://www.dofe.org/go/exk/

REI [Expert Mountain Climbing Articles]

url: rei.com

Outdoor Gear Lab [Expert Reviews & Articles]

url: outdoorgearlab.com

The British Mountaineering Council [BMC] Tel: 0161 445 6111 [Website has Expert Articles & Information]

url: thebmc.co.uk email: office@thebmc.co.uk

www.rei.com/learn/expert-advice.html

Climbing And Mountaineering Clubs [in UK] www.onesite.co.uk/find/climbing.htm

List of Clubs Affiliated to the BMC [downloadable pdf]

www.thebmc.co.uk/Download.aspx?id=899

Association of National Park Authorities [ANPA] url: nationalparks.gov.uk Tel: 029 2049 9966 email: info@anpa.gov.uk

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REVIEWS OF THIS BOOKLET The National Sehate Jismani Department sent this booklet to British mountaineering organisations and experienced mountaineers for their perusal and comments. Their responses are reproduced below:

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Publication of

Sehate Jismani Department UK LAJNA IMAILLAH UK

www.lajna.org.uk

Mickleden & Langdale Fell From Side Pike, Lake District