1.- Use walking sticks
Walking sticks make a big difference to your hike. They alleviate the load on your knees and thighs on descents and give you ‘two extra legs’ on steep uphills. Definitely one to try.
2.- Hydrate yourself frequently when walking
If you are in a hot climate or not, your fluid requirements will increase significantly when hiking. Losses on the breath and from sweating will serve to decrease your blood volume, resulting in your heart having to work much harder. By the time you feel thirsty you will already be dehydrated so try and drink small, frequent quantities of water during the whole of day.
3.- Choose the correct footwear for your trek
Good quality and appropriate footwear for your trek and your walking training is important. A supportive trekking shoe with ankle protection is highly recommended. But beware of ankle cuffs that are too high as they can irritate the achilles tendon at the base of your calf. Look for an ankle cuff that is scooped away at the back. Make sure that your trekking shoes are thoroughly broken in and your feet have bedded in — the time for blisters is now, not during your trek. When buying your trekking shoes, try to shop in the afternoon when your feet have expanded slightly so that you get the correct size.