What to pack

Water is among the first concerns when determining a packing list. Just as it does when competing in other sports, the body needs plenty of water while hiking. As a person hikes, the body gets warmer. It gets rid of the excess heat by sweating. When the sweat evaporates, the body cools. Hikers need to replace that lost fluid or they risk dehydration. Dehydration occurs when people do not drink enough water. It can make them sick. And while soft drinks and other beverages might taste refreshing, they do not give the body the water it needs.

The American College of Sports Medicine says to drink at least 16 to 20 ounces (500 to 600 ml) of water one to two hours before an outdoor activity like hiking. While hiking, drink six to 12 ounces (180 to 360 ml) of water every 10 to 15 minutes. After hiking, hikers should drink another 16 to 24 ounces (500 to 800 ml) to replenish the body.

It’s important to drink plenty of water before, during, and after a hike.

For most short day hikes, plenty of water and some healthy snacks are all a hiker needs. For longer hikes or overnight camping, meals are needed, too. This means choosing foods that are easy to carry and prepare and packing plates and cooking utensils. Hikers need to be able to prepare and cook food and then clean up. All this means that hikers need to do some smart meal planning before heading into the woods for longer trips.

Most granola bars are filled with the nutrients hikers need on the trail

OUCH! BRING THE FIRST AID KIT

Scrapes, cuts, bug bites, and blisters can be a real bummer on the trail. Sometimes hikers need a first aid kit. The kit doesn’t have to be large. Some hikers put together their own basic kits. Sporting goods stores also sell prepackaged kits.

There’s a lot to think about when deciding what to pack for a hike.

Hikers should carry safety gear in case something goes wrong on the hike. A whistle lets hikers call for help if they’re hurt or lost. And a whistle can help hikers who get separated find each other. The sound of a whistle carries farther than a person’s voice. Matches or a lighter helps a hiker start a fire, if needed. A headlamp or flashlight is handy, especially if a hiker will be in the woods as it starts to get dark. An emergency blanket also helps in case the weather suddenly turns cold or wet.

A headlamp can help light the way after the sun goes down.

Many hikers carry a knife. It can be a simple, single-blade pocket knife. Some prefer more complex knives with tools such as a screwdriver, bottle opener, can opener, or scissors attached.

CARRYING THE LOAD

A backpack allows hikers to easily carry the supplies they need. When people first start to hike, any backpack they have could work. But people who plan to continue hiking would benefit from a backpack made for hiking. Hikers should shop for a backpack that fits them just right—not too large and not too small. Backpacks come in sizes to fit children, women, and men. Day packs are meant for short hikes. Bigger packs are available for longer hikes or overnight camping.

Hikers should pack wisely to avoid having to carry too much weight. For a day hike, the heaviest items in the backpack should be water and food. For short hikes, other items might be sunglasses, sunscreen, bug spray, a whistle, a pocket knife, a trash bag, a rain jacket, and a simple first aid kit.

Some backpacks are hydration backpacks. This means they carry the hiker’s water supply in a container that fits snugly inside the pack. This container is called a reservoir or bladder. It’s attached to a long, flexible straw that lets the hiker easily drink the water without stopping to reach inside the pack. These packs are very useful in hot summer weather.

What to wear

Some sports require a special kind of clothing or uniform, but not hiking. Many hikers already have most of the clothes needed for hiking. 

Some hikers recommend dressing like an onion. When an onion is peeled, it reveals multiple, thin layers underneath. So dressing like an onion means wearing thin layers of clothes. Those thin layers help keep a hiker comfortable in warm or cool weather. The layers dry quickly when a hiker gets damp from rain or sweat. And with thin layers of clothes, a hiker can add or remove layers as needed as temperatures rise or fall. 

Hikers usually wear long pants or heavy tights to keep their legs from getting scratched in the woods. 

Hiking at high altitudes requires warm clothing.

Also, jeans or heavy cotton clothes are not the best choice for hiking. These clothes are very uncomfortable if they get wet. They hold the moisture close to the skin.

Many hikers prefer wool clothes. Wool and wool blends have the reputation of being scratchy, but they also can be soft. They do a great job of holding in body heat, even when the fabric gets wet. Another option for hikers is workout gear. Clothing made for sports or active wear is usually moisture wicking. It does a good job of allowing moisture to evaporate off of skin.

Hikers should wear long pants if they want to avoid getting their legs scratched.

Fleece provides warmth and protection from the wind. Long sleeves that roll up are a good choice. They protect hikers from cool temperatures and sunburn. A hat keeps a hiker’s head warm. Hats with brims, such as a baseball cap or a wide-brimmed hat, also provide good sun protection.

STEP SMARTLY

The average person takes approximately 2,000 steps to walk one mile (1.6 km). So a hiker’s shoes or boots and socks are important. Sneakers or trail-running shoes work well. Hiking more difficult, longer, or wet trails might require hiking boots or hiking shoes. These give better support for the ankles and feet. Shoes or boots need to fit well so they do not rub against the feet and cause blisters. Hikers’ shoes should keep their feet dry and provide a good grip for walking the trail. And they should be lightweight. Hiking gives the legs and feet enough of a workout. There is no need to add a heavy pair of shoes into the mix.

For longer hikes, a good pair of hiking shoes comes in handy.

Socks that are wool, wool blend, or synthetic are best for hiking. They help keep a hiker’s feet dry, which helps prevent blisters. Cotton socks hold moisture close to the feet. This can lead to rubbing and blisters.

PASS THE SUNSCREEN

Any skin that is exposed to the sun can get sunburned, regardless of the air temperature. So even in cooler weather, it is smart to wear sunscreen. Sunglasses are also handy for hikers. They protect the eyes and make it easier to see where to step in bright sunshine.

Weather can change quickly. A day that starts out warm can change if temperatures drop or rain starts. Also, temperatures in the woods are cooler than out in the sunshine. Smart hikers are prepared for weather changes. Hikers should bring a waterproof jacket and an extra lightweight layer of clothes, just in case the weather brings surprises.

Hikers need to be prepared for all types of weather.

Week #20: Review and retrospective

Ideas para el nuevo tópico de aprendizaje: Hiking

• Principios de aprendizaje:
• "Me ayuda más si experimento primero antes de que me expliquen cómo hacerlo."
• "A veces aprendo mejor tropezando un poco." 
• "Aprendemos haciendo… y repitiendo lo que hacemos."
• Sobre mis objetivos
• Estos tres próximos meses quiero reforzar mis conocimientos en el uso de los 5 tiempos verbales más comunes (Simple Present, Present Continuous, Simple Past, Past Continuous, and Present Perfect), sin descuidar las habilidades de Speaking y Listening. 
• No es necesario profundizar en los conceptos gramaticales. Lo que necesito es dominar lo fundamental para seguir avanzando con el idioma. Me gustaría que los 5 tiempos verbales más comunes fluyan de manera natural cuando hablo en inglés. 
• Sobre como llevar las clases usando el libro “Hiking” by Donna B. McKinney. La propuesta es desarrollar un capítulo en 2 clases:
• Primera clase:
• Antes: Primera lectura del artículo por mi cuenta, resaltar palabras o expresiones que llaman mi atención. Normalmente suelo usar la IA para escuchar como se pronuncian las palabras. Es en este momento donde puedo tomar notas de mis dudas para la clase. 
• Durante: Como siempre, podríamos analizar el artículo (lectura y preguntas), revisar mis dudas respecto al vocabulario y expresiones nuevas.  La conversación es importante durante esta clase. 
• Segunda clase:
• Antes: Con un mejor entendimiento del texto, me animaría a explorar el artículo desde un punto de vista gramatical, identificar los tiempos usados, crear mis propias oraciones o mini-historias basadas en mis experiencias de hiking. Es en este momento donde puedo tomar notas de mis dudas para la clase. 
• Durante: En este momento creo que sí sería muy valiosa la guía del profesor sobre como usar adecuadamente los tiempos verbales, corrigiendo mis errores. 
• Identifying the verb tenses
• Knowing how and when to use them
• Putting into practice

Week #1: Let's go hiking

Reed Gjonnes started hiking with her dad when she was just four years old. Reed’s dad is a skilled long-distance hiker. So at the start, hiking was just family fun for Reed. 

“Hiking has been part of my life for as long as I can remember,” Reed said in 2013, when she was in eighth grade. “When I was a little kid, it was because I wanted to spend time with my dad and go camping. Now I love everything about it—the beautiful scenery, the wild animals, and meeting other people on the trail. It’s all pretty great.” 

Reed began looking for longer, more challenging hikes. She asked her dad if they could hike the Pacific Crest Trail. It runs a length of 2,650 miles (4,265 km), stretching from Mexico to Canada. That was just the start of a big adventure. 

Before she turned 14, Reed and her dad had hiked the three longest trails in the United States. She hiked the Pacific Crest Trail at age 11. Next, she hiked the 2,192 miles (3,528 km) of the Appalachian Trail at age 12. And at age 13, she hiked the Continental Divide Trail, which covers 3,100 miles (4,989 km). Hiking all of these three trails is called the " Triple Crown " of hiking. Through 2018, only approximately 400 people had achieved the Triple Crown. And Reed was the youngest person known to have hiked all three trails. The Triple Crown totals 7,942 miles (12,781 km). To complete the Triple Crown with her dad, Reed hiked in 22 states and wore out six pairs of shoes. 

Reed's hikes are amazing. But a new hiker can learn the basics, starting with short, simple day hikes. As hikers gain skill, they can tackle longer trails. Hiking is a sport in which age and athletic ability do not matter so much. Hikers can choose trails ranging from a flat path through the woods to mountain climbing. 

People can choose a hike that suits their ability and build from there to more difficult hikes. 

HEALTHY ACTIVITY FOR YOUNG AND OLD 

Hiking is both fun and good for a person. With hiking comes the fun of being outdoors and enjoying the scenery. But there are many health benefits with hiking too. Hiking helps improve cardiovascular health while strengthening hip and leg muscles. The core muscles around the middle of the body are strengthened by hiking too. A person's balance is improved by hiking . And hiking is good for the mind , helping to boost a person's mood and ease stress. 

Some people enjoy solo hiking. But it is more fun, and safer, to hike with others. That makes hiking a great activity for family members and friends to do together. And because athletic ability is not as important as in some other sports, people of different ages can enjoy hiking together. 

For some sports, people need to buy a lot of costly gear just to get started. But for hiking, a person can begin with just a sturdy pair of sneakers and some comfortable clothes. Hikers can always add other gear later. But a lack of hiking gear should not stop a person from just going on a hike right now. So lace up a pair of sneakers and hit the trails! 

Week #19: Destinations - Cusco

Reading

Facts and tips about cusco

Source: https://www.willkatravel.com/facts-and-tips-about-cusco/

Cusco (Spelled Qosqo in Quechua and translates to the “belly button of the world”) is a welcoming and charming city. In 1983, Cusco has declared a World Heritage Site by UNESCO.

Cusco is located at 3400m (11200 feet) above sea level and has a relatively dry and temperate climate. There are many interesting tourist sites to visit and it is the gateway to Machu Picchu, which was declared in 2007 as one on the seven wonders of the modern world.

Altitude Sickness

Visitors often talk about the altitude sickness they experience. When you travel to places located at a high altitude, like Cusco, there is less oxygen in the air and your body needs to work harder to get air. Every person reacts differently to the change in altitude. If your body does not adapt quickly, you may experience headaches, nausea, stomach pain, and/or shortness of breath your first day. If you feel these symptoms, take it easy, and try not to exert a lot of energy. Eat light meals and drink coca leaf tea or muña which can help you adjust to the altitude and alleviate these symptoms.

Temperature

Always bring a coat. Even in the summer, the mornings and evenings can get very cold. The weather might be beautiful and very sunny, but it can suddenly change to be very cloudy and windy. Wherever you go, always have layers to put on or take off for the sudden change in weather.

Peruvian Handicraft

Colorful blankets, paintings, sweaters, scarves, chullos (traditional hats) are everywhere. There are street venders that sell them in the Plaza De Armas (the main square), in San Pedro Market, and in the various fairs, markets, and shops throughout the city. There are also many amazing artisanal markets located in the places you will visit on the tours offered through our agency.

Restaurants

In Cusco it is possible to eat very well and spend very little money. In Cusco, you will find a little bit of all types of food. No matter what type of food you like, you will feel at home because there is such a wide variety of restaurants. Near the Plaza de Armas there are excellent restaurants with beautiful views, but they are a little more expensive because it is such a touristy area. If you want to experience a local restaurant, walk through the small stone streets as you walk up to the San Blas neighborhood or around San Pedro Market. Around these areas, you will find restaurants that Cusqueñans frequently eat in and the food there is very cheap. At many restaurants, you will find “tourist menus” for less than $10. These menus often include soup or another appetizer, the main course (called “Segundo” here), and a drink. In the more touristy restaurants, the portions are usually smaller, but in the local restaurants, the portions are very large. In most restaurants in Cusco, the tip is not added to the bill. If you want, you can leave a tip that you think is fair for the service, usually around 10% (the Spanish word for tip is propane, pronounced propene).

Meat

Alpaca and Cuy (our pig from India) are the traditional meats eaten in Cusco and you will find many different dishes in restaurants with them. Chicken is also eaten frequently here and there are many delicious chicken dishes as well. However, if you are a vegetarian do not worry! There are many vegetarian restaurants throughout the city that serve delicious food and even most regular restaurants have a large variety of vegetarian dishes.

Money exchange

It is very easy to find places to exchange your money in Cusco. In Spanish, they are called “Casas de Cambio”. You can find many places located on Avenida El Sol, in the Plaza de Armas, and on Avenida Santa Catalina. You do not need to worry about finding places to exchange money because there are a ton. There are usually 3-13 cent differences in exchange rates between places.

Tourist Ticket (Boleta touristica)

Also known as BTC, this ticket allows you to enter some of the tourist places in the city. There are two different types of tourist tickets: the full ticket (integral) and a partial ticket (parcial).

The full tourist ticket costs 130 soles and is valid for 10 days and allows you to enter 16 archeological and cultural sites in Cusco, including Sacsayhuaman Archaeological Park, the South Valley of Cusco, and the many ruins sites located in the Sacred Valley of the Incas. The partial tourist ticket costs 70 soles. It is valid for one day and based on your interests, you can choose between the three available circuit options. If you are only in Cusco for a short time, the partial ticket is a good alternative.

Week #18: Points of Interest - Museums and entertainment

Reading

Culture or amusement – you decide

Museums are popular tourist attractions. They collect, maintain and exhibit items for people to see. There are many kinds of museums. Some museums show scientific or historic items. Others are art galleries, zoos or flower gardens. There are different museums for music and sports. There are even virtual museums that have exhibits created with computers.

When visiting museum remember that the exhibits are designed for looking. Touching is prohibited because of the time and money that is spent on them. There are a few museums that have interactive programs. In these museums touching is encouraged. Most cities have many more choices.

If you like cultural events, visit a theater to see a live show such as a play or a concert. If you prefer recreational activities, many cities have fantastic amusement parks, zoos, water parks and sporting events. Go to a major sporting event, such as a baseball or football game. They are very exciting.

Other fun choices include getting a car for a private tour or planning an excursion.

Whatever you choose, there are companies that will plan things to suit your tastes. This may involve activities like hot-air balloon rides, sky-diving or mountain climbing.

You can book your vacation around special events. Festivals, such as Mardi Gras, Oktoberfest or Carnival, offer great time for everyone.

If you like peace and quiet, book your vacation outside the peak season to avoid the crowds.

No matter what you like, there’s something for everyone.

Video

Week #17: Points of Interest - City Tours

Reading 

City Tours - The Best Way to See the City

Booking a city tour is a great way to save time and avoid stress. The tour will take you to and teach you about popular attractions. Additionally, it will allow you to be stress-free because someone chauffeurs you. The concierge at your hotel will give you specific information about a city tour. You should ask about the cost, the route, the starting time, the point of departure and a length. You should also ask about transportation and reservations.

Double-decker buses are commonly used for city tours. These offer passengers good views of the city. The bus driver may be your tour guide, or there may be a separate guide on the bus. The guide will explain what there is to know about each attraction. Keep in mind that you won’t stop at every attraction that the guide discusses, because there isn’t enough time.

Each city tour has a pre-arranged route. You will likely see cultural attractions, such as museums and art galleries, places of entertainment like parks or exhibits and other famous areas or landmarks. On the tour lunch may be included. On many tours you will be dropped off near restaurant and given some free time to eat, shop and do sightseeing on your own. Most tours will also make stops at local markets for you to buy local handicrafts and souvenirs.

Depending on the size of the city, there may be more than one company giving tours. Choose the tour that has a brochure you like. Also make sure that your guide speaks your language, or that there is a translation service. If you can’t understand your guide, you will have a bad day.

Dialogue 1

- Hey, look at these tour brochures!
- I want to see local culture like hand-made art.
- Me too! And famous landmarks.
- Tours Aras seems to focus on attractions like the zoo.
- No, thanks! Adventure Tours is a half day tour that goes to local attractions and shops at local handicrafts.
- Perfect!
- I agree.
- Let’s ask the concierge more about it.

Dialogue 2

- Hello. Does this hotel have a city tour for guests?
- Yes, it does!
- Good. When does it start and how long does it last?
- It starts at 8.30 a.m. and it’s a full-day tour.
- What is the tour route?
- Here’s our brochure.
- Wow! Your tour stops at all of the places that I wanted to see. How much is it?
- It’s 25 dollars and 75 cents for guests and 33 dollars for the general public.
- I’d like to go.
- Great!

Video

Links

• Cusco Travel Guide | The Ancient Inca Capital of Peru