Rules of Personal Hygiene in Hiking Conditions in the Tian Shan

Personal Hygiene for Tourists

We are all familiar with the basic rules of hygiene from childhood: washing hands before eating, brushing teeth, cleaning dirty clothes, washing up, etc. In harsh survival conditions, when civilization's comforts are absent, there is sometimes neither time nor opportunity to follow these rules. However, it is still important not to forget about them, as violating hygiene rules can lead to serious, and sometimes quite severe, consequences: reduced immunity, illnesses, infections, and so on...

We explain how not to become a victim of the stereotype of the "dirty and smelly" tourist: how to wash while hiking and clean clothes, how to organize a toilet in nature, and how many packs of wet wipes to take with you. This is a must-read for all newcomers to tourism and sympathizers, even the most impressionable.

Before going on a hike, you should prepare to avoid certain unpleasantness that can accompany a long stay away from home:
you need to trim your hair short, shave your mustache and beard (if the beard is tactical, you can just tidy it up with scissors);

It is better to shave your armpits - it will be easier to fight body odor. As for the pubic area and other intimate parts... it depends on your skin type. If shaving does not cause irritation, then go ahead; if there are problems, it is better to avoid shaving: under the dense fabric of your pants, several hours of active movement in the heat... it is not too pleasant to walk and scratch discreetly, only to later discover a rash where the hair was shaved;
cut your nails on your hands and feet. Firstly, fingernails can catch and break when grabbing onto rocks or carrying firewood. Secondly, when descending from the mountains, long toenails push against the toe of the shoe, causing a lot of discomfort.

Choose comfortable, lightweight clothing, sturdy and comfortable footwear;
take several pairs of spare underwear and socks. Wet socks and underwear are often considered a cause of discomfort that can lead to significant issues.

We strongly recommend getting checked by a dentist. Hiking is a delicate matter, and changes in oral hygiene can lead to exacerbation of dental diseases, especially if there were predispositions to them back in the city. Straying from the route due to a toothache and getting treated in an unknown mountain hospital is not the best prospect, and visiting a familiar dentist in your hometown is a great alternative.

ORAL AND DENTAL HYGIENE

The point of personal hygiene that should never be forgotten is tooth cleanliness. A decayed tooth can become a big problem somewhere in the forest or mountains. The condition of the oral cavity also affects the functioning of the gastrointestinal tract. A toothbrush and toothpaste won’t take up much space in your backpack. You should brush your teeth in the morning and evening with boiled running water.

After eating, you should thoroughly rinse your mouth. If you forget your toothbrush, you can brush your teeth by applying toothpaste to a finger wrapped in a bandage. If you forget the toothpaste, you can brush your teeth with charcoal (ash), salt, or baking soda.

Activated charcoal should be chewed (the ash from the fire can be rubbed into the gums), and then brush your teeth with a damp toothbrush. You can brush your teeth with salt or baking soda in the usual way, sprinkling one of the mentioned substances on a damp brush.

Baking soda should be used less frequently, as it can irritate the gums significantly. If you don’t have a toothbrush or toothpaste on hand, you should carefully remove food debris between your teeth with a twig, thorn, or thread, and thoroughly rinse your mouth. If you come across sage, plantain, or mint among the herbs, you can chew their leaves. They have a disinfecting effect and eliminate unpleasant odors.

NATURAL TOOTHBRUSHES

Natural toothbrushes, or rather, sticks for cleaning teeth can be found in the forest. A pine stick is ideal, but unfortunately forgotten by us, a means for cleaning teeth. You need to take one end of the twig and chew it; it will quickly become soft. You can clean your teeth well, clean the spaces between them, and massage the gums. Additionally, the entire spectrum of beneficial substances from the pine will positively affect the oral cavity. Young twigs have pine buds or young cones all winter. It turns out that the toothbrush is infused with vitamins. Everyone knows that the bark of pine has special properties of flexibility, strength, and softness, which craftsmen use in weaving various items. It turns out that these properties are partially preserved in the twigs of the pine, which is why the twig turns into a soft and fluffy brush.

A pine twig will clean and strengthen your teeth, eliminate unpleasant odors, and promote healing processes.

A natural pine twig for cleaning teeth does not contain harmful substances. We prepare the twigs by cutting them into small pieces (5-15 cm) from a pine, fir, cedar, or spruce twig (the diameter of a pencil) and drying them. When needed, soak them in water until softened (or immediately in your mouth) and chew one end of the twig until it becomes soft. It will look like a fluffy brush. The process of chewing itself disinfects and heals the teeth and gums.

The used part of the wooden twig is already contaminated with various bacteria, and it is better to cut it off if using long twigs up to 15 centimeters. Short twigs can be used as single-use, so they are very convenient on a trip and more hygienic. By the way, practically any type of wood is suitable for making such toothbrushes — you can experiment as you wish. The important thing is that the wood, when chewed or chewed, "fluffs up" and can perform the role of a brush. As for the options for toothpaste, we mentioned them a bit earlier.

Feet

A hiking tourist must constantly take care of the cleanliness of their feet, wash them more often with cold water, ensure that their socks are clean and dry, and do not bunch up — otherwise, chafing will occur, and the tourist will become a burden to the group. During breaks, inspect the skin on your legs, treat cracks, scratches, and chafing with iodine, green antiseptic, or mashed plantain leaves, repeating the procedure the next day. In this regard, serious attention should be paid to drying shoes.

If you find chafed spots on your legs, immediately apply a band-aid where the shoe rubs. If a blister appears, carefully pierce it at the base with a sterile needle and squeeze out the fluid, then apply a sterile bandage.

If you develop calluses on your feet, remember that they most often appear where there are folds in the socks and holes or in places of rough stitching. Therefore, changing socks from one foot to the other will somewhat alleviate your condition. The outer side of the socks is smoother than the inner side. Therefore, by turning them inside out, you give your feet the opportunity to touch a smoother surface, thus reducing the likelihood of calluses during a difficult and long trek. Chafing (calluses) on the feet should be treated with iodine.

How to wash while hiking?

It has been tested that one 1.5-liter bottle is enough to wash your entire body, and another one is enough to wash the hair of a girl with medium-length hair. Therefore, the recipe for a hiking shower is simple: fill bottles with water from the nearest stream, add a cup of boiling water, retreat to a secluded spot, and wash. Alternatively, you can boil a full kettle of water and wash all the girls in the group at once. For this, you will need another kettle or a camping bucket — fill it with cold water and gradually dilute it with boiling water.

If there are problems with fuel in the hike or a strict leader does not allow burning gas for washing, you can fill a bottle with water and leave it in the sun on a hot day or attach it to the sunny side of your backpack — it will heat up quickly on its own.

In mountain hikes, all water procedures should not be done early in the morning or at sunset — it is cold in the mountains at these times, and you can easily catch a cold. The best time is when the group arrives early at the campsite, the sun is still high, and the air is warm. Another good option is a long lunch break when the sun is at its zenith, and you don’t need to specifically get out the stoves and pots.

In the heat, you can quickly take a dip even in a cold mountain river, and daring girls manage to wash their hair there. This method is quite extreme but effective. The main thing is to do it on a warm sunny day, and after swimming, dry off immediately and not stand in the wind with wet hair.

Experienced tourists find that for bathing and washing their hair, the nearest river is sufficient.

You can take dry shampoo with you — it will help when there is no possibility or desire to wash your hair, but you want to look nice. This is a special powder that absorbs skin oil, dust, and dirt, and the hair visually looks clean for a couple of days.

The best option for washing while hiking is to organize a real camping bath. This can be done in a forest area by the river: for example, during a rest day or at the end of the hike. You will need poles for the frame, pieces of polyethylene, firewood, and stones. You stack the stones with firewood and light a fire: they heat up to red hot, then you can pour water or even herbal decoction on them — steam rises, and it becomes hot and humid, like in a real bath.

Before leaving the campsite, dismantle the bath and take the polyethylene with you. Carefully stack the poles and firewood — they may be useful for other groups, but do not scatter them all over the glade. The traces of your stay in nature should be as minimal as possible.

In the mountains, where there is snow, you can take a risk and wipe yourself with snow. During the day, the temperature in the sun can rise to +20°C, so this procedure is quite safe — the main thing is to dry off well and dress warmly after the snow bath.

In winter, it is hard to imagine water procedures. If you are not a walrus, it is enough to wipe yourself with wet wipes or a damp towel. Hydrogen peroxide or chlorhexidine cleans better than wipes — pour the liquid onto an improvised wipe made from bandage, and it will eliminate odors. These means are used sparingly, and they can be used even in high altitudes, where even in summer there is no desire, and sometimes no opportunity to wash.

And don’t forget: before any hike, you need to take a bath and wash your hair. Girls should braid "dragon" braids that last a few days — this way, the hair gets less dirty and looks neat.

How to wash clothes?

To avoid being kicked out of the tent by your camping neighbors, you need to not only wash but also sometimes wash your clothes. You should wash your base layer clothing (underwear, socks, t-shirt), preferably using soap. First of all — socks. It is enough to do this every other day, and the most convenient way to dry them is on the go, attaching them outside to your backpack — they will dry within a day even without sunlight.

There are tips to dry wet socks in your sleeping bag by placing them on yourself or wearing them over dry socks.

This partially works — by morning the socks will be only slightly damp, but the feeling of sleeping with wet socks on your stomach is far from pleasant. You can only do this in one case: if you forgot spare socks and have only one pair. And under no circumstances should you do this in a down sleeping bag.

Washing t-shirts and thermal underwear makes sense on very long hikes — on short ones, it is easier to take a couple of t-shirts and a change of underwear. The most convenient time to wash is during a rest day when there is plenty of free time and a river nearby.

Here is a simple and convenient way to wash clothes while hiking without messing around in cold water.

Put the dirty clothes in a garbage bag, lather them well or add liquid soap, pour water into the bag, and tie it up. Place the bag in the sun — during the day, the water inside will heat up quickly, and you will just need to scrub the dirty spots and rinse.

How to dry clothes and shoes?

In hiking conditions, wet or damp clothes (shoes) can be dried in various ways.

In summer, in good weather, drying in the sun is the most effective. Clothes are hung on taut ropes, branches, tent guy lines, or spread out on dry (not covered with moss) stones, periodically turning them over so that both sides are evenly illuminated by the sun.

In cloudy, cold weather, you have to light a fire to dry things. The area around it is lined with ropes, or poles are set up, pegs are driven in, and wet items are hung on them.

During drying, it is dangerous to leave things near an open fire unattended, so sometimes an additional guard is appointed during breaks. It is not recommended to dry things over the fire (on a crossbar or rope) at the same time as cooking. If time is short, it is advisable to light another fire — specifically for drying gear.

Shoes should be placed so that sunlight gets inside; it is better to remove the insoles and dry them separately.

The most common way to dry gear in a hike is by the fire. In this case, items should be illuminated by the flames and kept not too close to the fire. Wet clothes are best hung on ropes stretched around the fire at a height of 1-2 meters. You can also make a tripod from dry branches with crossbars for items. Shoes should always be placed with the inside facing the fire (not the sole). Leather shoes should not be dried near a hot fire, as the leather shrinks when it dries out, and putting on dried shoes is very difficult; moreover, such shoes can cause painful blisters. After drying, the shoes should remain slightly damp and soft; they should not be allowed to become hard, or they will rub against the feet.

Leather and plastic shoes should be dried during the day in the shade, and at night by the fire at a temperature not exceeding 35°C; at higher temperatures, the shoes may deform.

In winter, tourists often try to dry their shoes by the fire without taking them off. This method is ineffective and can lead to the sole burning out.

Wet boots can also be dried by stuffing them with dry grass, newspapers, or paper, changing them several times. You can pour heated gravel, pebbles, or small stones into the boots. By rolling the stones inside the boot or shoe, you can warm and dry them. If drying this way does not work, they can be wrapped in something and placed in the sleeping bag. You can also put old cotton socks filled with heated river sand inside very wet boots.

Regularly apply a thin layer of boot cream (it can be replaced with unsalted lard, tar, fat from waterfowl, fish, raw soap, or vegetable oil). To obtain tar, you need to heat birch bark in a can over the fire until a dark liquid is released.

In cloudy but dry weather, you can dry clothes and shoes in the wind. This method is better for synthetic fabric items than drying by the fire, as they often melt or burn from sparks. You can dry clothes while moving, hanging them on a boat or backpack (for example, socks can be secured under the straps or buckles of the backpack at the back). In warm weather, it is permissible to dry some items on yourself if there is no other option.

To have dry socks by morning, tourists traveling in treeless areas sometimes use this method: they lay their socks inside the sleeping bag at night, covering them with a shirt, sweater, or rain jacket (just not in the lower back area), or place the socks on their stomach — between the shirt and sweater.

Woolen items and products made from certain synthetic materials should not be dried by the fire. In cloudy weather, it is best to stretch a tarp on the windward side near the fire.

The heated air from the fire will quickly dry the clothes and provide significantly more warmth.

Wet rain jackets, pants, shirts are dried as follows: small weights are pinned to the lower part of the hung items with a pin so that they straighten out when wet. Once dried, they will be as if ironed.

How to wash dishes while hiking?

First of all, you can and should wash dishes with water. Detergents are contraindicated in the mountains: they severely pollute the environment. Therefore, you will have to work hard with greasy dishes. Be sure to ask your instructor — they will show you how to clean any pot or bowl thoroughly using dry grass and leaves. Plates can also be rinsed with running water after eating, or you can simply wipe them with toilet paper.

Food and Drinking Water

Especially during summer hikes, it is necessary to carefully follow sanitary rules — their violation can lead to stomach diseases.

Try not to eat questionable quality food, do not eat with dirty hands, do not bite your nails, and do not drink dirty water (or at least filter and disinfect it if there is no other option). Non-boiled water can only be drunk from springs; the water collection point for cooking should be located above the camp, above the washing and bathing area. There are now quick water disinfection means available for sale (such effervescent tablets). Disinfecting water is facilitated by: elderberry; willow; lilac; bird cherry.

Ensure a supply of drinking water. Dehydration is dangerous; in a state of dehydration, clarity of consciousness decreases, and erroneous steps become likely, such as the decision to drink water from a lake. As soon as you drink water, make sure you have enough for the next time. If not, prepare it immediately, and then attend to everything else.

Everyone should be warned against consuming unwashed fruits and vegetables, as well as against excessive consumption of them.

Tourists should know which mushrooms and berries are edible — otherwise, severe poisoning is possible.

Poisoning can also occur when preparing and storing food in galvanized buckets, cans, or when consuming spoiled products — sausages, fish, canned goods, etc.

Food poisoning is quite dangerous far from civilization, so you should take care of the necessary medications. For prevention, you can take activated charcoal every few days (1 tablet per 10 kilograms of body weight).

Ultraviolet in Hiking

The sun is a powerful and important factor in the external environment due to its influence on the body. Under the influence of sunlight, microbes on the skin die, substances that promote the strengthening of bones and teeth are formed, the body's defenses against infectious diseases are increased, and physical endurance is enhanced.

You should sunbathe cautiously while hiking to avoid overheating in the sun. Sunbathing should be gradual, and only after getting a tan can you go out on a sunny day in shorts and a t-shirt. On a hot day, it is necessary to cover your head with a light cap or hat to avoid sunstroke.

Excessive exposure to sunlight can lead to various disorders.

Quick Recovery

During transitions, the straps of the backpack dig into the shoulders, sometimes the arms go numb, and the back and legs get tired.

To help the muscles rest faster and more actively during breaks, upon arriving at a break, after removing backpacks, do a few exercises for the arm muscles, shoulder girdle, and torso muscles — backward bends, side bends, arm swings upward, sideways with a twist of the torso.

You can recommend leg swings, relaxation exercises. The exercises are repeated 3-4 times and last no more than 2 minutes; otherwise, instead of resting, they may cause fatigue.

What to put in a hiking cosmetic bag?

Of course, the first and foremost thing to take is soap. It will perform multiple functions at once.

It can be used to disinfect cuts and scratches, to wash yourself, and, again, soap will work well for washing hair. By the way, it is also used to wash clothes.

Since soap is a universal item, you should choose it based on this aspect.

Do not focus on expensive options, for example, those that moisturize the skin and contain olive oil. What difference does it make how beneficial it is for the skin if you decide to wash your clothes? It is best to stick with regular toilet soap, simple and straightforward — it is suitable for both washing and laundry.

If you will be in the hike for a long time or are sure that soap for washing hair will not work, you can take a little shampoo. It is not necessary to carry a bottle, as every gram of weight counts. It will be enough to limit yourself to single-use soft packs. You also don’t need to worry about whether it’s men’s or women’s shampoo. In hiking conditions, this does not matter. Do not take hair conditioners — they wash out slowly and are generally not needed in a hike!

Some tourists recommend taking a moisturizing cream or lotion. Indeed, it can be very helpful in certain cases. Especially when you have been in the sun or cold for a long time, it will be easy to keep the skin on your face or other body parts in good condition with cream. It can also be bought in mini-packages.

Don’t forget about lip balm. It will keep the lips of both guys and girls healthy, protecting them from frost, cracking, and drying out.

Also, don’t forget your toothbrush and toothpaste (the latter can be arranged to be shared among the tent to minimize weight). Besides hygiene considerations, brushing your teeth while hiking also increases the chances that your teeth won’t hurt during the trip, and you will enjoy the adventure.

Take a towel with you, preferably made of microfiber — such towels are lightweight and compact, and they dry very quickly. The towel can also be used as a washcloth. By the way, do not take a large towel — 30*60cm will be more than enough.

For protection from the sun’s rays, it is better to use a special sunscreen with the SPF level you need. For very sensitive skin prone to burning, it is better to choose the maximum level of protection — no less than SPF 40 or even 50.

It is important to remember that protecting the skin from ultraviolet rays is important for both summer hikes and winter travels.

A nail file or clippers — if your nails are not very short, it’s better to take them. It’s not worth going on a hike with beautiful long nails — there’s a high risk of ruining them on the very first day of work at the fire. And you won’t be able to avoid gathering firewood because of a super manicure :) Remove nail polish so you don’t have to take nail polish remover, or cover your nails with a clear polish — it looks neat and protects the nails. A "shellac" manicure is ideal for hiking: very durable and lasts at least 2 weeks.

A comb and hair ties — take your familiar and beloved ones, but preferably smaller and lighter.

Sanitary pads and tampons — girls, unexpected things can happen during a hike, even a week early (climate change and loads can disrupt natural "clocks") — take hygiene products with you, even if you do not expect special days in the near future.

Glasses or contact lenses — if you wear them. Lenses are more convenient, but you can only take them on a hike if you are an "advanced user." Putting on and taking off lenses in the field is not the same as at home in the bathroom. It’s convenient to take daily lenses, so you don’t have to carry a bottle of solution for lenses, and it’s not scary to lose them. If you have extended wear lenses — be sure to have a spare pair. The lens solution should be small — for example, a standard volume of 120 ml. Daily fluid consumption: 6-10 ml, multiply by the number of days of the hike and the journey. It’s still better to have glasses as an additional option, useful for getting out of the tent at night to go to the toilet.

You can take: a few cotton swabs, dental floss.

Toilet paper (a roll) — it’s better to take thin and cheap, as it takes up less space and lasts longer.

Toilet paper is also convenient for "washing" dishes, and you can simply blow your nose in it. Be sure to put the roll in a bag, or it will get damp!

Wet toilet paper — you can have it in addition to regular toilet paper; it’s a very hygienic item, we recommend it! Comfortable and clean, the paper is eco-friendly and biodegradable (just choose paper, not non-woven material!).

Wet wipes — it is also recommended to have them. You can take several packs. Wipes are placed in the flap (top pocket, lid) of the backpack and taken out at the first necessity. Wipes can be used to "wash" from head to toe, wipe not only yourself but also your clothes, shoes, and dishes. It’s better to take baby wipes, as they are suitable for the face and various intimate areas. Just remember, do not litter! Non-woven wipes decompose slowly, so used ones should be burned in the fire.

Deodorant — small, not in glass. You can find very small deodorants in perfume shops.

Additionally, chlorhexidine can also be considered as a hygiene product. This liquid is used for disinfection and heals irritations. It will help eliminate chafing on the shoulders from the backpack, quickly restore the skin if it becomes inflamed or has pimples, and is also great for preventing such problems while hiking.

Repellents — check in advance with your instructor whether there will be insects in the region you are heading to. If there will be a lot of gnats and midges, having a good repellent will greatly ease your life in the hike.

So, what to use in a hiking trip is up to each individual to decide. It is very important to adhere to personal hygiene rules while hiking. Many may find this list of items amusing, as one can easily get by with just two or three points from such a list. But there are situations when the above-mentioned hygiene products are simply necessary for maintaining and preserving health, and you simply do not have them. And then it’s good if someone in your group thought differently and stocked up on those same wipes or soap.

For Girls: What to Do During "Red Days"?

During a hike, due to stress and a change of environment, "red days" can come unexpectedly. In any case, you need to prepare in advance. Here are a few rules:

Take tampons with you, even if you do not expect "guests" on the dates of the hike. They won’t take up much space, but they will be very helpful if not for you, then for one of your friends in the group. Do not use pads — tampons are more convenient, and you can move actively with them.

Instead of tampons, you can use a menstrual cup. It is reusable (it is emptied every 12 hours, washed, and used again), safe to use, but you need to learn how to use it correctly. If you have such a cup, you don’t need to take a lot of hygiene products with you and think about how to dispose of them discreetly.

Carefully observe intimate hygiene: during breaks, wet wipes will help, and in camp — soap and warm water in a mug.

Wear comfortable underwear, preferably sports — it breathes well and quickly wicks moisture away, making it comfortable during physical activity.

Do not get chilled — do not sit on damp ground, use a foam pad, and keep your lower back warm in the evenings.

Put used hygiene items and wet wipes in a sealed bag and burn them at the campsite — never leave them in the nearest bushes, as synthetic materials decompose very slowly.

How to Organize a Toilet While Hiking?

Imagine: you and your group planned to camp in a beautiful place. You walked there all day, finally arrived, and there...

Instead of untouched nature and a cozy campsite — scattered scraps of toilet paper, dirty wipes, and it’s better not to venture into the nearest bushes at all.

Organic waste decomposes in 1-2 weeks — depending on weather conditions and the time of year (in winter, the decomposition process stops). This is much faster than polyethylene, but in that time frame, dozens or even hundreds of people may visit the campsite. They are unlikely to be thrilled by the traces left by previous groups. Therefore, while hiking, we think not only of our comfort but also of the people who will come after us, and we set a good example.

If the group is small and stops only for the night, or this is a one-day hike without overnight camping, everyone takes care of their needs themselves. Arm yourself with a small shovel and find a suitable spot at least 50 meters away from the camp. Dig a shallow hole — the top layer of soil is rich in microorganisms that will quickly process the contents. After use, bury the hole along with the toilet paper. If you use wet wipes, do not bury them — they are synthetic and do not decompose in the ground. Place them in a sealed bag and burn them along with the rest of the trash.

Mark the area with a twig or stones so that no one accidentally starts digging in the same place.

If the group is large, it makes sense to take the time to dig two separate toilets (for example, boys to the left, girls to the right). The hole here should be larger, about 30-50 cm deep. To prevent odors from spreading, sprinkle the hole lightly with leaves, grass, or branches after each use. Ash from the fire effectively "extinguishes" odors: you can collect ash from the fire in a bucket or bag and place it near the toilet so that no one forgets to use it. When breaking camp, be sure to bury everything and mark the spot.

In winter and in snowy areas, the principle is the same: dig a hole in the snow, then bury it along with the used paper. If the layer of snow is small, it’s better to dig a hole in the ground so that by spring, there are no traces of your stay.

If you stop in an open area and there are no bushes or trees nearby, use a camping foam pad. You can wrap it around yourself and thus "hide." Just warn your group mates not to look in your direction — in hikes, modesty is not a priority.

Where Not to Go to the Toilet?

near trails — do not inconvenience other travelers;
near anthills — do not anger the forest inhabitants and do not spoil their habitat;
near streams and bodies of water — these are sources of water, and all substances released during decomposition will inevitably end up in it;
on slopes — do not test the strength of the soil: after heavy rain, the ground can wash away, and the contents of the hole will slide down;
on rocky ground — you can break the shovel. If there is no soft ground around, you can cover the spot with stones.

Insects

Ticks. Check your body daily for ticks. Ticks are carriers of dangerous diseases: encephalitis, borreliosis. They most often attach in places with delicate skin: armpits, groin, around the ears, scalp. If you find a tick and do not have the skills to remove it yourself, consult your instructor or hiking doctor. Do not throw away the tick; bring it back to civilization and hand it over to the hospital for testing. If you are heading to an area with encephalitis, it is better to get vaccinated in advance.

Mosquitoes, midges, gnats. Take repellent and "Fenistil" itching ointment with you. In areas with a lot of gnats and midges, hats with fine mesh mosquito nets will help.

Wasps, bees, hornets. If you are allergic to stings from these insects, take antihistamines with you.

They are also available in the public first aid kit if an allergy arises unexpectedly.

You will get real pleasure from the hike if you feel good. Good well-being is ensured when there are no health problems. And health and hygiene always go hand in hand, especially in hiking conditions. So always wash your hands before eating, wash your socks, and enjoy nature!