Tailor your goals and activity level to your current health and fitness status. Be honest with yourself.
All chronic diseases should be adequately treated. You must ensure an adequate and sufficient supply of the medications you regularly take for the entire expedition, and you should also carry spare medications in case of loss.
If you have any doubts about your state of health, consult a doctor.
You must have all the personal medical equipment you need and, of course, know how to use it before leaving for the mountain. Organize your trip and take out medical insurance according to the planned activities.
Plan your itinerary, departure times and approximate return.
Before starting the route
You must know the weather forecast. Find tips and information about the route. Adapt your journey to existing conditions and time frames.
Before leaving, leave notice to your family or friends, indicating your itinerary, place or route to follow, as well as the day and time of return. (I requested to notify the rescue patrol #911)
Don't forget the basic equipment (enough food and drink, adequate clothing, basic equipment for emergency situations, a first aid kit, sunglasses, hat or cap, communication equipment)
Save the frequencies of the local rescue services: Rescue Patrol (142,800 HZ.), Shelters in the area. etc.
On the way
A short warm-up (10min) is recommended before loading your backpack.
Walk slowly for the first 30 minutes of the route to allow the body to gradually adapt.
Rest, drink and eat every 1 hour if possible. You should eat small portions and drink a lot, even if you are not hungry or thirsty. Eat a diet rich in carbohydrates (cookies, energy bars). Do not drink alcohol until the outing is over.
Children and the elderly have fewer physical reserves than adults. They need to rest, drink and eat more often.
Above 2,500-3,000 meters, if the terrain allows it, do not increase the altitude where you are going to sleep more than 300-500 meters per day.
It is also recommended to spend an extra night at the same altitude every 3 days of ascent. If possible, do not sleep at the highest point reached during the day.