How I Safely Enjoy Fall Hikes and Camping with Diabetes

Having type 2 diabetes can make hiking and camping more complicated. But with some preparation, you can still enjoy these activities safely.

I’ve always enjoyed outdoor activities. While growing up, we took camping trips for family vacations.

As a young adult, I bonded with friends by taking day hikes in the Hudson Valley and learning to kayak in the Hudson River’s tributaries. I even lived in a tent for 3 months while working at a holistic retreat center.

When I became a mom, I’d put my son into his stroller and take long walks through our local metro parks. Now that he’s older, I’m excited to take him on fall hikes in Ohio’s Hocking Hills and introduce him to the “great outdoors” I love so much.

Outdoor adventures have long been a staple of my life. However, being diagnosed with type 2 diabetes brings some complications. From the potential for low blood sugar to dehydration and injury, there are a few things I have to plan for when hiking or camping.

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Why I love camping and hiking in the fall

For me, fall is the best time for a hiking or camping trip. I’ve never tolerated the heat well, and as summers have hit record-high temperatures over the last few years, it’s tended to drive me indoors rather than outdoors.

But crisp fall days help ensure I don’t get overheated on a long hike, and I can’t resist a cool fall night around a bonfire, a staple of camping trips. Plus, you can always snuggle up at night under cozy blankets, whereas it’s tough to deal with summer nighttime heat while sleeping in a tent.

How I prepare for hiking and camping

The first thing I do before heading out on a hike is research the trail. Longer, more challenging hikes require packing more supplies. It’s also important to consider your fitness level and ability to complete a trail.

Additionally, I load up on diabetes-friendly carbs, like sweet potatoes and whole grain pasta, the night before a strenuous hike. I learned this “carb-loading” trick from my marathon and triathlon days. It ensures your liver has a ready supply of glucose to release during challenging activities.

I also ensure I start out well-hydrated by drinking plenty of water the day before.

Hiking supplies

My hiking supply list might look different from yours. Here are the essentials I bring with me on a hike:

Footwear

My hiking supply list starts with comfortable and sturdy footwear. Since I have issues with ankle rolling, I opt for hiking boots rather than shoes. I break them in before hiking to avoid blisters.

Backpack

I always hike with a backpack. Mine has cushioned straps to make carrying a load easier. Inside the bag, I ensure I’m prepared with things that will help keep me comfortable and prepared for emergencies.

Water

This includes carrying a lot of water. Dehydration can pose an issue for anyone, but it can be especially problematic for those with diabetes. If I’m on a hike lasting more than an hour, I also bring a low-sugar electrolyte supplement.

Snacks

Adequate snacks are also crucial. If I’m going on a longer hike, protein sources like cheese, meat sticks, and jerky can help sustain me over the long haul. However, snacks high in fat and protein are ineffective mid-hike energy sources when I need quick fuel. So, I also opt for more carb-heavy snacks like trail mix. Additionally, I carry a fast-acting sugar source, like gummy bears, in case of low blood glucose.

Outerwear or change of clothes

Additional supplies can also be helpful, like extra socks to keep my feet dry — which helps avoid blisters — a poncho in case of rain, a neck fan if the weather’s hot, or hand and foot warmers if the weather’s chilly.

Diabetes testing supplies

A glucose meter is another essential, as I’ll need to check my blood glucose if I start to experience signs of hypoglycemia.

Maps

And I never forget a trail map and compass! I’ll need those if I find myself hiking somewhere without great cell service.

Camping supplies

If I’m prepping for a camping trip, I pack the same kinds of items I use for a hike but in a greater quantity. These trips require typical camping supplies:

• a good quality tent
• an inflatable mattress
• a sleeping bag
• a cooler packed with diabetes-friendly food options
• a lighter for starting a fire

What to do if you …

Take medications

I never leave home without extra meds. I keep everything from ibuprofen to extra diabetes medications and even Pepto Bismol in a portable pill sorter that goes everywhere I go. This way, in case I forget to take my medications or I get migraine or a stomach upset, I’m always prepared.

If you take insulin, you can carry it in an insulin cooler travel case. For multiday camping trips where you won’t have access to a freezer, try Frio cooling cases. They only need to be dunked in water to keep insulin cool.

Have mobility issues

I’m fortunate not to have any mobility issues. However, even so, I never camp or hike alone because I’m notoriously clumsy.

For example, I once sprained my ankle during a hike when I stepped wrong while climbing over some rocks. My best friend was with me, and she ran back to the start of the trail to find a park ranger to help. Since we didn’t have cell service, I’m unsure what I would’ve done had I been hiking alone.

If you can walk but have neuropathy, try walking with a trekking pole. It’s not unusual to see hikers with trekking poles, even those without mobility issues.

Get low blood glucose

Hiking involves a lot of physical activity that will quickly burn off the available glucose in your system. Thus, even though I don’t take insulin, I need to prepare for the possibility of a low.

The best snacks for low blood sugar are those with a ready supply of glucose. So, I always bring fast-acting carbs like gummy bears.

If you take insulin, it’s helpful to inform any friends or family hiking with you of the signs of low blood glucose and what to do in an emergency, such as showing them how to use a glucagon injection kit.

Experience bad weather

I avoid camping or hiking in the rain. It’s just never fun. Even the best tents can spring a leak, and hiking while wet can lead to painful chafing and blisters. But weather can be unpredictable, so carrying a poncho never hurts.

I also try to avoid hiking in excessive heat, which triggers migraine for me. High heat also leads to dehydration, which can be an issue for diabetes management.

However, if I feel like braving the heat, I walk with a neck fan. If the weather is cold, disposable hand and foot warmers are helpful for neuropathy.

Get injured

I always carry basic first aid supplies, such as bandages, blister covers, and antibacterial wipes for cleaning wounds. Foot issues, such as blisters, must be taken care of immediately, as diabetes can reduce blood flow to the feet, leading to slow healing.

If the injury is more serious, such as a sprained ankle, the buddy system comes in handy, such as when I needed my friend to run for a park ranger.

Takeaway

Camping and hiking are great ways to enjoy the outdoors, and being in nature can help reduce stress, which helps with diabetes management. However, having diabetes can complicate more adventurous outdoor activities.

Fortunately, as long as you’re adequately prepared, diabetes doesn’t need to keep you from enjoying the activities you love.