Upper layering
Layer Function Description
1. Layer Regulation
Fast-drying, rapid transport of moisture away from the body, forwarding to the next layer (e.g.: Alpine Underwear)
2. Layer Insulation Warming layer for cold temperatures (e.g. fleece)
3. Layer Protection
Provides reliable protection from wind and water
(e.g. hard shell)
The core Layer - the first layer, which lies next to your skin, should consist of a cotton vest or long sleeved, which should not be too tight.
The second layer- should be loose fitting, but be able to keep the blood vessels of the neck and wrists protected and warm. It can be a shirt with collar, sleeves that can be rolled up or with just a windproof shell.
The Outer Layer- The third layer should be woolen pullover, fleece jacket and a jacket that is either wind resistant or waterproof, depending on the climate.
Underpants
Long thermal underwear is usually only necessary in extreme cold temperature. In mild Philippine climate you may wear cotton type underwear. Trousers must allow freedom of movement and should be made of a fabric that will dry quickly if it gets wet.
5 basic rules for an effective layering system 1. Several thin layers work better than one thick layer.
2. The most important layers are worn on the skin: the faster moisture is transported away from the skin, the better body temperature regulation works.
3. Never wear clothing that is too warm, this will make you sweat too much.
4. Wet clothing is uncomfortable and you will soon start to feel cold when the physical activity slows down. Materials such as cotton should therefore be avoided, because they absorb moisture which they are very slow to release and dry again.
5. Tight fitting or too short jackets do not accelerate water vapour resistance. The bigger the outer jacket, the better the system works.
Soft shell revolution
Soft shells are revolutionizing the classic "onion layering" or multiple layer principle by combining the second and third layers - creating a garment that offers both temperature regulation and weather protection. Soft shell garments are highly abrasion-resistant, elastic and wind-resistant, as well as offering enduring water and dirt repellent properties. They provide sufficient protection from wind and weather to cope with around 90% of all weather conditions.
TIPS
To enable mountaineers to actively regulate their body temperature, they need to wear different layers of clothing. The thinner these layers, the more precise the regulation. If the layers are properly coordinated, they can work interactively with each other.
Getting wet creates problem. Waterproofs, like poncho, raincoat and water-resistant jacket must be put on when rain starts, but remove immediately when the rain stops. Rain gears made from impermeable materials is no good for walking because it traps air thereby making you feel hot, sweaty and uncomfortable.
OTHER CLOTHING PHARAPHERNALIA
Bonnet – which can protect your entire head from the cold climate.
Gloves- keep your hands warm and protects your hands from getting bruised.
Bandanna- a piece of cloth larger than a handkerchief, serves as a sweatband, headcover, towel, and can also be used a s water filter and placemat.
Malong –Originated from Mindanao is basically a cloth with ehtnic designs and can cover body from neck down. Mountaineers have used it.
STOVE AND COOKING UTENSILS
Cooking by open fire is no longer advisable as the man-made fire can endanger the forest. Nowadays, portable camp stoves are used because of the convenience it offers. It is easy to operate but one should exert an extra effort of going through the manual first before operating the stove or any equipment and take note of the precautions indicated.
There is a wide array of stoves to choose from. But the basic types are the refillable and cartridge stoves.
Multi-fuel stove
This stove is the most popular stove around the world.
These stove runs on liquid gas, most often white gas or lighter fluid, paraffin, aviation fuel, unleaded, and kerosene. This stove is more
expensive than the cartridge stove but the consumption and cost of fuel is minimal. This comes in two types. Namely, multi-fuel with built-in tank and multi-fuel with a detachable tank.
Cartridge stove
This stove use disposable gas cartridge containing butane or propane. Although the stove itself is a lot cheaper than the multi-fuel stove, the cost of fuel it consumes and the thought of accumulating non-biodegradable gas cartridges should be taken into consideration when making a choice. You are also at the mercy of cartridge supplies available at the stores. Ultimately, which will be cheaper?
COOKING UTENSIL
The basic cooking utensils for camping are few different sizes of pots, or Billy can set.
When cooking, both pot and stove fire must be sheltered from the wind. This will conserve fuel. You probably have lightweight small pots in your kitchen, which you could use or improvise. For hikers lightweight cooking utensils are preferred. Well you don’t have to bring lot of utensils, you could convert a pot for frying pan, can for mug and so on.
This is the suggested Utensils.
Different size of pot, frying pan, kettle, plate, mug, bowl, Billy can set, fork, spoon, knife, and aluminum foil. Always look for multi-purpose utensils to lessen the things you have to bring.
WATER EQUIPMENT
Water is as essential and vital to life as the oxygen we breathe. The amount of fluid lost through perspiration and evaporation needs to be replenished. Otherwise, the body's chemical equilibrium will become disturbed; illness is more likely to occur.
Dehydration occurs not only during hot weather but during cold conditions also. This happens when one does not crave for water or does not feel thirsty due to cold climate.
Moisture loss occurs during cold (extreme) conditions.
An average mountaineer consumes around 1.5 liters per day for moderate hiking with normal temperature of 25-34 degrees centigrade. Note that consumption will increase as much as 3 times during climbs in extremely hot conditions. Discipline of the mountaineer is also one factor to consider. Some of the heavy drinkers are those who take gulps of water instead of taking small sips. For water intake while trekking, a small bottle is usually positioned at the side pocket of the pack for easy access. Containers vary in shapes and sizes but generally, the mouth or opening of the container should be no bigger than the soft drink-bottle's mouth. A wider mouth or opening would mean a bigger amount of water going out of the container. Modern hydration systems (such as
Platypus) is a container that has a hose connected to the opening, is getting popular due to its easy-access feature. No need to stop and reach for the bottle. A sip from the hose's end will do.
Water sources coming from the falls and rivers must be treated with puritabs to avoid getting sick. 1 liter needs 1pc of puritabs/iodine tablet/magnesium sulfate to purify.
Wait for around 30 minutes before drinking. It takes a while to get used to the taste.
Some mask the taste by adding powdered juice. If you detect any silts or foreign objects floating, filter the water first before purification. A coffee filter or filter paper can be used to filter out the silt.
Another method of water purification is the use of a filtration device. This is available at mountaineering shops but is seldom used among mountaineers here in the Philippines. After filtration, water needs to be treated to ensure water-borne diseases or any other harmful bacteria are no longer present. The safest way to purify water is by boiling which is not so popular also since it consumes gas. Boiling water is reserved only for coffee or chocolate drinks and food preparation.
CAMP NECCESITIES
The ability to pack the barest essentials and not carry extra equipment requires a lot of self-control. One has a tendency to bring the comforts of home in the mountains, weighing down your pack, causing you to climb slower and eventually slowing down the phasing of the group. However, there are critical items that one might not use during the climb but are lifesavers during emergencies.
The list of essential items may vary depending on the nature of the trip but basically these are the items each backpacker should carry along in case the unexpected happens. A brief explanation on the essentials follows:
FLASHLIGHT/HEADLAMP. Choose a flashlight or headlamp that is compact, lightweight and waterproof. Most commonly used is the Maglite, which has an adjustable focus. It lets you adjust the lighting for viewing objects from afar or focusing on things close by. Others prefer headlamps as it keeps their hands free.
EXTRA FOOD.A day's supply of extra food in case one gets delayed for some reason.
Usually, those that are easy to prepare like cup noodles and canned goods requiring the minimum of cooking.
EXTRA CLOTHING. Depending on the season of the year, ensure that you have extra clothing in case of rain. Note that one should keep warm and dry as much as possible to combat sickness.
FIRST AID KIT. The kit is not an emergency room fully equipped to treat injuries. It only acts as a tool to keep the injured stabilized. (Refer to Chapter IV for complete list of first-aid kit)
POCKET KNIFE. A minor climb does not require a 20 blade pocket Swiss knife. As discussed earlier bring the barest essential. A pocketknife with 2 blades, can opener and knife will do. Knives are brought along basically to help in food preparation and first aid.
MATCHES. Carry an extra emergency supply of waterproof wooden matches aside from the lighter.
WHISTLE. In case you get separated or are in an emergency situation, blow 3 blasts (long, short, long) to signify that you require help. Blowing a whistle is more practical than shouting.
OTHER ESSENTIALS
Maps and compass: Since the trails in the Philippine mountains are established, the use of maps and compass has been unnecessary. However, the basic "know hows"
should be acquired by those who plan to take on mountaineering as a sport or hobby.
One should acquaint himself in the correct use of these tools in order to be prepared in cases of emergencies.
REPAIR EQUIPMENT
Anticipating emergencies makes one plan ahead and prepare for problems that might possible arise during the climb. Even if it’s just an overnight hike, it is better to be ready.
For instance, a repair kit can be handy in case of broken equipment. Although carrying a repair kit does not ensure that the equipment can be fixed entirely but it will have to suffice at the moment.
Pack Repair
Carry extra pins, buckles and lathers locks just in case something gets loosened during the climb.
Tent Repair
This kit should include a duct tape, needle & thread and a seam sealer. Seam sealers will only be used if the trip lasts for 2 months depending on how much you need to use it on the tent. Duct tape can also be used to repair boots. Another important part of the tent repair set is an aluminum tube about 6 inches in length where you can insert your tent pole if it breaks off as a temporary measure.
Stove Repair
Stoves are designed for heavy-duty use but as discussed earlier, better come prepared.
Upon purchase of your stove, always inquire if its comes with a repair kit.
Clothing Repair
Small sewing kit is available at most department stores. It usually contains different colored threads, needle, thimble, scissors and buttons. Ultra lightweight but is not a necessity to take along if your trip last for less than a week.
SURVIVAL KIT
Like the first aid kit, a survival kit should be prepared personally based on each and everyone's needs. This kit is considered a life-saving gadget basically because in case of emergencies, it will help in survival. Mountaineering shops now sell a survival kit and contain the following items: fishing line or nylon thread, fishing hooks with sinkers, scalpel, wires, pencil, safety pins, thin wire, reflector, potassium permanganate, sewing items, salt, plastic bags, plasters, antibiotic tablets, button compass, water sterilizers (in tablet form), magnifying glass, candle, matches and storage tin.
BACKPACK CHECKLIST
A checklist of all the essentials to take along during a climb is a must. It would not only eliminate an oversight but also lessen the length of time preparing your pack.
Note that the checklist is not intended to be followed strictly. It only acts as a guide for every mountaineer, which will, vary depending on one's needs.
CHECKLIST
Sleeping equipment
Mountaineering is a strenuous sport that is why days before a scheduled climb one must prepare for it physically. We don’t actually count out the unfit to experience a
"climb" for some mountains here in the Philippines are not that difficult that even "couch potatoes" can survive. But to truly enjoy the experience, a serious mountaineer should develop his physique to the point that it will never be a question and that he could focus on other matters such as appreciating a view than lingering in pain.
Engaging on other sports that are invaluable to the development of necessary physical skills involved in mountaineering can help him do this. It is not only as a preparation to a climb that these should be done, but it should already be a way of life if one wishes to become serious in this sport. Here are some suggested exercise
Mountaineering demands a great amount of energy and effort. Such an activity drains the body of its water and other energy-boosting nutrients that needs to be replenished. With careful planning, the food one brings should be sufficient sources of carbohydrates, proteins, vitamins, minerals, fiber & water. Other factors like age, sex, weather conditions, duration and difficulty of the expedition should be considered not only to have a well-balanced diet but also in order to determine the demands of energy the body needs are supplied sufficiently.
In order to maintain a well-balanced diet, it is necessary to eat the right amount of food daily. The food guide pyramid ideally provides a basis for general meal planning, arranged to indicate the proportion each group should consume on a daily basis.
(insert food guide pyramid) Amount of food per serving:
Milk, yogurt & cheese group 1 serving
1 cup of milk or yogurt or 1 ½ to 2 ounces of cheese
Meat, poultry & fish group 1 serving
2 to 3 ounces of cooked lean meat, fish or poulry;1 to 1
½ cups of cooked dry beans; 2 eggs; or 4 to 6 tablespoons of peanut butter
Vegetable Group 1 serving
1 cup of raw, leafy, vegetables; ½ cup of other vegetables (cooked or chopped raw); or ¼ cup vegetable juice
Fruit Group 1 serving
1 medium apple, banana or orange; ½ cup of cooked, chopped or canned fruit; or ¾ cup of fruit juice
Bread, cereal, rice & Pasta Group 1 serving
1 slice bread; 1 ounce of ready-to-eat cereal; or ½ cup cooked cereal, rice or pasta
ROLE OF NUTRIENTS IN MOUNTAINEERING
Carbohydrate: A major source of fuel to skeletal muscle, enabling the muscles to contract and you to perform the activity. Different activities would require different amounts of energy, depending on how strenuous the climb is going to be. It is generally practiced that before joining a major climb, mountaineers usually eat a lot of food highly rich in carbohydrates termed as carbo-loading. Carbohydrates provide us with 60-65%
of our total energy intake. As the body could only store a limited amount of carbohydrate, the energy is also provided from the body's fat stores. Note that if the diet is not rich enough in carbohydrate to fuel the muscles, it will be difficult to sustain a long walk. Symptoms such as tiredness and heavy legs will be experienced.
Fat: A concentrated source of energy if uncontrolled could be harmful to health. The emphasis of a mountaineer's diet should be on foods containing carbohydrate and a small amount of fat. More than 35% of fat intake for long periods is associated to heart disease, obesity and cancer. During climbs or hikes, carbohydrates will be used initially and after a short time, a mixture of carbohydrates and fats.
Protein: Generally, 10-15% of the total energy intake comes from protein. It restores and repairs the body and helps fight infection. Excess protein from the diet is converted to fat.
Vitamins & minerals: A climb less than a week will not cause too much deficiency.
Only in expeditions longer than a week would a body require additional vitamin supplements.
Fiber: Facilitates normal gut function and aids in regular bowel movement. During climb, it is suggested that you reduce the amount of fiber eaten as it creates a feeling of fullness limiting the amount of food intake. 30 grams of fiber is recommended and will not be harmful to health if this requirement is not met for a short period.
To summarize, the proportion of energy intake, which should come from carbohydrates, fat and protein is 60-65%, 25-30% and 10-15% respectively.
(insert pie chart)
In actuality, your mess plate should contain more than half the plate of pasta, potatoes or rice (the carbohydrates food); a quarter should contain veggies (carbohydrate + protein); and the remainder should have lean meat, chicken or fish (protein + fat).
CRITERIA IN CHOOSING WHAT FOODS TO BRING
Based from experience, one will know whether it is just right, too much or too little.
Bear in mind though that too much food means a heavy backpack and will take a slower trip. Too little will leave you hungry and affecting energy levels, strength and endurance.
The following criteria should be kept in mind when choosing the right food to bring: (in no particular order)
• Minimal spoilage
• Lightweight
• Less water consumption
• Easy to prepare
• Nutritious
Before packing, ensure that the unnecessary packaging has been disposed of, as this adds to the load. Packing a kit containing condiments and seasoning for not so popular and tasty meals may be worthwhile. Extra packs of coffee or chocolate or instant noodles must be on hand to keep you warm.
Suggested Foods to bring:
BREAKFAST FOOD WHILE ON
* Gorp is a mixture of raisins, dried fruit, peanuts, and M&M’s DAILY ENERGY REQUIREMENT
For a more scientific approach on how much food should be consumed based on the number of calories, see table below. Note that everyone has varying degrees of requirements so the table presented below is an average and may be adjusted to suit a climber's needs.
Estimated Daily Energy Requirements (DER) in calories
Sex Male Female
Age 15-18 19-50 15-18 19-50
DER in kcal 2755 2550 2110 1940
An additional 10 percent must be added for external factors.
o if a full backpack is carried
o for every ascent of 500m
o extreme weather conditions
For example, the DER for a 70-kg man aged 27 yr. old undertaking a day's climb at Mt. Apo , with an ascent of 1000m.
Kcal
Baseline DER 2550 20% for 1000m ascent 508 10% for a full backpack 254
Baseline DER 2550 20% for 1000m ascent 508 10% for a full backpack 254