Healthy Driven

Week #5: Create your own trail mix.

Trail mix is a great way to fuel your hike this week. It is portable, customizable and can be very nutritious. Try our trail mix builder guide or create your own. Kids can have fun creating their own mix with their favorite snacks (think popcorn, sunflower seeds, craisins, raisins, dried bananas, chocolate chips, cheerios, goldfish, etc.).

Week #4: ID that tree!

Use The Morton Arboretum's Common Illinois Tree Identification Guide to help you identify the trees you see on your hike. Keep a checklist to mark off the species you find. Be sure to look for the seeds of these trees as well, such as acorns, helicopters or black walnuts. You can collect some fallen leaves and take them home to do a leaf tracing (be sure to check for any critters on the back of the leaf before placing it in your backpack!).

Week #3: Be a nature photographer for the day.

Bring your camera or phone and take pictures on your hike this week. Vary your perspective by including scenic shots (tree lines, bodies of water and views), mid-range shots (trees, rocks, animals, plants) and close-ups (veins on leaves, flower stamen, moss on a tree, lines in tree bark). When you return home, create a photo collage, print some favorites or share on social media. 

Week #2: Try a scavenger hunt or play hiking bingo.

These games can help you connect with nature and appreciate your surroundings this week. It also helps keep kids engaged on the hike! You can search for items as a team or make it a contest to see who can find the most. Just remember to respect the environment (take pictures of items rather than remove them). Use our scavenger hunt or create your own hiking bingo with a fun bingo card generator like bingobaker.com/view/786321

Week #1: Have a picnic.

We can easily forget to fuel our bodies with proper nutrition when we’re exercising outdoors. For this week's challenge, we challenge you to grab a light blanket and pack a picnic with some healthy snacks. Bring a spare trash bag to clean up when you’re done.

Need some inspiration? Check out some of our favorite hiking snacks.

Tip #5: Bring energizing snacks.

To fuel your hike this week, bring along some healthy snacks to keep you nourished and energized. Examples include orange slices, bananas, apples, carrots, peanut butter crackers/sandwiches, protein bars and/or trail mix/nuts.

Tip #4: Hydrate!

Hydration is crucial before, during and after your hike. As you exercise, your body works harder and uses the fluids you take in at a higher rate. Aim for about a half liter of water per hour of moderate activity in moderate temperatures. Avoid caffeine. Take frequent water breaks throughout your hike.

Tip #3: Pack the essentials. 

Pack plenty of water (more than you need), food/snacks, first aid kit, insect repellent, sun protection, map, compass, waterproof matches/lighter, a headlamp/flashlight, batteries, extra clothes and your phone. Some hikers bring a GPS tracker or emergency device too.

Tip #2: Put it on your calendar.

Let’s be honest, our schedules can get hectic. Review your upcoming week (or weeks) and figure out the most practical day/s for you or your group to hike, then slot it into your calendar so you’ll make time for it. Check the local weather forecast before setting out on your next hike.

Tip #1: Pick the right trail.

Before you set out on your hike, pick a good trail for your group’s fitness level and familiarize yourself with it ahead of time, understand the terrain, etc. A 5-mile hike on flat ground is different than straight uphill. Pace yourself and start with small, manageable hikes (you can build on it each week). If hiking with a family/kids, take into account age and fitness level. If you’re setting out alone, let others know where you’ll be hiking and when you expect to return.

Check out the map on this page to find a trail near you.