The best insulator is air. Clothing that traps air is best for warmth. That is why layers are warmer. There are basically two types of fibers in clothes--open and closed. Open fibers are hollow and trap air. Closed fibers are solid. Fabrics such as wool, polypro, and anything artificial are open fibers. These fabrics are good because if they get wet, they still provide warmth since the fiber is hollow, air is still trapped even when wet. Closed fibers, such as cotton, do not retain any air when wet and should never be worn for warmth if wet. Wet cotton will actually lower the body temperature. A sweaty cotton shirt will keep a person cold even if there are many layers of dry clothing over him/her. If someone is wearing alot of clothes and is still shivering, make sure all the layers are dry. A person wearing wet clothes loses body heat 2 40 times faster than a naked person. Hypothermia can set in in 70 degree weather.

Cotton's cooling powers make it an excellent fabric for hot days. Cotton is breathable and comfortable and I've never been on a trip without it. Just never count on it for warmth. Wet cotton cools the body very quickly. Someone suffering from heat exhaustion can be cooled this way. Care must be given not to overcool them and have them start shivering. Wet cotton should be placed on about 10% of the body at a time for cooling.

Keys to staying warm

Clean (clean clothes keep you warmer than dirty ones. Dirt fills in the hollow fibers and prevents air from entering and insulating the body.)
Overdressing is bad. The body becomes too warm and then sweats to cool an the gets too cold, this is how most people get sick on the trail. Be comfortable, always.
Layers trap air and allow for easy temperature adjustment.
Dry If you're cold, make sure everything is dry. Don't count on any of your clothes to stay dry, so make sure you have good open fiber garments (wool, polypro, pile)
hats--your mother was right--wear a hat!

Long pants are sometimes necessary due to the presence of ticks, thorns, etc. Jeans are not a good choice. They are heavy and do not dry once they are wet (just think of the dryers in the laundry room) find a light quick drying garment. I love my army surplus wool pants.Make sure you also bring clothes that let you deal with the sun. A long-sleeve tee shirt can be great, especially if canoeing all day.

weather

Learn to pay attention to the weather and make some basic forecasts. This will be a quick and probably inaccurate guide, but these are some things I look for. The wispy low cirrus clouds indicate a low pressure front moving in. That means that the weather will be gloomy and rainy in about 1 to 2 days, but there will probably not be a big storm. Cumulus clouds are nice and fluffy, but when they start to build into wall clouds, then a storm is coming. Be prepared for all possible weather. And make decisions based on the weather. Perhaps larger meals on gloomy days to keep the spirits up and plan to stay near the shore of a lake rather than go across it if there is a potential of a storm.

If there is a danger of a lightning strike there are several considerations to make. Where are the tallest trees--they are more likely to be struck. Where is the nearest metal--that too is more likely to be struck. Tent poles and tin shelter roofs are particularly dangerous. Lightning can strike up to two miles from the center of a storm. Count the seconds between a lightning flash and thunder clap and divide by 5 to figure out how many miles away the storm is. If the time between the flash and the clap is less than 10 seconds, lightning becomes a possibility.

The only thing to do, after making sure you are away from big trees and not holding onto any flagpoles, is to position everyone at least 30 feet apart. Have each person squat with his/her knees together making sure that their hands are not touching any part of their lower bodies and that their butt is not touching their legs. Standing 30 feet apart prevents the lightning from jumping from one person to another. Squatting makes the person shorter so they are less of a target for the lightning and keeping the knees together allows a charge in the ground to pass up one legs and down the other without effecting the organs or nerves in the truck of the body. This is a fairly extreme measure, lightning strikes are rare and standing out in the rain waiting for a storm to pass is cold and miserable; but this technique is an option for bad situations. Lightning may announce itself through an increase in static electricity and a blue glow on metal things. If you see a blue glow, that is bad.

hiking

The details of hiking itself are very personal. Find a rhythm for yourself and stick with it. Know your limits and strengthens. Remember that you are in no hurry and are out to enjoy yourself. Have good boots that are well broken in. They say that you can figure on an average pace of 1 mph while backpacking, but this varies widely. Just pay attention to your body and enjoy. Don't' get so caught up getting to where you are gong that you forget about where you are. Keep your feet warm and dry and happy.

food and nutrition

You know your body better than anyone. Nutrition on short trips is not very important. Have enough food and have food that you like and will provide plenty of energy. You will probably eat more while camping due to all the activity. Make sure to chew food thoroughly, it will pass through the body more efficiently and deliver more energy if well chewed. Here are some basic nutrition facts that I stole from somewhere:
Carbohydrates should make up 60% of your diet. They provide energy in 1-2 hours after eating. Foods with lots of carbs are pasta, taters (potatoes), candy, drinks (tang, crystal light, kool-aid), grains and starches. Carbs are the main energy source.
Proteins are necessary for repairs and building new muscle and stuff. If you are sore, eat more proteins. Proteins include beans, dairy, meat and nuts.
Fats burn in 6-7 hours. Fats can be used to supplement carbohydrates for energy and are also great to keep you warm at night. A scoop of peanut butter or a spoonful of margarine in the hot chocolate just before bed (sounds gross, but you get used to it) will burn in the middle of the night and keep you from waking up cold at about 3 A.M. Fats include nuts, oils, peanut butter, margarine, etc.

Drink water!

Drink lots of water and then drink some more. Water will keep you happy and make everything run smooth. Dehydrated people are grumpy, get sick easy, have no energy and don't get to pee as much. Drink at least 4 qts of water every day. Make sure all the water is safe. The body can absorb 1 quart of water per half hour, max.
Vitamins and minerals will be taken care of if there is a good variety and balance of foods. They help to regulate and release energy.
I don't really want to go into to particular foods and recipes, it's a very personal thing. Bring some good snacking food and be prepared for stove failure.

gear

Here's an annotated list of equipment and stuff to bring. Edit it, use it, laugh at it, ignore it. Be familiar with your gear. New gear is not always reliable. I opt for the old tried and true stuff. Gadgets annoy me, unless they're my gadgets, then they're cool. Remember--if you need it, take it.
water bottle--Be able to carry 2 quarts of water with you. fill up before you leave, some trailheads don't have water available. I really like to bring 1 qt Nalgene bottles. A wide mouth is handy for mixing drinks (can't beat those mixed drinks on the trail) and filling up. Make sure your bottles don't leak and are sturdy.

filter, Potable Aqua or Iodine for treating water. Make sure you are familiar with how whatever system you use works. Boiling water for 5 minutes is still the best and most reliable thing to do.

hat--one for keeping the sun off and one for staying warm.

bandanna--washcloth, hotpad, anything, you can even put them on your head.

wool socks--a must, keep feet warm, dry and happy. They also smell really funky after a long day.

liners--usually made of poly-pro. wick the sweat from the feet and keep them dry.

camp shoes (tevas, moccasins)--your feet will love you for it.

bowl--to eat with

spoon--forks are for wimps

cup--to drink with

flashlight (extra batteries on long trip)

girly stuff--for girly things

stoves--I have a sierra woodburning stove and love it. It burns little twiggy things and has a fan that stokes the flame. I've raced it against my Peak 1 and it boils water faster, also you do not have to carry gas and worry about running out of fuel. I can boil all my water. The stove burns everything to ash, so there's no trace and it is very efficient so it uses an incredibly small amount of wood. The only drawback is that you have to be able to start a fire. Peak stoves are also excellent. Whatever you use, know how to use it efficiently and maintain it.

gas--for the stove

boots--All leather boots can be waterproofed. The less stitching, the higher the quality of the boot. Make sure your boots are waterproof and well broken in. A good boot should provide ankle support, traction, and comfort.

knives--bring at least six knives, make sure they're really big too.

bags--I like to pack all my cotton clothes and anything else I want to keep dry in ziplock bags, double bagging things that must stay dry (matches for instance). I also pack my food in ziplocks. They really do keep things dry and make great garbage bags. Ziplocks are good because they keep all the smell in and there's less chance of animals being interested in your lunch. The yellow and blue make green ones seem to work best.

rope--need about 100 feet to hang a good bear bag, can also be used to improvise anything from a shelter to a stretcher sunscreen

tents/tarps--tarpitecture is a fine art. Many very effective shelters can be made with just a tarp, some rope and a few knots. Tents provide more shelter, but nothing beats sleeping out in open.

matches/flint--flint sparks are about twice as hot as matches and much more effective after some practice.

whistle--in case you see a cute girl/boy

raingear--a must, it will rain if you don't bring any

medications---don't forget your drugs

food--yummy!

water--4 qts a day, know how you'll get it

map/compass

pot (you know what I mean)

bug stuff

sleeping bag--down, wool ,or other material that will stay warm when wet NO COTTON

t-shirt

shorts

pullover (a warm layer, not cotton)

wool socks

The all too complete first aid kit list that's probably missing what you'll really need

moleskin--best thing for blisters
trauma dressings--very versatile
gloves--protect yourself from body fluids
saline--cleaning wounds
bandages
cravats
medicine for pain, tummy, allergies
manual--do you know your first aid?

The Pack

A good pack will have plenty of padding and support, a hip belt and will feel good. I prefer internal frame packs. They can be formed to your back. When filling your pack, make sure the center of gravity is over your ankle s. Heavy stuff usually goes on top and light stuff (sleeping bag) down deep.

site selection

When choosing a campsite consider where the tallest trees are (lightning) where the drainage is (waking up to a stream running through the bottom of your tent is not fun), if the ground is flat (I get a terrible headache if I sleep with my head lower than my legs), where a good pooping place is (very necessary), are there "widow makers" nearby (trees that will fall on your tent in a wind), how close a good water source is, and how near the trail is.

bears

ROAR!!

When traveling in bear country there are a few precautions that can be taken to make it more likely that you and your food will be safe. Hang all your food, hang it high. If you can get to it, a bear definitely can. Hang your bear bag at least 25 feet high, between two trees at least 12 feet from trunk or branch. It is almost impossible to find two trees in a forest that will work. Tie an end of the rope around a rock, stick or shoe and throw it around a branch (try to use someone else's shoe in case it gets stuck). You need about 100 feet of rope and 3 hours to actually do this, so improvise.

Never eat or cook at your campsite in bear country. Meal odors can bring unwanted visitors in the middle of the night. Cook several hundred feet away from your campsite, or better yet, eat dinner early and then hike for another hour or so before making camp.

Have your food give off as few odors as possible, store smelly stuff in ziplocks. Try to have as few leftovers as possible and do not bring smelly foods like salami into bear land. Do not sleep in the same clothes that you cooked in. Store ALL odoriferous things in the bear bag, this includes toothpaste. Nothing goes into the tent that smells. Bears like to eat tents. Have a plan if you lose your food. If a bear wanders into your campsite, banging pans and such may scare it away. Never get between a mother and a cub and try not to surprise bears. You cannot outrun a bear and bears can climb trees much better than humans. If an attack is inevitable, the park service says to curl up into a ball and protect your head. The idea is that the bear will get bored after hitting you around for a while. So curl up into a ball and try to be boring, maybe quote some Milton or something.

troubleshooting

low motivation=eat more
causes: possible dehydration, illness, out of shape, nutrient deficiency

low energy on trail=large breakfast, more carbs during breaks more water w/trail snacks

sore at end of day= extra protein at evening meal

cold at night=extra fat w/adequate carbs at dinner

tired at arrival to camp=simple carbs and 1 qt water

long day with another tomorrow=good dinner and breakfast lots of fluids and adequate carbs

cramps after exercise and sweating=fluids salts (cup o soup) eat fruits

urine dark and smelly=2 qts water, carbs, rest (clear urine indicates proper hydration)

chewing foods well and dressing properly provides maximum energy from the food bag
(from carry cox "a basic easy to teach ten minute nutrition class) nols

survival

--from alaska marine safety education association
recognition--admit your life is in danger. Act!
inventory--decide what can help and hurt, do first aid
shelter--preserve body heat with insulating materials
signals--help rescuers find you
water--find a safe source of water, drink 6 pints a day
food--after you are safe and warm, food will help long waits
play--stay busy and keep a positive attitude
caution and creativity are your best friends, use them

first aid

--take a class red cross offers basic first aid solo and nols both offer wilderness courses

hypothermia

Brrrrrrrrrrrrrrrrrrrrr!

signs and symptoms

mild hypothermia
core temp drops to 96-95
conscious and alert breathing deeply
shivering
cannot perform simple tasks (rescue complications)
burns large number of calories

moderate hypothermia
temp 95-90
conscious but mental and speech functions impaired
voice pitch is lowered
loss of coordination
unable to walk straight line (heel to toe steps)
performs simple tasks with considerable difficulty

severe hypothermia
90-85
may be unconscious
mental functions impaired
shivering replaced by rigidity
cyanotic (blue tinge to skin)
cardiac and respiratory dysrhythmias
cannot perform simple tasks

very severe hypothermia
below 85
usually unconscious
preceded by irrationality
slowing of respiration and pulse
evident rigidity

critical hypothermia
below 80
unconscious
non-functional reflexes
respiration is difficult to detect
severe cardiac dysrhythmia leading to ventricular fibrillation (heart attack)
death may result
Treat all hypothermia victims gently. Rough handling and loud noises may cause cardiac and respiratory shutdown. Warm the core of the person, warming the extremities can send chilled blood to the heart and lungs and cause a cardiac or respiratory arrest. A severely hypothermic person does no longer produces enough body heat to warm themselves passively. Blankets and such simply won't cut it. A heat source needs to be placed near the person. Improvise, heat rocks, snuggle in the sleeping bag, whatever. Make sure the person is dry. No one is dead until they are warm and dead. The lowest surviving core temperature recorded is 64 degrees fahrenheit. Never thaw a frostbitten or frozen part if there is a chance that it will refreeze. Handle all frostbitten/frozen parts with extreme care. To rewarm, submerge the part in water that is 100-105 degree fahrenheit. Keep the water at that temperature. Do not allow any pressure to be exerted on the frozen part. Seek medical attention. Rubbing, placing snow on frostbitten parts and other folk remedies are hogwash.

heat exhaustion

signs and symptoms
cramps
exhaustion
faintness
rapid shallow breathing
weak pulse
cold clammy skin
sweaty
total body weakness
dizzy
unconsciousness possible
deep breaths then shallow breathing (severe cases)
rapid strong pulse, then rapid weak pulse (severe cases)
dry hot skin (severe cases)
dilated pupils (severe cases)
loss of consciousness, possible coma (severe cases)
seizures or twitching (severe cases)

care

cooling/fluids
prevention
Be well hydrated and rested and seek medical attention.

lost
Don't get lost, but if you are lost remember that you're not lost, you've just misplaced the rest of the world. Tips to not get lost: know where you're going. Have a map and compass and know how to use them. Look behind you on the trail--things look different coming back and this trick will let you know when you're backtracking. Select landmarks that are distinct, give them funny names to remember them by.

safety

Make sure some responsible person knows where you are going and when you will be back, so people will know you need help and where to find you if something goes wrong.

missing persons
whistles--have one
2 whistles means "hello!"
answer with one whistle if lost
repeat 2 whistles three times in five minutes when searching for a missing person
searchers should call the name of the person (whistles would get confusing) and report back to a base person every ten minutes
routes and such
When planning routes, think in hours, not in miles. Think about the quickest ways out if something should happen and consider what you would do in various emergencies. Know how to find help and have a good compass and map with you.

Other Resources

books I like
Annie Dillard
Thoreau
Anne Cromsted
Colin Fletcher
send me other books

Thanks for reading. Remember that all this stuff is just one way of doing things, find out what works best for you and never get so caught up in the skills and techniques that you forget that you're in the woods.

Happy Camping!