RESIDENTS of Shenzhen who enjoy hiking can look forward to this weekend when doyouhike.com, a local outdoor activity website, has scheduled its annual 100-km hike — and also a second route.

    This year’s hiking event, which has the environmental protection theme “Leaving No Trace,” has attracted 12,000 members of the public who have already registered. But those who do not register will still be allowed to take part and, if the weather does not cooperate, the activity will be postponed until next weekend.

    The event aims to increase awareness about environmental protection among hikers and residents, and highlights seven principles of Outdoor Ethics regarding how to enjoy the outdoors responsibly. These include planning ahead, camping on durable surfaces, proper disposal of waste, minimizing the impact of campfires, respecting wildlife and showing consideration to other visitors.

    As in previous years, in addition to the Route A hike of 100 kilometers, the event also features a Route B of 30 kilometers.

    The former is scheduled to start at around 6 p.m. this Saturday at Shenzhen Bay Sports Center. This hike is aimed at experiencing various parts of Shenzhen which allow residents to enjoy greenery in the city, including Shenzhen Bay Park, Futian Central Park, Wutong Mountain, Dameisha Coastal Park, OCT East and Sanzhoutian.

    Hikers of Route B will set off from the entrance of the Ecoventure Valley of the OCT East theme park at around 8:30 a.m. Sunday and this 30-km hike will mainly take place along 10-km of winding roads inside the park and 20-km of natural surroundings of Maluan Mountain and Sanzhoutian.

    The organizer has recruited more than 1,000 volunteers to provide services like registration, emergency assistance and communications.

    Members of the public who rarely exercise should consider if they can manage the activity, and those with heart disease or diabetes should consult their doctor before taking part.

    The 100-km hiking event was initiated in 2001 by 52 hikers and its theme that year was “Measuring Shenzhen on Foot.” It is now an event that attracts over 10,000 people, including outdoor enthusiasts from Beijing, Xi’an, Taiwan and Hong Kong.

    As the organizer says, you don’t realize how beautiful Shenzhen is and how much it has changed by sitting in an office in front of your computer. As you walk along and meet strangers with whom you can strike up a conversation, you will perhaps have an opportunity to learn to appreciate the beauty of the coast, and you will have the opportunity to enjoy the clamor of nightlife and see how much the city has changed since you last had a good, long look. (Han Ximin)

    Nutritional tips:

    A person of 70 kg, who walks at 6 kilometers per hour, will burn about 360 calories an hour. A total of 20 hours spent walking will burn at least 7,200 calories. It is thus necessary to replenish energy levels in a timely manner.

    1. It is not recommended to eat meat and other high fat and high protein food when hiking, as walking weakens digestive functions. But carbohydrates can instantly provide energy, so cereals such as porridge, rice, noodles, steam buns, vegetables and sports drinks are useful when hiking.

    2. Drink water and sports drinks constantly to avoid dehydration.

    3. Eat little but often, to ensure a stable supply of energy. Nuts, biscuits and bananas are good choices to munch on along the route.

    Advice on gear:

    1. Two pairs of shoes for hiking can be a good idea, as this will enable you to change shoes every two or three hours. One pair can be a larger size as this would be ideal for the latter part of the hike when feet are likely to swell. New shoes are best avoided as they can cause discomfort and blisters.

    2. Several pairs of thick cotton socks and vaseline may help reduce the risk of blisters.

    Safety suggestion:

    1. During the walk, it is a good idea to maintain a steady speed and to alternate between jogging and walking.

    2. Keep your own tempo and don’t succumb to the pressure of trying to compete with other hikers.

    3. Take a rest of 15 minutes every 2 or 3 hours.

    4. Around eight hours will be spent in the Wutong Mountain during the hike of Route A, so a helmet equipped with a small light might come in handy, in addition to a flashlight and high-visibility clothing.

    (Han Ximin)