On longer tramps, are you doing the basics to manage your fatigue levels? By Duncan Grant

Here are some top tips to help you spring out of your bunk in the morning ready to tackle the hills.

Sleep

Aim for 8hr+

Bring an eye mask or neck gaiter to pull over your eyes, and ear plugs. Invest in a comfortable sleeping system – pillow, sleeping bag and mat – so that a lack of comfort doesn’t cause you to wake up.

Nutrition

Sweet treats are great for morale, but look for more substance during your main meals.
Are your dehy meals giving you enough fuel for your body size and metabolism? If you are sharing meals with others, will the portions be sufficient for you?

I always have a few Pic’s peanut butter slugs to add some energy to my evening meal if I feel I need it.

Hydration

Don’t let the evening’s dark urine be a reminder to drink.

I often have a cup of tea or miso soup as soon as I get to a hut, as this encourages me to take on fluid before having something more solid. If it’s been a hot day, I’ll also consume an electrolyte drink. Invest in a water filter to reduce the risk of getting sick.

Swim/cold dip and change of clothes

The hut book will often provide advice from others about where to find a swimming spot.

You will feel refreshed and recharged with a morale-boosting wash and some dry, warm clothes. Cold water immersions have numerous benefits, one of which is to reduce the perceived tiredness in your legs.