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  Day hiking is a recreational exercise with low overhead that almost anyone can do. There are thousands of places to explore that are possible, from an easy hike around the picnic grounds to an extreme hike up a mountain and back. You can enjoy a one day hike or possibly start a life long hobby if you simply take a few precautions.
  
  

Set Goals

• Plan your day hike in advance and know your turnaround spot. Plan to turnaround and start back no later than noon. Leave this information with someone at home, so they know when to expect you back. If you are a first time day hiker, make sure you start slowly and not go too far the first time. You can take longer hikes later. Try not to pack too much; only take along what you really need for a one day hike. You will need food; water and first-aid kit, with ibuprofen, but keep them within reason.
  
  

Wear the Right Clothes

• Choose clothing that suits the climate where you are hiking. Will it change during the day? Does it start out cool, get hot and end up cold? Will it rain? There are high tech fibers that will serve in hot or cold weather and keep you dry. They are light weight and can be layered. Wear hiking boots for waterproof protection for your feet plus ankle support. Synthetic socks may help avoid blisters, as synthetic clothing does not absorb moisture as cotton does so you stay dryer. Wear sunglasses for protection from sunlight and wind and a hat with a large brim.
  
  

Food and Water

• As suggested by Wellsphere.com, complex carbohydrates are the best food to keep you going. Nuts and other fatty foods are hard to digest when your muscles are taking up so much oxygen. Fruit is heavy and may cause digestive upsets. Sport bars are nutritious and easy to carry. Bring something homemade like a peanut butter and jelly sandwich, which travels well and tastes great, even if it's a little smashed. Keep mind that water-filled containers will most likely be the heaviest items in your backpack. It is essential to stay hydrated, so you need to drink water the whole time you are hiking. Two tips: hide bottles of water on your way so you will have them when you return, and know if there are water sources on the trail and take a water filter or purifier.
  
  

Foot Care

• Dr. Weil's website suggests that before you start on your hike to make sure your boots don't rub. If they do, put moleskin patches on the spots at risk. This could prevent a blister. If you get a blister, drain it with a sterile needle, leaving the skin on. Apply some antibiotic ointment or tea-tree oil and a bandage.