Rachel Jordan has always thrived in spaces that push the limits, whether it was as the only girl on her high school football team or studying the science behind sports medicine in class.
“I played football for 14 or 15 years,” Jordan said. “In class, you learn so much about anatomy, so I’d go back to my sports teams and see who was taped and injured. Connecting the dots was fun in that way.”
Her experience of pushing through physical limits and learning from her own athletic trainer shaped the way she supports student-athletes at Kamehameha Schools Maui today with resilience, empathy and a deep understanding of the body in motion. As summer is in full swing, Jordan has practical advice to help haumāna and ʻohana stay safe while enjoying all that the outdoors has to offer.
“You don’t have to be an athlete to enjoy nature,” she said. “You just have to start somewhere.”
Whether you’re exploring Waiheʻe Ridge, chasing the sunrise at Haleakalā, or wandering through La Perouse, hiking can be a powerful way to recharge and connect with ʻāina. But Jordan says preparation makes all the difference between a good time and a risky situation.
“Hydration and sun protection are key,” Jordan said. “Especially in summer, you want to set yourself up so you’re not at risk for heat illness or injury.”
Before you head out, here are seven trail-smart tips to help you enjoy every step:
- Know before you go
Before setting out, take time to research your trail. Know the terrain, length and level of difficulty, and check the weather forecast. Start early to avoid peak heat and double-check for any trail closures or flash flood warnings before you lace up.
- Protect your skin
SPF 30 or higher is a must, but don’t forget to reapply! Wear a wide-brimmed hat, sunglasses, and lightweight, light-colored clothing to block out those rays while staying cool.
- Pack like you mean it
Choose closed-toe hiking shoes with strong traction to handle slippery or rocky terrain. Bring more water than you think you’ll need, snacks, a mini first-aid kit, a flashlight, your fully-charged phone, and a downloaded map or GPS of the trail. Keep your pack light but don’t skimp on the essentials!
- Hydrate early, eat often
Start drinking water the day before your hike and bring electrolyte drinks with you. Snacks like trail mix, fruit, and granola bars give your body the fuel it needs to keep going. And no matter how tempting, don’t eat anything growing on the trail unless you know it’s safe.
- Don’t push your limits
If you’re new to hiking, don’t overdo it. “You’re not going to do a 10-mile hike if you’ve never hiked before,” Jordan said. Choose shorter trails, rest often and know that a little soreness afterward is normal.
- Watch for warning signs
Pay attention to how your body feels. Signs like a dry mouth, dizziness, fainting, or confusion may indicate dehydration. And here’s something surprising: One of the first signs of heat stroke can be the absence of sweat. Jordan warns that if someone’s skin feels dry to the touch, it could be a sign of heat stroke, a medical emergency that requires immediate attention.
- Respect our ʻāina
Being a responsible hiker means staying on marked trails, taking out all your trash and respecting both sacred places and local flora and fauna. Always leave our shared spaces better than you found them!
With a little prep, a lot of water, and the right mindset, hiking can be a healing and energizing way to spend your summer. So lace up, pack smart and make memories from the trailhead to the summit.
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