Last Updated on June 20, 2025 by Nala Thorpe
National Mountain Climbing Day, celebrated every August 1, is a reminder of the strength, focus, and wellness that go hand in hand with summiting life’s literal and figurative peaks. Whether planning a major climb or a casual day hike, preparing the body and mind is essential.
For those navigating life changes such as midlife or menopause, managing symptoms may require a little extra attention. Let the climb be about thriving, not just surviving.
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Start With Smart Hydration
Dehydration is one of the fastest ways to sabotage a climb. At higher altitudes, water loss increases due to lower humidity and higher respiration rates. That’s why starting the day hydrated (and staying that way) is non-negotiable.
Aim to drink at least 16 to 20 ounces of water a few hours before climbing, then continue sipping consistently during the activity. Electrolyte-enhanced drinks can also help replenish lost minerals. Avoid caffeine-heavy beverages before the hike because they may increase fluid loss.
Hydration packs or collapsible water bottles are convenient options for longer treks. Proper hydration supports physical endurance, enhances mental focus, and reduces the risk of cramps, dizziness, and fatigue on the trail.
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Fuel With Purposeful Nutrition
Nutrition is the fuel that keeps the body climbing, literally. Before heading out, choose a balanced meal that includes protein, complex carbohydrates, and healthy fats to sustain energy and promote muscle performance.
Great pre-climb options include oatmeal with almond butter, whole-grain toast with eggs, or a smoothie with greens and protein powder. For on-the-go snacking, pack nutrient-dense items like trail mix, energy bars, nut butters, and dried fruit.
These portable choices offer a mix of quick and slow-digesting nutrients to help maintain blood sugar levels and prevent energy crashes. Post-climb, recovery meals should focus on lean protein, vegetables, and replenishing carbohydrates to help the body repair and refuel after exertion.
Additionally, products like MENO menopause supplements can be part of a thoughtful approach to maintaining energy, stamina, and balance on the trail.
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Prioritize Joint and Muscle Health
Mountain climbing puts a lot of strain on joints and muscles, especially the knees, hips, and ankles. Supporting these areas starts long before the first step on the trail. Strength training, stretching routines, and warm-ups are key to building resilience and reducing injury risk.
Consider incorporating mobility exercises and foam rolling into weekly routines. During climbs, trekking poles can provide added support and reduce pressure on joints during descents. Wearing well-fitted, supportive footwear with ample cushioning and grip is essential.
After the climb, gentle stretching and cold compresses can ease soreness. Supplements like omega-3s or collagen may also support joint health when used as part of a broader wellness plan.
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Get Serious About Sun and Skin Protection
Altitude increases sun exposure. With every 1,000 feet gained, UV radiation levels rise by about 10%. That makes skin protection on mountain climbs a health must. Always apply a broad-spectrum sunscreen with at least SPF 30, and don’t forget often-missed areas like the neck, ears, and hands.
Reapply every two hours or more frequently if sweating. Lightweight, long-sleeved clothing with UPF ratings, along with wide-brimmed hats and polarized sunglasses, adds an extra layer of defense. Keeping skin hydrated is also important, given that wind and sun can quickly lead to dryness or chapping. Lip balm with SPF is another small but crucial addition to any daypack.
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Pace Yourself Physically and Mentally
Climbing a mountain isn’t a race. It’s an endurance challenge that rewards steady pacing and mindful awareness. Starting too quickly can lead to burnout or altitude sickness. Instead, take short, consistent steps and schedule regular breaks to rest, hydrate, and refuel.
Mentally, staying present and focused can help manage fatigue and maintain motivation. Breathing techniques, mindfulness, or simply enjoying the surrounding nature can reduce stress and improve the experience.
Altitude changes may also cause light-headedness or nausea for some, so listening to the body is vital. If symptoms persist, descending may be necessary. Good pacing allows for both physical sustainability and mental clarity throughout the climb.
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Make Recovery Part of the Plan
The climb might end at the summit, but wellness doesn’t stop there. Recovery is essential after a challenging ascent to avoid injury, fatigue, or burnout. After returning from a climb, focus on rehydration, nutrient-dense meals, and sleep.
Gentle movement, like walking or yoga, can promote circulation and reduce muscle stiffness. Epsom salt baths and massage therapy can also support muscle repair. Monitoring any aches or pains in the days following the climb helps address minor issues before they become major problems. Prioritizing post-activity recovery ensures climbers can return to the trail feeling strong and energized, not worn down.
Peak Performance Starts With Self-Care
National Mountain Climbing Day is the perfect moment to reflect on physical and mental wellness. With thoughtful preparation and recovery habits, climbers of all levels can enjoy the challenge while minimizing risk. From joint support to skin protection, wellness is the key to reaching new heights safely and sustainably.
