How to Hike With Heartburn

How to Hike With Heartburn
Heartburn is usually not a serious condition but it can put a damper on a hiking expedition. If you suffer from heartburn often or even just occasionally, plan ahead to prevent this uncomfortable malady from ruining your outing. Pay attention to your symptoms but don't let heartburn deter you from hiking. Regular exercise will help you maintain a healthy weight, which may reduce or eliminate heartburn altogether according to the American Academy of Family Physicians.


Difficulty: Moderate

Things You’ll Need:
  • Snacks
  • Water
  • Antacids
Step 1
Wear comfortable, loose-fitting clothing during your hike. Wearing tight clothes, especially around your waist or abdomen, may put pressure on your lower esophageal sphincter and worsen heartburn symptoms.
Step 2
Carry food with you so that you can eat several small meals throughout the day rather than large meals. The American Academy of Family Physicians recommends eating high-protein, low-fat meals to prevent heartburn so protein bars, trail mixes consisting of nuts and dried fruits, and pouches of ready-to-eat tuna or salmon are good choices that are easy to carry on the trail.
Step 3
Drink water during your hike to stay hydrated and stave off heartburn. Alcohol, caffeine and carbonated drinks can make heartburn worse, so stick to water.
Step 4
Take it easy if heartburn symptoms strike. Slow your pace but keep walking, and take a few over-the-counter antacids to relieve your heartburn. The Mayo Clinic advises that gentle exercise including walking may help relieve the symptoms of heartburn while vigorous exercise can worsen symptoms.

Tips & Warnings

Avoid eating any foods that you know trigger your heartburn while hiking. Some people may experience heartburn after eating citrus fruits or fried foods, so avoid these triggers immediately before and during your hike.
A heart attack can sometimes be mistaken for heartburn. If your heartburn is accompanied by chest pain that spreads to your left arm, back, neck or jaw; shortness of breath; dizziness or nausea, seek medical attention immediately.

Article Written By Kittie McCoy

Kittie McCoy has been a freelance writer since 2008. She is also a part-time personal trainer and licensed entertainer in Las Vegas. She enjoys sharing her love of physical fitness and experience in the entertainment industry via her writing.

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