In our early hiking days many of us are fueled by a young person's sense of urgency and a desire to power through miles. Our idea of a "break" was a hurried chug of water, a quick glance at the map, and then back on the trail. Taking a real rest felt like a sign of weakness, an admission that that we weren’t as strong or as fast as we wanted to be. We were often so focused on the destination that we took very few mental notes of any details of the journey.
But as with many things in life, a little bit of time on the trail can teach us a different way of being. Now in our later years we’ve learned that a well-timed rest stop isn’t a sign of weakness; it’s a sign of wisdom. It’s a moment to reconnect with our bodies, to refuel, and to truly appreciate the landscape and natural environment we’re moving through. The best hikes aren’t the fastest ones, but the ones where we feel strong, steady, and present from start to finish.
For those of us who have learned that the trail is a lifelong pursuit, knowing when and how to take a break is one of the most important skills we can master. It's about proactive care, not reactive recovery.
Here are a few lessons I’ve learned about how often to take rest stops and breaks.
This is a simple, yet powerful rule I adopted years ago: schedule a 5-10 minute break at regular intervals. This could be hourly, at mile markers, or at specific scenic overlooks along the way. It doesn't matter how great you feel or how easy the trail is; just stop. This isn't just about physical recovery. It's a mental reset, a moment to take off your pack, stretch your back, and let your feet breathe. By making this a regular habit, we can prevent the deep fatigue that can build up over a long day. It’s much easier to stay refreshed with a series of short breaks than it is to recover from a single, long one.
Your body is a furnace, and it needs a steady supply of fuel. We should eat before we get hungry, and drink before we get thirsty. Every time you take a scheduled break, have a small snack. This keeps your energy levels stable and prevents the dips that can lead to fatigue. Choose calorie-dense, easy-to-digest foods like nuts, energy bars, or dried fruit. This is not the time to be a hero and "save" your food. Eating small amounts frequently is far more effective than gorging on a large meal at lunch.
Sometimes, the best reason to stop isn’t on the clock; it’s in front of you. If you come across a breathtaking waterfall, a stunning overlook, or a quiet meadow filled with wildflowers, stop. Drop your pack and take a moment to really see it, to feel it. This is the whole reason we hike. These unplanned, beautiful moments are the real rewards of the trail, and rushing past them is a missed opportunity; it’s a memory you’ll never have. This is a moment to feed your soul.
This is the ultimate wisdom. If your knees are starting to ache, your feet feel hot, or your back is complaining, take a break immediately. Don't push through the pain in the hopes of making it to the next rest stop. Small aches can turn into big problems in the backcountry. A wise hiker knows that a small, preventive rest can be the difference between a minor discomfort and a trip-ending injury.The trail is waiting for us all, regardless of our age or experience. By taking intentional, mindful breaks, we're not just taking care of our bodies; we're giving ourselves the gift of presence, ensuring that we have the energy and the focus to enjoy every step of the journey, for many years to come.