A calm day of trekking is usually decided the evening before, as you pack the backpack. The three things most worth thinking about are water, your feet and the map, and all three are a matter of preparation rather than of fitness.
On water, the common guidance from long-experienced forest walkers is to prepare about half a litre for each hour of walking, more when the sun is strong or the route has many climbs. Splitting the water into two bottles makes it easier to judge what is left. Food should be compact and divided into small portions to eat along the way: rice balls, cakes, roasted peanuts or dried fruit all work. Eating a little at a time and often keeps your strength far steadier than one full meal at midday.
Your feet need a pair of shoes already worn in on shorter walks beforehand. Moderately thick socks help reduce friction, and when you feel a hot, burning spot at the heel, stop and put a plaster on right then, because the whole rest of the day depends on that minute. Take short steps going uphill, place the whole foot going downhill, and hold a pole or a sturdy branch. A slow, even pace takes you further than a fast pace with long rests.
Knowing where you are
Phone signal in the forest is usually patchy, so a map downloaded in advance for use without signal is an important part of the kit. A paper map and a small compass are still worth carrying, because they work independently of batteries. Note down the hour you set out, the hours you reach the landmarks, and the latest hour by which you must turn back. That last number lets you decide very quickly when the weather turns to rain.
Back home, the smell of the forest stays on your jacket a while and then fades. This is where a candle jar or a bottle of essential oil has work to do, holding the direction of wood and resin in the room, so the trip stays with you for a few more evenings.
A few questions you often send us
How much water should I carry for a day of trekking
The usual estimate is half a litre for each hour of walking, adjusted for sun, gradient and your own condition.
Is it all right to walk in the forest alone
It is safer when you go with a small group, with a local guide, and leave your itinerary with someone at home.
Which scent suits someone who loves the forest
The wood and resin directions, for instance THONG REO leaning towards pine and cedar, or RUNG GIA leaning towards cinnamon, black pepper and agarwood.
You can see the directions of scent on shop, or read more about ZUNGZA.