Essentials

• Sturdy shoes (make sure they are broken in), any type of shoe with a good tread will work. ie: Hiking boots, tennis shoes, hiking shoes. Please no high heeled shoes, dress shoes or flat soled shoes such as Vans
• Wide Brimmed Hat
• Sunglasses
• Sun block SPF 30+ (no large bottles)

Personal Items

• Camera
• Film
• Money for souvenirs
• Lip balm with SPF

Warm Season Clothing

• Light colored T-shirt, cotton or synthetic will work.
• Shorts or comfortable pants (jeans are not recommended).
• Light colored long sleeved shirt, to cover your skin from the sun.

Cool Season Clothing

• Warm hat
• Gloves
• *Layers*
• Synthetic Clothing (polypro, fleece).
• Thermal underwear.
• Long pants and shirt.
• Rain jacket / waterproof shell.
• Rain pants / wind pants.

Summer Heat

Grand Canyon is home to spectacular biological diversity, but it is unmistakably a desert once you are in it. Hikers who venture into the interior of the Canyon from May through September can expect daytime temperatures to regularly exceed 100°F (38°C). In fact, it is not uncommon for temperatures to climb above 120°F (49°C) during the hottest days in the summer. Such conditions will challenge even strong and fit individuals, so be ready.

Elevation

Below the Rims of Grand Canyon, hikers will find cliffs and steeply sloped terraces, and very little else. Almost any hike into Grand Canyon will require visitors to descend steeply down the trail, and your lower body and joints will work very hard to keep you balanced and keep your downhill momentum under control.

Since what goes down must come back up again, any elevation loss will be regained sooner or later. Grand Canyon trails are steep and rugged, but the important unique factor to consider when exiting the Canyon is the elevation of the Rims. As you ascend toward the end of a trip, you must achieve elevations of up to 7,400 feet (2,250m) back up to the South Rim. These elevations are higher than most people are accustomed to, and oxygen is more scarce. Uphill progress and breathing will typically become more difficult.

Training prior to trip

We believe it is important to be as physically prepared for your Grand Canyon hike as possible. Proper training will generally make your hike more safe, pleasant, and enjoyable. It may be important for you to visit with your primary health care provider (HCP) prior to a Grand Canyon hike, and even before you make any significant additions or changes to your regular exercise routine. This is especially important if you have known chronic health conditions. Conditions of the heart, lungs, or otherwise may put you at high risk as you prepare for the physical challenges of such a trip.

Outdoors

The best training for hiking is … hiking. Make time to go on regular “prep” hikes, preferably once a week or more. Start with a hike that is a comfortable distance for your level of ability. Work your way up gradually to a distance that is comparable to the distance you plan to do on your hike with us. Incorporate as much elevation change as possible into your hikes. Steep hikes with significant elevation gain and loss will be more comparable to Grand Canyon conditions, and will prepare you better for your trip.

Indoors

When you are unable to get on the trail for training, stadium bleachers and stairways in tall buildings are certainly useful. However, the majority of the training that most of our guests will do regularly will happen at the gym or health club. For your regular daily workouts, focus on five main categories: cardiovascular and pulmonary stamina, core strength, mid and lower body stability, overall strength, and flexibility.