How to Care for a Bruise Naturally

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Bruises form on your body as a response to an injury or blow. Most bruises aren't serious, so don't worry! However, the associated pain and swelling might be uncomfortable for a few days. If you want to get rid of your bruise naturally, there are several easy treatments you can try at home to reduce swelling and speed up healing time. If your bruise covers a significant portion of a limb or doesn't fade on its own within 2 weeks, it's best to get checked out by a doctor to make sure everything is okay.

[Edit]Steps

[Edit]Using Natural Remedies

1. Apply topical arnica to the bruise 2-3 times daily for possible relief. Arnica is commonly used in homeopathic medicine and some scientific evidence supports claims that it can reduce pain and swelling.^[1] If you're interested in homeopathic remedies, you can try using an arnica gel or ointment on the affected area a few times every day. You should only apply arnica topically if the skin isn't broken—it can be toxic if too much is absorbed.^[2] Arnica should be avoided if you are:
   
   • Pregnant or breastfeeding
   • Taking blood-thinning medication
   • Allergic to sunflowers, marigolds, or ragweed
   • Getting surgery in the next 2 weeks^[3]
2. Add more vitamin C to your diet or try a supplement to heal faster. A diet that is high in vitamin C may help your body absorb iron better and speed up the healing process.^[4] Eat plenty of foods rich in vitamin C, such as citrus fruits, strawberries, red peppers, or broccoli. You can also take vitamin C oral supplements, which are available at most grocery and health stores.
   
   • The recommended dose of vitamin C is 65-90 mg a day.
   • Do not exceed 2,000 mg a day or you may experience side effects like vomiting, nausea, and abdominal cramps.^[5]
3. Apply vitamin K cream to the bruise twice daily to speed up healing. Scientific studies show that vitamin K cream can be effective in accelerating the healing process for bruises. Gently rub the cream into the bruised area twice daily for 2 weeks or until the bruise disappears.^[6]
   
   • Use a cream with a low concentration of vitamin K, like 0.1%, to prevent any side effects.^[7]
   • Use vitamin K with caution if you take blood-thinning medications like Warfarin.
   • You can also try consuming more vitamin K by eating foods like spinach, kale, broccoli, lettuce, blueberries, and figs.^[8]
4. Spread aloe vera gel on the affected area to ease pain and swelling. Studies show that aloe vera gel can reduce pain and swelling associated with bruises. It may also speed up healing. You can apply the aloe vera gel generously to the affected area throughout the day, as needed, for relief.^[9]
   
   • Aloe vera gel helps with swelling and healing by improving blood circulation. The cool and soothing feeling of the gel on the skin can ease pain. Also, it's easy to make.^[10]

[Edit]Easing Pain and Swelling

1. Rest the injured area as much as possible to control swelling. Small bruises aren't usually a big deal, but if your bruise is large or hurting a lot, it's best to avoid putting any pressure or weight on it. Avoid exercising or playing sports for a few days until the pain and swelling subside.^[11]
   
   • If the bruise is on a leg and you can't avoid moving around, consider getting a pair of crutches.
   • If you can't move a bruised and swollen joint at all, it's best to head to the emergency room to make sure you don't have a broken bone.^[12]
2. Elevate your injury to reduce swelling and prevent blood from pooling. Use a few soft pillows to prop up your injured area. Try to keep the bruised area elevated higher than chest level to control the amount of blood that pools in the bruised tissue. The more blood that pools, the darker the bruise will be and the more the area will swell up.^[13]
   
   • For example, if you bruised your shin, lie down and place a few pillows under the lower part of your leg so that your shin is elevated above chest level.
3. Apply an ice pack in 15-minute intervals to ease pain and swelling. Try to get some ice on your bruise as soon as possible to control swelling and help with the pain. Wrap the ice pack in a clean cloth hold and it over the injured area for 15 minutes at a time. You can do this as often as once per hour for the first 48 hours after the injury.^[14]
   
   • Avoiding placing ice directly against your skin to prevent ice burns and skin irritation.
   • You can also use a bag of frozen vegetables if you don't have access to an ice pack!^[15]
4. Switch to a heating pad after 48 hours or when the swelling reduces. Heat can increase swelling, so don't apply a heating pad until your swelling goes down. You can apply a heating pad or a cloth soaked with warm water for 10-15 minutes at a time. It's safe to do this several times per day for pain relief and to help with flexibility.^[16]
   
   • For example, place a cloth soaked in warm water over your bruised knee for pain relief.
5. Wrap the area with a compression bandage if the swelling is bad. If you're dealing with a serious bruise and a lot of swelling, try loosely wrapping your injury with a compression or elastic bandage. This limits blood leakage in the injured tissue and helps with swelling. Make sure you don't apply the pressure bandage too tightly!^[17]
   
   • For example, you could wrap a bruised shin or thigh.
   • Generally, you don't need to compress minor bruises.

[Edit]When to Seek Medical Treatment

1. See your doctor if your bruise is unusually painful or swollen. Most bruises improve quickly at home with rest, ice, compression, and elevation (RICE). However, if your bruised area is extremely painful, very swollen, or covers a significant portion of a limb, it's best to get checked out by a doctor to make sure you're okay. These symptoms may indicate a more serious injury, such as a fractured or broken bone.^[18]
   
   • You should also call your doctor if the bruised area is still painful after 3 days, especially if the injury seemed relatively minor.
2. Go in for a checkup if a lump forms over the bruise. A lump that forms over a bruise is called a hematoma. If your bruise was caused by an injury, a hematoma might not be a big deal, but your doctor still needs to check it out. If your bruise appeared without an apparent cause and then a lump developed on top of it, you should see your doctor as soon as possible to figure out the cause.^[19]
   
3. Contact your doctor if your bruise doesn't heal within 2 weeks. Most bruises heal up or improve within 1-2 weeks. If your bruise hasn't significantly improved in that time, call your doctor. They can examine the bruise and determine if there's a more serious underlying issue.^[20]
   
   • A bruise that doesn't heal may indicate a more serious problem, such as a blood clotting disorder.
4. Get emergency medical attention for vision problems after a black eye. If you get a bruise around your eye, watch out for severe symptoms such as blurred or double vision or severe pain in or around your eye. Additionally, look out for bleeding in your eye or from your nose. If you experience any of these symptoms, seek medical care immediately.^[21]
   
   • You should also see a doctor if you notice the bruising spreading to your other eye.
5. Talk to your doctor if you have frequent or unexplained bruises. If you bruise easily, your bruises tend to be very large or painful, or you develop bruises for no obvious reason, it's time to get checked out by your doctor. They can determine if there is an underlying condition that may be causing the problem.^[22]
   
   • Let your doctor know about any medications or supplements you're taking, and tell them if you have a family history of blood clotting disorders or easy bruising.^[23]

[Edit]Video

[Edit]Tips

• Keep in mind that blood-thinning medications like Warfarin, Coumadin, aspirin, and Heparin can cause you to bruise more easily.^[24]
• Always see a doctor if a bruise covers a large portion of your body or limb.

[Edit]Related wikiHows

• Get Rid of Bruises
• Reduce Bruising
• Stop a Bruise from Hurting
• Heal Bruises Fast
• Prevent Bruising

[Edit]References

1. ↑ https://medlineplus.gov/druginfo/natural/721.html
2. ↑ https://www.mskcc.org/cancer-care/integrative-medicine/herbs/arnica
3. ↑ https://www.poison.org/articles/caution-when-using-arnica-products-193
4. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3027858/
5. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-c/faq-20058030
6. ↑ https://www.ncbi.nlm.nih.gov/pubmed/20412090?dopt=Abstract
7. ↑ https://medlineplus.gov/druginfo/natural/983.html
8. ↑ https://ods.od.nih.gov/factsheets/VitaminK-Consumer/
9. ↑ https://www.pihhealth.org/wellness/blog/what-you-should-know-about-bruises/
10. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3931201/
11. ↑ https://medlineplus.gov/ency/article/007213.htm
12. ↑ https://kidshealth.org/en/teens/bruises.html
13. ↑ https://kidshealth.org/en/teens/bruises.html
14. ↑ https://medlineplus.gov/ency/article/007213.htm
15. ↑ https://kidshealth.org/en/teens/bruises.html
16. ↑ https://my.clevelandclinic.org/health/diseases/15235-bruises/management-and-treatment
17. ↑ https://www.mayoclinic.org/first-aid/first-aid-bruise/basics/art-20056663
18. ↑ https://www.mayoclinic.org/first-aid/first-aid-bruise/basics/art-20056663
19. ↑ https://www.mayoclinic.org/first-aid/first-aid-bruise/basics/art-20056663
20. ↑ https://kidshealth.org/en/teens/bruises.html
21. ↑ https://kidshealth.org/en/teens/bruises.html
22. ↑ https://kidshealth.org/en/teens/bruises.html
23. ↑ https://www.mayoclinic.org/first-aid/first-aid-bruise/basics/art-20056663
24. ↑ http://www.med.umich.edu/1libr/AntiCoag/BruisesBloodThinners.pdf

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How to Make Disinfectant Wipes

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Disposable disinfecting wipes offer a quick and convenient way to keep your home and hands clean and free of germs and viruses. However, with news of the COVID-19 coronavirus epidemic dominating the headlines, these basic cleaning supplies are flying off the shelves. If you go to your local grocery store or pharmacy and find that all the disinfecting wipes are out of stock, don't panic! You can easily make your own disinfecting wipes for home surfaces with a few basic household supplies. While doctors recommend washing your hands with soap and water or using an alcohol-based gel hand sanitizer, you can also make disinfectant hand wipes if you don't have access to anything better.

[Edit]Steps

[Edit]Creating Surface Disinfecting Wipes

1. Make an x-shaped slit in the lid of a cylindrical plastic food-storage tub. Get a plastic food-storage tub that's the right width to hold a section of a paper towel roll. Use a box cutter, a precision knife, or another sharp blade to cut an x-shaped opening in the lid. You'll be using this opening to pull the wipes up out of the container when you're ready to use them.^[1]
   
   • Be very careful when cutting through the lid! Place it on a firm surface that won't be damaged if you scrape it with your blade, such as a workbench or cutting board, and keep your fingers out of the way.
2. Cut a paper towel roll into sections that will fit in your plastic tub. Lay a sturdy roll of paper towels down on its side and slice through it width-wise with a sharp knife. Make a section that will fit into your plastic storage tub standing upright.^[2]
   
   
   • It can be very difficult to cut through a paper towel roll with an ordinary serrated kitchen knife. To make an easier, cleaner cut, try using a band saw if you have one.^[3]
3. Place one of the paper towel sections inside the plastic container. Set the cut section of the paper towel roll upright in the container. Try putting the lid on to make sure that the roll is short enough to fit with the container closed.^[4]
   
   
   • You'll need to be able to close the container tightly to prevent the wipes from drying out once you add your disinfectant.
4. Pour of an EPA-approved disinfecting solution over the paper towels. In order for your wipes to actually disinfect the surfaces you want to use them on, you'll need to use a solution that can effectively kill germs and bacteria.^[5] Use a product such as 60-90% isopropyl alcohol, Lysol Multi-Surface Cleaner, or Clorox Disinfecting Bathroom Cleaner.^[6]
   
   
   • The EPA recently released a list of household cleaning products that can kill the COVID-19 coronavirus: https://www.epa.gov/pesticide-registration/list-n-disinfectants-use-against-sars-cov-2.
   • Whichever product you choose, read the instructions on the bottle carefully so that you know how to use it safely and effectively. For example, you may need to wear gloves while using the product to prevent skin irritation.
5. Allow the paper towels to soak in the solution overnight. Put the lid on the container and set it aside. Let the paper towels sit for 12 hours, or overnight, so that the cleaning solution can soak into the paper thoroughly.^[7]
   
   
   
   • The wipes need to be thoroughly saturated in order to disinfect properly, since you'll need to apply a fairly heavy layer of the cleaning solution to the surface you're cleaning.
6. Pull the cardboard tube out of the center of the roll. Once the paper towels have soaked up all the cleaning solution, the cardboard tube in the center will become damp and soft. Grab the end of the tube and carefully slide it out of the roll, then throw it away.^[8]
   
   
   • This will make it easier to access the end of the roll so that you can pull the paper towels through the hole in the lid.
7. Thread the inner end of the paper towel roll through the slit in the lid. When you pull the cardboard tube out of the roll, the middle part of the paper towel roll will likely come up along with it. Grab the end of the center part of the roll and carefully pull it through the x-shaped slit you cut in the lid of your plastic tub. Then, close the lid tightly with the end of the roll sticking out.^[9]
   
   
   • Now you can easily pull your paper towel wipes out a few at a time whenever you need them! At the same time, the rest of the paper towels should stay moist inside the container.
8. Use enough wipes so that the surface remains wet for 3-5 minutes. In order to use disinfecting wipes properly, you need to get the surface you're disinfecting nice and wet. Wipe down the surface until it's visibly wet, then let the disinfecting solution stand for 3-5 minutes before wiping or rinsing it away. This will allow it plenty of time to kill any viruses, bacteria, or other microorganisms on the surface.^[10]
   
   
   • Some disinfectants take longer to work than others. Read the information on the original bottle carefully to ensure that you're letting it sit for the correct amount of time.
9. Discard any wipes immediately after using them. Reusing a wipe can spread germs and viruses around to other surfaces instead of killing them. As soon as you're done using a wipe on one surface, throw it away in a lined trash can. Grab another wipe if you still need to do more cleaning.^[11]
   
   • If you're wearing gloves, throw them away when you're done (or disinfect them, if they're reusable).

[Edit]Making DIY Hand Wipes

1. Use soap and water or commercial hand sanitizer if you can. According to the Centers for Disease Control and Prevention, the best way to clean your hands is to wash them with soap and water for at least 20 seconds. If you don't have soap and water, using a gel hand sanitizer that's at least 60% alcohol is your best bet.^[12] Don't try to make your own hand sanitizer unless you have absolutely no choice, since it's very difficult to create a product that's both effective against germs and safe for your skin.^[13]
   
   • Most alcohol that you can buy in a drug store or department store will probably not be concentrated enough to easily make a 60% alcohol solution when you mix it with other ingredients, such as aloe gel.
   • Be aware that regularly using highly concentrated alcohol can eventually damage your skin and make it easier to absorb toxins and other contaminants through the damaged skin barrier.^[14]
2. Combine of 99% rubbing alcohol and aloe vera gel. Aside from soap and warm water, hand sanitizers that are at least 60% alcohol are your best option for killing germs and viruses on your hands.^[15] Add a little pure aloe vera gel to the mix to make the combination less drying on your skin. A combination of 2 parts 99% isopropyl alcohol and 1 part aloe gel will give you an effective concentration of alcohol.^[16]
   
   
   • You can buy isopropyl alcohol in most drug stores or grocery stores, but you may have trouble finding the concentration you need. If you can't find 99% alcohol in stores near you, you can purchase it online.^[17]
   • Aloe vera gel is available from most drug stores or grocery stores. You can also squeeze it directly out of an aloe leaf.
   • If you absolutely can't find isopropyl alcohol, ethanol (the kind of alcohol that's in alcoholic beverages) will also work. However, you'll need to find alcohol that's 180 proof or higher—your average vodka won't be strong enough.
3. Pour the mixture into a clean plastic container. Put your DIY hand sanitizer in an empty soap dispenser or another plastic container. Close the lid tightly to prevent it from evaporating.^[18]
   
   
   • If the container has been used before, wash it thoroughly with soap and hot water before adding the disinfectant.
4. Squeeze the mixture onto a paper towel or tissue. When you're ready to use your sanitizer to disinfect your hands or another surface, simply squeeze or pump a little of it onto a clean piece of paper towel, tissue, or gauze. Use enough to thoroughly dampen your wipe.^[19]
   
   
   
5. Wipe your hands thoroughly and discard the wipe. Wipe all surfaces of your hands, including the backs of your hands, your wrists, and the spaces between your fingers. Inspect your hands to make sure they're visibly clean. Allow your hands to air dry instead of wiping or rinsing them off.^[20]
   
   
   
   • Rinsing your hands or wiping away the hand sanitizer too soon may prevent it from completely disinfecting your hands.

[Edit]Video

[Edit]Things You'll Need

[Edit]Creating Disinfecting Surface Wipes

• Cylindrical plastic food-storage tub with a lid
• Box cutter or precision knife
• Roll of paper towels
• Sharp kitchen knife or band saw
• EPA-approved disinfectant solution, such as isopropyl alcohol, Lysol, or Clorox

[Edit]Making DIY Hand Wipes

• 99% isopropyl alcohol
• 100% aloe vera gel
• Clean plastic container, such as an empty soap dispenser
• Paper towels or tissue

[Edit]Tips

• Since the outbreak of the COVID-19 coronavirus, the CDC has recommended that people frequently clean and disinfect high-touch surfaces, such as doorknobs, light switches, tables, and chairs, to prevent the virus from spreading.^[21]
• The best way to clean your hands is by washing them in warm water and soap for at least 20 seconds, especially if your hands are visibly dirty or greasy. If you don't have access to soap and water, an alcohol-based hand sanitizer or disinfecting wipe is a good alternative.^[22]

[Edit]Warnings

• Don't try to make your own hand sanitizer unless you don't have access to soap and water or commercial hand sanitizer! It's very difficult to create a product that will kill germs and viruses effectively without hurting your skin.^[23]
• Baby wipes, anti-bacterial wipes that aren't alcohol-based, and botanical or essential-oil based wipes are not effective for killing the coronavirus.^[24] Stick to alcohol-based sanitizers for cleaning your skin, or use one of the other cleansers on the EPA's list of approved disinfectants for the coronavirus.^[25]

[Edit]References

[Edit]Quick Summary

1. ↑ https://www.today.com/home/there-s-right-wrong-way-use-cleaning-wipes-apparently-t154581
2. ↑ https://www.today.com/home/there-s-right-wrong-way-use-cleaning-wipes-apparently-t154581
3. ↑ http://www.idyllopuspress.com/meanwhile/279/279/
4. ↑ https://www.today.com/home/there-s-right-wrong-way-use-cleaning-wipes-apparently-t154581
5. ↑ https://www.cdc.gov/flu/school/cleaning.htm
6. ↑ https://www.epa.gov/sites/production/files/2020-03/documents/sars-cov-2-list_03-03-2020.pdf
7. ↑ https://www.today.com/home/there-s-right-wrong-way-use-cleaning-wipes-apparently-t154581
8. ↑ https://www.today.com/home/there-s-right-wrong-way-use-cleaning-wipes-apparently-t154581
9. ↑ https://www.today.com/home/there-s-right-wrong-way-use-cleaning-wipes-apparently-t154581
10. ↑ https://www.cdc.gov/flu/school/cleaning.htm
11. ↑ https://www.ewg.org/enviroblog/2015/09/trouble-disinfecting-wipes
12. ↑ https://www.cdc.gov/coronavirus/2019-ncov/prepare/prevention.html
13. ↑ https://www.consumerreports.org/cleaning/common-household-products-that-can-destroy-novel-coronavirus/
14. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2596158/
15. ↑ https://www.nytimes.com/2020/03/11/smarter-living/wirecutter/coronavirus-hand-sanitizer.html
16. ↑ https://www.theverge.com/2020/3/2/21161346/hand-sanitizer-diy-how-to-hand-wash-cdc-alcohol-virus-illness
17. ↑ https://www.usatoday.com/story/tech/reviewedcom/2020/03/10/heres-where-buy-hand-sanitizer-online/5012570002/
18. ↑ https://www.theverge.com/2020/3/2/21161346/hand-sanitizer-diy-how-to-hand-wash-cdc-alcohol-virus-illness
19. ↑ https://www.businessinsider.com/coronavirus-how-to-make-hand-sanitizer-and-cleaning-wipes-2020-3
20. ↑ https://www.cleaninginstitute.org/cleaning-tips/hands/hand-sanitizers
21. ↑ https://www.cdc.gov/coronavirus/2019-ncov/community/home/cleaning-disinfection.html
22. ↑ https://www.cdc.gov/coronavirus/2019-ncov/protect/prevent.html
23. ↑ https://www.consumerreports.org/cleaning/common-household-products-that-can-destroy-novel-coronavirus/
24. ↑ https://www.nytimes.com/2020/03/11/smarter-living/wirecutter/coronavirus-hand-sanitizer.html
25. ↑ https://www.epa.gov/sites/production/files/2020-03/documents/sars-cov-2-list_03-03-2020.pdf

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How to Prepare Your Yard for Summer

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The secret to keeping your yard thriving throughout the summer lies in the lawn care techniques you implement during the spring. By getting started early in the year, you'll develop a resilient lawn that's resistant to the effects of the sun, weeds, pests and heavy foot traffic. Follow these guidelines to prepare your yard to grow nice and green for the summer.

[Edit]Steps

[Edit]Getting Your Lawn Ready for Summer

1. Aerate your lawn to promote the healthy formation of the root system. Aeration allows the grass to breathe, and also enables water and nutrients reach the root system more efficiently. Failure to aerate your lawn sufficiently will make it much more difficult for grass and plants to survive during the hottest part of the season.^[1]
   
   • Perform the process in the autumn if your lawn is a cool-season grass, like bluegrass or ryegrass. If you live in a climate where warm-season grasses thrive, aerate in early spring.
   • Many experts suggest aerating your lawn every 1 to 3 years, but high-traffic areas may require more frequent attention.
2. Rake your lawn to remove thatch and other debris. Go over your lawn from end to end with a rake to clear it of thatch, or decaying plant material, that has accumulated on the ground. A thick layer of thatch can block sunlight and prevent water from reaching deep down to the roots of the grass. Dethatch in late autumn while you're raking leaves to prepare your yard for the summer.^[2]
   
   • Consider raking again in spring, particularly if your lawn shows evidence of compaction.
3. Fertilize the yard according to the type of grass you have. Fertilizers supplement the nutrients found in your lawn's soil and keeps grass growing thick and lush. Apply fertilizer at least twice a year during the peak growing seasons of your lawn. Scale back fertilizing about 30 days before the highest summer temperatures hit.^[3]
   
   • Cool-season grasses: lawns comprised of these types of grasses should be fertilized during early spring and at the onset of fall. Use fertilizer with higher nitrogen concentrations when fertilizing in autumn to ensure the survival of the grass.
   • Warm-season grasses: these varieties flourish during the summer months. A nitrogen-rich fertilizer should be spread in the spring, when the lawn shows its first signs of vibrancy. Fertilize again in late summer.
4. Reseed bare patches. This should be done prior to your grass's peak growing season, preferably in the fall. Till the soil and spread the seed evenly across the bare spot to fill in gaps in the lawn growth. Use a standard fertilizer and water the area as you normally would.^[4]
   
   • Add nitrogen-rich fertilizer after the seeds have germinated to ensure robust growth.^[5]

[Edit]Maintaining Your Yard

1. Mow the grass regularly. Mowing should be done roughly once a week, though how fast your grass will grow will depend on climate conditions. Keep grass cut to a height of about 2.5 to 3", except in the hottest part of the summer, when you should let it grow about half an inch longer. Mowing keeps grass growing at a healthy rate and makes your lawn look neat and manicured.^[6]
   
   • Grass needs to grow slightly longer in the hottest summer months to provide shade for its roots and conserve moisture in the soil. Be careful not to cut more than about 1/3 of the blade at a time, as this can cause structural damage to the grass that inhibits growth.^[7]
   • Make sure you give your lawn mower a checkup before bringing it out of winter hibernation. Dull blades should be sharpened, tires should be inflated and there should be a sufficient amount of oil in the motor.
2. Prune trees and shrubs. Trim dead and excess growth off of trees and shrubs in your yard. Pruning promotes healthy growth by eliminating parts of the shrub that are dead, infested with harmful insects or damaged by weather. It also allows you to shape the growth of the tree or shrub, resulting in a more aesthetic appearance.
   
   • Look for dead and damaged limbs to prune first. These will usually be identifiable by their colorless appearance and lack of living thriving foliage. At best, dead limbs are an eyesore; at worst, disease can spread to the rest of the shrub.
   • Always remove any tree limbs that extend precariously over driveways, walkways or any place in that yard where people tend to gather. These can be become a hazard if they fall.
3. Set up a sprinkler system for consistent watering. Your grass and plants need copious amounts of water to survive in the dry summer heat. Even in areas that receive a lot of rainfall, natural moisture might not be enough to keep your greenery healthy on its own. Set up a sprinkler system to run every 24 hours to ensure that your lawn and surrounding plants are being effectively irrigated.^[8]
   
   • It's best to water slowly and gradually to allow water to penetrate to the root level and avoid runoff. Having your sprinkler system set to a timer and moving in smooth, sweeping motions can accomplish this.^[9]
   • Water your yard at night or in the cool early morning hours so that the moisture is going straight to the grass rather than being evaporated by heat.
4. Keep pests under control. Inspect flower bushes, shrubs and fruit trees periodically for garden pests like aphids, grasshoppers, slugs and snails. These little critters like to make a meal out of the leaves of flowering plants, which can compromise the health of the plant. Remove larger offenders by hand or with a water hose and treat plants with natural pesticides to keep pests away from the plant in the future.^[10][11]
   
   • Plants are natural habitats to many different kinds of animals and insects, and some are more destructive than others. It might be a good idea to do some research on the kind of pests that populate your area so that you can tell a harmless bug from an unwelcome one.^[12]
   • If you grow fruits or vegetables, watch out for larger grazing animals like rabbits and deer. If left unchecked, they can ruin weeks of hard gardening work in a matter of days.
5. Use mulch to keep plants growing. Spread a thin layer of mulch over the base of plants during the height of the summer heat. Mulch is full of beneficial soil nutrients and is dense enough to protect a plant's roots and stalk from the sun. Mulching in conjunction with frequent watering will ensure that your plants never go thirsty.^[13]
   
   • Mulch can be bought cheap at any gardening center, or you can easily make your own from the brush in your yard using a wood chipper or shredder.

[Edit]Turning Your Yard Into a Summer Haven

1. Keep a flower bed. Designate a small corner of your yard to use to grow flowers. Plant a variety of seasonals and perennials to suit your own preferences. The delightful colors and fragrances of a flower bed can add an idyllic beauty to your home.^[14]
   
   • Consult with a gardening expert to see what types of flowers grow best in your region's particular climate.
   • Don't overwater flowers. Unlike fast-growing plants like grass and shrubs, flowers don't require as much moisture on average, and watering too often may cause them to wither.
2. Plant a vegetable garden. Many people have begun sewing small patches of crops right in their own backyards. Decide what you'd like to grow—beans, cucumbers, tomatoes, peppers, squash; your options are nearly limitless—and make sure the soil is thoroughly aerated and suitable to grow vegetables in. Raising your own small batches of vegetables will give your yard a utilitarian appeal while providing you and your family with fresh, homegrown food to enjoy all summer long.^[15]
   
   • Use organic compost to help vegetable crops absorb vital nutrients.
   • If yard space is an issue, considering planting your vegetables on a vertical trellis, or even in a compact grower that you can keep inside your own house!^[16]
   • Pick ripe vegetables immediately to keep pests from feeding on them.
3. Put up a fence. Build a simple wooden fence to mark your property and give your yard a sense of peaceful containment. Fences can be useful for offering a little privacy if you live in a crowded neighborhood, as well as keeping out animals that may trample and devour plants.^[17]
   
   • If you contract with a handyman, ask them about the materials and expenses needed to put a fence around your yard.
4. Build a rustic footpath. If you have an especially large yard, or one that is divided up with shrubs, flower beds or amenities like a pool or fire pit, you might construct a simple stepping stone path out of flagstones or wooden planks. A footpath can give you an expedient way to traverse your yard or garden without wearing down the grass, is easy to build and has a pleasant, quaint aesthetic.^[18]
   
   • Take a look at these resources for simple plans to lay down a footpath: ^[19][20]
5. Invest in some outdoor furniture. You'll be spending a lot of time outside this summer, so make sure you do it in leisure. Purchase some nice, sturdy lawn chairs to give you a place to sit and sip lemonade on a hot day. If space permits, you could even set up an entire dining set to host picnics. Study the layout of plants, trees and shrubs to decide on the best way to arrange the furniture, and turn your yard into a relaxing outdoor lounge. ^[21][22]
   
   • Be sure that you're buying furniture with water-resistant cushions and surfaces. This way, you won't have to worry about bringing it in every time it rains. Water-resistant outdoor furniture is often cleaned easily, as well.
   • Place a small bench within a garden for a nice seating area, or lay out some reclining chairs somewhere unshaded for sunbathing.

[Edit]Video

[Edit]Tips

• If local restrictions limit the amount of watering you can do, target areas of your lawn that get the most foot traffic. These areas need strong root systems to withstand the constant wear.
• Take care of big yard projects, like planting new grass, before the onset of summer to make sure that grass and plants are growing properly. High temperatures and lack of moisture in the summer will make it difficult for newly-planted seed to flourish.
• Get friends and family to pitch in on lawn and garden care for a fun, productive activity to do together outside.

[Edit]Warnings

• Exercise caution when using dangerous lawn care tools, such lawn mowers, weed eaters and pruning shears. Accidents happen.
• Fertilizer contains potentially dangerous chemicals. Avoid breathing or ingesting fertilizer when applying it to your lawn. Always wash your hands thoroughly and immediately after working with fertilizer, and rinse your eyes and mouth if they happen to come into contact with fertilizer.
• Overwatering plants is likely to kill them. Know how much water your grass needs as opposed to shrubs, flowers and fruits and vegetables. Irrigating your lawn can be done automatically through the use of a sprinkler system, but most other plants will require you to water manually and keep up with the amount of water that the plant is getting regularly.

[Edit]Things You'll Need

• Lawn aerator
• Fertilizer
• Grass seed
• Lawn mower
• Sprinkler system
• Gardening shears
• Seeds for planting flowers or fruits/vegetables (optional)
• Stones or planks for footpath (optional)
• Outdoor furniture (optional)

[Edit]Related wikiHows

• Prepare Your Garden for Winter
• Get Rid of Moles in Your Lawn
• Prepare Your Garden for the Fall
• Prepare a New Garden Bed
• Fertilize a Lawn

[Edit]References

• http://www.popularmechanics.com/home/improvement/lawn-garden/4217234

1. ↑ https://www.briggsandstratton.com/na/en_us/support/maintenance-how-to/browse/aeration-why-how-and-when-to-aerate-your-lawn.html
2. ↑ http://www.dummies.com/how-to/content/how-to-dethatch-your-lawn.html
3. ↑ http://www.lowes.com/projects/lawn-and-garden/fertilize-your-lawn/project
4. ↑ http://www.scotts.com/smg/goART3/Howto/how-to-reseed-a-lawn/34000010/12400011/32000007/18800019
5. ↑ http://www.cropnutrition.com/efu-nitrogen
6. ↑ http://www.savatree.com/summer-lawn-tips.html
7. ↑ http://www.todayshomeowner.com/summer-lawn-care-guide/
8. ↑ http://www.hometips.com/lawn_sprinklers.html
9. ↑ http://www.american-lawns.com/lawns/watering.html
10. ↑ http://www.hometips.com/repair-fix/yard-garden-care-spring.html
11. ↑ http://www.planetnatural.com/pest-problem-solver/lawn-pests/aphid-control/
12. ↑ http://www.planetnatural.com/pest-problem-solver/garden-pests/
13. ↑ http://www.saferbrand.com/resources/lawn-garden-articles/5-tips-to-prepare-your-garden-for-summer
14. ↑ http://www.bhg.com/gardening/yard/garden-care/ten-steps-to-beginning-a-garden/
15. ↑ http://www.planetnatural.com/vegetable-gardening-guru/tips/
16. ↑ http://www.vegetable-gardening-online.com/vertical-vegetable-gardening.html
17. ↑ http://www.familyhandyman.com/garden-structures/fences/build-a-privacy-fence/view-all
18. ↑ http://www.familyhandyman.com/garden-structures/garden-paths/affordable-garden-path-ideas/view-all
19. ↑ https://www.wikihow.com/Build-a-Small-Garden-Path
20. ↑ http://www.thisoldhouse.com/toh/article/0,,220000,00.html
21. ↑ http://www.coastalliving.com/homes/decorating/outdoor-deck-furniture
22. ↑ http://www.architectureartdesigns.com/22-easy-fun-diy-outdoor-furniture-ideas/

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How to Be Prepared for a Hike

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Hiking is a great way to spend time outdoors and get a lot of exercise. While you may be eager to go out into the wilderness, taking time to prepare for your hike will help keep you safe and comfortable. Even if you're just going out for a day hike, there are essentials you should bring with you. If you plan on going on a more advanced hike, warm up with some exercise beforehand so you don't get exhausted later on. As long as you plan ahead, you'll be ready to take on any hike!

[Edit]Steps

[Edit]Planning Your Hike

1. Choose a trail that's within your skill level. If you're a beginner and you haven't had a lot of experience hiking, pick shorter trails that have gentle inclines so you don't get as tired. If you have more experience hiking, you can also try wilderness trails that are steeper or have more difficult footing. Only choose long, steep trails if you've been hiking a lot since they can be dangerous to attempt them if you aren't prepared for the conditions.^[1]
   
2. Check the route and trail conditions online if you can. Search the park's website for a trail map or use a hiking website, like AllTrails or Hiking Project, to find trails near you. Pay attention to how long the trail is and how long it normally takes to complete the round-trip. A few days before and on the morning of your hike, check the conditions to see if they've changed and affected the route. Make note of the trail condition so you can wear shoes that offer the most support.^[2]
   
   • Trails do close from time to time, so always be sure to check if they're open before you leave for your hike.
   • Many other hikers rate and describe the trails they use, so read through them to see if the trail is right for you.
   • Keep track of the amount of time you've been hiking and leave the same amount of time before sunset so you can get back to your starting point before dark.
3. Look up the weather forecast so you can plan your outfit. Check the hourly forecast to see how warm it's going to be during your hike. If it's going to be cold, you'll have to pack more layers so you stay warm. Also be sure to check if it's going to rain, since you may want to bring a rain jacket or waterproof clothes so you stay dry.^[3]
   
   • The temperature can drop quickly if you change altitudes during your hike, so bring extra layers of clothes in case you get cold.
4. Choose to hike in the morning or afternoon while the sun is out. Trails are usually less busy in the morning and temperatures are cooler so you'll feel more comfortable. Otherwise, pick a time in the afternoon while the sun is still out. Avoid hiking after dark if you can since you may not notice uneven trails and could get lost.^[4]
   
   • Your pace may vary depending on the difficulty of the trail. and an additional 30 minutes for every of uphill elevation. So a flat loop would take about 2 hours to complete.}}
5. Learn about what dangerous animals may live in the area. Hiking in the wilderness is great for getting closer to nature, but there may be some animals to avoid. Search on the park or trail's website to find out what animals have been spotted in the area and what you should do if you encounter one.^[5]
   
   • For example, there could be bears, wolves, or mountain lions in your area.
   • Most animals are as scared of you as you are scared of them. Usually, animals will avoid you as long as you avoid them.
6. Ask someone to hike with you so you stay safe. Avoid hiking alone since you won't be able to reach someone in case there's an emergency. Talk to other friends that hike and see if they want to come with you. Otherwise, you may be able to find hiking groups in your area. Try using an app like Meetup or checking for flyers at an outdoor supply store.^[6]
   
   • Ask the person what distance they're comfortable hiking. You may need to adjust your route if they aren't as experienced.
7. Tell other people where you're hiking and how long you'll be gone. Before you leave, talk to other friends and family members and let them know exactly where you're going. Show them a map of the trail and mention what time you plan to be finished. That way, someone knows where you are in case there's an emergency.^[7]
   
   • While you're out on the hike, try to check in on a set schedule so your friends and family know you're safe.

[Edit]Dressing and Packing

1. Wear breathable layers of clothing. Even if you're hiking in the heat of summer, bring multiple layers of thin, breathable clothes just in case it gets colder. Pack a long-sleeved shirt and a pair of pants so that you can put them on over your other clothes. Choose fabrics that are labeled "moisture-wicking" to help you stay cool and dry throughout the hike.^[8]
   
   • Avoid cotton clothing since it holds moisture and can get heavy.
   • Opt for lighter colors since you'll feel cooler and you'll be able to spot any ticks or pests easier.
2. Put on trail shoes or hiking boots for the best foot support. If you're only going on a light hike on an easy trail, you can probably get away with wearing a comfortable pair of tennis shoes. Otherwise, look for trail shoes or hiking boots that are stiff so you don't sprain or twist your ankle. Make sure your shoes or boots fit tightly and are comfortable since you'll be walking in them for a few hours.^[9]
   
   • If you're breaking in new shoes or boots, wear them out for hikes that are to break them in. As they get more comfortable, increase your distance.
3. Carry your cell phone with you at all times. Make sure your cell phone is in a convenient location where you won't lose it. Put it in your pocket, an arm band, or a backpack so it can't fall out. Use your phone to take pictures, track your location, watch the time, and to make phone calls if there's an emergency.^[10]
   
   • Check in with other friends and family throughout your hike so they know you're safe.
   • Consider bringing a portable charger for your phone just in case the battery dies while you're on the trail.
   • You may not get service depending on where you're hiking.
4. Use a backpack with chest or waist straps. Choose a lightweight backpack so you don't have a lot of weight to carry. Try to find something that fits well on your back and has comfortable padding on the straps. Check if there are straps that go around your chest and waist so you don't have so much weight on your shoulders throughout the hike.^[11]
   
   • Hiking backpacks are more lightweight and have more convenient storage than regular backpacks. You can buy one from an outdoor supply store, but they usually will cost around $50–200 USD.
   • Avoid stuffing your backpack full since it will get really heavy and will be difficult to carry.
5. Take a map and compass in case you get lost. Even if you have a GPS on your phone, you may need to use a map in an emergency. Try to find a topographical map of the area so you can easily locate landmarks and trails. Make sure you have a compass so you can determine which direction you're facing.^[12]
   
   • You can usually get a trail map at a park ranger's stations or a visitor center.
   • As a quick reference, remember that the sun rises in the east and sets in the west. If you find the sun in the sky, you can get a rough idea of which direction you're facing.
6. Bring nutritious snacks with carbs and proteins to help you stay energized. Avoid fatty or sugary snacks since they won't provide as many nutrients. Instead, look for snacks that have lots of carbs or proteins, such as beef jerky, nuts, trail mix, or granola bars. You can also eat fruit and vegetables if you want something fresh. Always pack enough food so you have enough for an extra day just in case there's an emergency.^[13]
   
   • Other foods you can bring include dried fruit, seeds, tuna or salmon pouches, and cheese.^[14]
   • Keep any food packaging in your backpack so you can throw it away properly later.
7. Pack of water for every hour you'll be gone. Look for insulated water bottles so it stays cold while you're hiking. Look at how much time it takes to hike the trail and have at least per hour. Keep the water bottles in an easy-to-reach spot in the side or top pockets of your backpack.^[15]
   
   • You may need more water if there are high temperatures or if you're hiking a more strenuous trail.
8. Apply bug spray and sunscreen every 2 hours while hiking. Look for bug spray that has DEET since it helps repel mosquitoes, flies, and ticks more efficiently. If the sun is out, get sunscreen that's at least 30 SPF and rub it into any exposed skin. Reapply the bug spray and sunscreen about every 2 hours since the other applications will sweat off.^[16]
   
   • You can also wear a hat and sunglasses to keep the sun out of your eyes.
   • Check your legs and pants for ticks if you walk through tall grass.
9. Keep an emergency kit in your pack in case of an accident. Include bandages and disinfectant so you can help with minor scrapes and cuts. Also pack a signal mirror, a piece of bright-colored cloth, and a whistle to make it easier to get someone else's attention from a distance. Carry a headlamp with you just in case it gets dark so you can see the trail and are more visible to other people. Put matches and a pocket knife or multi-tool in the kit as well so you can start a fire and make repairs to your gear if you need to.^[17]
   
   • If you're planning a multi-day trip, plan on bringing a tent or emergency shelter as well.
10. Use trekking poles to help brace your knees. Trekking poles are sturdy walking sticks that take pressure off your knees so you don't feel as sore at the end of your hike. Adjust the height of your trekking poles so they reach the ground when you have your elbows bent at 90 degrees. Make sure the poles have a comfortable grip, or else your hands will get sore as you use them.^[18]
    
    • You can buy trekking poles from your local outdoor supply store.
    • You do not need trekking poles for your hike if you don't want them.

[Edit]Conditioning for Advanced Hikes

1. Eat a meal with carbs and protein before your hike. Carbs and protein help give your body energy so you don't get exhausted while you're out on your hike. Opt for something like oatmeal, eggs, pasta, and lean meat since they're nutritious. Incorporate fruits and vegetables into your meal as well for additional carbs and natural sugars.^[19]
   
   • Avoid overeating since you may feel uncomfortable while you're out hiking.
2. Go for long walks 2–3 times a week. Walk at a comfortable pace where you can still hold a conversation without breathing heavily. Start with walks that are about 30–60 minutes long so you don't get too worn out. Take a rest day between walks so you don't get any sprains. At least once a week, go on a walk that's 2 hours or longer so you can build your stamina. By the time you go on your hike, you should be comfortable going on walks that last 4–6 hours.^[20]
   
   • Try walking on different terrains since hiking trails aren't usually paved.
   • Track how far you walk using your phone or smartwatch so you know your pace.
   • Take the stairs whenever you can so you get used to climbing elevation.
3. Incorporate squats and lunges into your workout to strengthen your legs. Keep your back straight and feet shoulder-width apart. To do a squat, bend your knees until they're at a 90-degree angle. Hold the position for a count before standing up again. If you want to do a lunge, step forward with 1 leg and bend your knees at 90-degree angles. Push yourself back up to a standing position. Do 2–3 sets that are 10 reps each.^[21]
   
   • Working out your legs prevents them from getting sore and exhausted while you're in the middle of your hike.
   • Hold dumbbells while performing squats or lunges if you want to build more muscle.
4. Exercise your core to improve your balance. You'll have to carry hiking gear and supplies, so it may be difficult to keep your balance on uneven trails. Try doing 10–20 sit-ups or holding a plank position for 30 seconds to help you build up your core. Aim to do 2–3 sets of each exercise at least 2–3 times per week.^[22]
   
5. Try foot exercises to prevent sprains and aches. Spread a towel flat on the floor and set your foot on top of it. Keep your heel still and grab the towel with your toes. Pull the towel closer toward your heel before stretching your foot out again. Do this 5 times with each foot. You can also pick up marbles with your toes and drop them into a cup as an alternative way to stretch your arches.^[23]
   
   • If your feet get sore, lay a cold bottle horizontal on the floor and roll your foot over it.
6. Practice cardio exercises to help increase your stamina. Even though going for a walk is a cardio exercise, try doing something that's more high-intensity a few times a week. Focus on cardio exercises that work your legs, such as running, cycling, soccer, or swimming. Work on your cardio at least 2–3 times a week on top of your walks.^[24]
   
   • Include high-intensity cardio in your walks. For example, you could jog for 10–20 minutes in the middle of your walk to raise your heart rate.

[Edit]Tips

• Know your limits when you're planning a hike and don't choose a route that's too long or difficult for you to complete.
• While you're out on your hike, don't leave any waste behind and don't disturb any nature so you don't leave any trace. That way, you preserve the wildlife and trail conditions for others.^[25]

[Edit]Warnings

• Always tell someone where you're hiking and how long you expect to be gone if you go hiking alone. Check in with them frequently so they know you're safe.
• Avoid overpacking since you'll have more weight to carry and you could get exhausted.
• The temperature can change quickly while you're hiking, so take a few extra layers of clothing just in case.

[Edit]Things You'll Need

• Breathable clothes
• Trail shoes or hiking boots
• Backpack
• Cell phone
• Water bottles
• Map
• Compass
• Bug spray
• Sunscreen
• First aid kit
• Signal mirror
• Whistle
• Duct tape
• Matches
• Pocket knife
• Trekking poles

[Edit]Related wikiHows

• Hike Mt. Monadnock Via the White Arrow Trail
• Plan a Backpacking Trip
• Make a Good Staff Quickly
• Whistle Using an Acorn Cap

[Edit]References

1. ↑ https://www.girlscoutsosw.org/content/dam/oregon-sw-washington-/forms/GSOSW_Hike_Selection_Guide.pdf
2. ↑ https://www.nps.gov/articles/hiking-safety.htm
3. ↑ https://www.dec.ny.gov/outdoor/28708.html
4. ↑ https://www.seattleymca.org/blog/how-prepare-your-next-hike
5. ↑ https://www.nps.gov/articles/hiking-safety.htm
6. ↑ https://www.nps.gov/appa/planyourvisit/safety.htm
7. ↑ https://www.seattleymca.org/blog/how-prepare-your-next-hike
8. ↑ https://www.dec.ny.gov/outdoor/28708.html
9. ↑ https://americanhiking.org/resources/hiking-boots/
10. ↑ https://www.seattleymca.org/blog/how-prepare-your-next-hike
11. ↑ https://youtu.be/JcfYXSR-Jtc?t=25
12. ↑ https://www.nps.gov/articles/10essentials.htm
13. ↑ https://www.nps.gov/articles/10essentials.htm
14. ↑ https://www.wildlandtrekking.com/blog/best-foods-to-eat-while-hiking/
15. ↑ https://americanhiking.org/resources/10essentials/
16. ↑ https://www.dec.ny.gov/outdoor/28708.html
17. ↑ https://www.seattleymca.org/blog/how-prepare-your-next-hike
18. ↑ https://americanhiking.org/resources/trekking-poles/
19. ↑ https://www.wildlandtrekking.com/blog/best-foods-to-eat-while-hiking/
20. ↑ https://www.intrepidtravel.com/adventures/trekking-training-guide-tips/
21. ↑ https://www.nzwalks.com/what-you-need-2/how-to-prepare-for-a-hike/
22. ↑ https://www.nzwalks.com/what-you-need-2/how-to-prepare-for-a-hike/
23. ↑ https://www.wta.org/go-outside/trail-smarts/how-to/how-to-avoid-common-hiking-injuries
24. ↑ https://www.nzwalks.com/what-you-need-2/how-to-prepare-for-a-hike/
25. ↑ https://www.nps.gov/articles/leave-no-trace-seven-principles.htm

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