SOME TIPS FOR SURVIVING WALKING IN THE SPANISH MOUNTAINS

• Water - the bare minimum that one should take on a walk is four litres, ideally six.
• Always wear a hat with a wide brim (like Australians wear - you don't need the corks though!) with a strap, so that the forehead and back of the neck are shaded. A baseball cap is next to useless.
• A GPS is essential for many of the walks as the tracks are not always clear and it is easy to get lost.
• Walker's stick(s)
• If in a group, then walkie talkies are a good idea.

Some suggestions for items in your backpack:

• Whistle
• Light cagoule
• 10m rope
• Afterbite / Wasp eze
• Salbutamol inhaler
• Sunscreen - which should be applied to all exposed skin before starting the walk
• Insect repellent
• Swiss knife
• Tinned food - sufficient for 2 meals
• Iodine
• Torch
• Mobile phone
• Self-adhesive bandage.
• Antiseptic cream

It may seem like stating the obvious, but it gets very hot in Spain and the mountains offer very little shade, so if you are fair skinned or someone who feels the heat, you need to take this into account. Light coloured clothes stay cooler than dark ones. Always wear long trousers or ones with detachable legs to cool off after a long walk. Lots of walks pass through scrubland that can be uncomfortable if the legs aren't covered.

Probably most important of all is a good pair of walking boots with ankle support and thick rubber soles. Many walks involve walking on scree and this can be very painful if one doesn't have proper soles.