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Iran has some of the most varied landscapes in the world, from the dense forests of the north to the quiet deserts and snow-covered mountains. But what really makes a trip enjoyable is choosing the right destination in the right season. In this guide, we look at the best nature travel destinations in Iran for each season, so you know exactly where to go and what kind of experience awaits you. Table of Contents: The best nature travel destinations in spring The best nature travel destinations in summer The best nature travel destinations in autumn The best nature travel destinations in winter Important tips before heading into nature Conclusion Frequently Asked Questions The Best Nature Travel Destinations in Spring Spring is the best time to see Iran's nature alive and green. The weather is usually mild, and everywhere is full of flowers and freshness. In this season, many parts of the country are at their very best, and you can head for the most attractive spring nature destinations. Alimestan Forest Alimestan Forest is located near Amol and is one of the most famous spring forests in Iran. With its misty views and lush green trails, it is very popular among nature lovers. Its vegetation includes hornbeam and beech trees and forest shrubs, and species such as wild boar, foxes and forest birds can be seen there. The combination of mist, green trees and the silence of the forest creates a completely peaceful atmosphere. Kalpush Poppy Plain This plain lies on the border between Semnan and Golestan provinces, and in spring it turns into a natural red carpet of wild poppies. Its vegetation mostly consists of rangeland plants and seasonal flowers, and small animals such as hares and plains birds can be seen there. This area is one of the most distinctive spring landscapes in Iran for photography. Why is spring the best time for nature travel?Because the weather is mild, nature is at its greenest, and hiking routes are usually in their best condition. The Best Nature Travel Destinations in Summer Summer is the best time to escape the heat and head to cooler areas. In this season, many of Iran's mountain and summer-pasture regions become the best destinations for travel and nature trips. Dar Gorge Dar Gorge is one of the most distinctive and exciting summer destinations in northern Iran, located near Nowshahr.It is a narrow gorge with tall rock walls and a cool river flowing along its length. Its vegetation includes dense trees, mosses and moisture-loving plants, and forest birds and small animals can be seen around it.The experience of wading through cool water between tall, shaded walls makes Dar Gorge a completely different summer destination: a place where you get to touch nature and escape the summer heat at the same time. Subatan Summer Pasture Subatan is one of the most beautiful summer pastures in northern Iran, located in the highlands of Talesh. Its vegetation includes wide meadows, wildflowers and scattered forests. Livestock such as horses and cattle graze in the open pastures, and mountain birds are among the wildlife in the area. The weather in Subatan is pleasantly cool in summer, and the combination of mist, green meadows and wooden huts creates a dreamlike atmosphere. Gahar Lake Gahar Lake lies in the heart of the Oshtorankuh range and is known as the “Jewel of the Zagros.” The surroundings are covered with mountain plants and oak trees, and species such as chukar partridge, wild goat and ibex can be seen in the area. The clear water of the lake beside the mountains creates a very calm and beautiful scene. Why is summer good for nature travel?Because you can go to cool mountain and summer-pasture areas and enjoy nature and pleasant weather without dealing with extreme heat. The Best Nature Travel Destinations in Autumn Autumn is the season of colors, when nature is at its most beautiful. At this time of year, many of Iran's forests and natural areas are transformed into extraordinary and distinctive landscapes. Dohezar and Sehezar Forests These forests lie in the highlands of Tonekabon and are among the best autumn destinations in Iran. The vegetation includes beech, maple and oak trees, which turn yellow, orange and red in autumn. Together with these colors, the autumn mist creates a completely cinematic atmosphere. Golestan National Park Golestan National Park is one of the oldest protected areas in Iran. The area has great plant and animal diversity, and species such as red deer, leopards and wild boar live there. In autumn, the blend of colors and the morning mist make this area truly special. Why is autumn a good time for nature travel?Because the weather is cool and pleasant, nature is at its most colorful, and thanks to the smaller crowds, you get a calmer and more enjoyable nature trip. Best Winter Destinations for Nature Travel Winter offers a different and distinctive kind of nature travel experience, and it suits adventure lovers best. In this season, some parts of Iran take on a completely different look and become attractive destinations for winter trips. Maranjab Desert Maranjab Desert lies north of Aran and Bidgol and is one of the most famous deserts in Iran. Its vegetation is very sparse and consists of drought-resistant plants, and animals such as the sand fox live there. In winter, the desert weather becomes very pleasant, and its night sky is spectacular. Lar Plain Lar Plain lies on the slopes of Damavand and is completely covered in snow in winter. The area has mountain vegetation, and species such as partridges and foxes can be seen there. The silence and whiteness of the plain create a calm and unusual atmosphere. Why is winter a good time for nature travel?Because it gives you the chance to experience true silence and peace in nature, and it puts completely different scenery in front of you: snowy mountains and quiet deserts. Important Tips Before Going on a Nature Trip Before any nature trip, it is best to keep a few simple but important points in mind. First of all, check the weather so that you are not caught off guard by bad conditions. Then bring essential gear such as suitable footwear, layered clothing, enough water and light snacks. Finally, choose your destination to suit the season and your physical fitness, so that the trip is both safe and more enjoyable. Conclusion Iran's nature has a different and distinctive face in every season. From lush spring forests to quiet winter deserts, every time of year can offer you a different experience. If you choose your destination to suit the season, your trip will be both more enjoyable and safer. Ultimately, the best time to travel is when nature is at its best. Frequently Asked Questions 1. What is the best season for nature travel in Iran? Spring and autumn usually offer the best conditions, but every season has its own special destinations. 2. Where should we go for a summer trip? Summer pastures and mountain areas such as Subatan and Lake Gahar are the best options. 3. Is a trip to the desert suitable in winter? Yes, winter is the best time for desert travel because the weather is milder. 4. Which forests in Iran are best for a trip? Alimestan Forest, the Dohezar and Sehezar forests, and Golestan Forest are among the best options.

Mountaineering is one of the most rewarding nature activities, but if you don't take its risks seriously, it can quickly become a tough and even dangerous experience. The truth is that many mountain accidents happen because of a lack of awareness or because people overlook simple precautions. If you want to climb with greater peace of mind, you need to know the main mountaineering hazards and how to react in each situation. Table of contents: Natural hazards in mountaineering Warning signs in the mountains Human errors in the mountains Essential safety tips Safety equipment for mountaineering Emergency actions in the mountains Safety checklist before a climb Conclusion Frequently asked questions Natural hazards in mountaineering The mountains are a beautiful but unpredictable environment. Natural conditions can change very quickly, and if you are not prepared, they can put you in a dangerous situation. Sudden weather changes In the mountains, the weather can change within minutes, from sunshine to fog, rain or even snow. If you don't take this seriously, you may be caught off guard on the trail and lose visibility. Cold and hypothermia Hypothermia means a severe drop in body temperature. It happens when the body loses heat faster than it can produce it. Symptoms such as shivering, confusion and difficulty concentrating can be signs that it is starting.How to prevent it: Wear layered clothing, keep your body dry and carry extra warm clothes. Falls and slips Rocky, steep or icy routes can be very slippery. A single moment of carelessness can cause a fall.How to prevent it: Wear suitable footwear, move carefully and keep your balance. Rockfall and avalanches On some routes, especially at high altitude or on steep slopes, there is a risk of rockfall or avalanches.How to prevent it: Choose a safe route, check the conditions in the area and avoid crossing high-risk zones. Lack of oxygen at altitude The higher you go, the less oxygen there is, and you may suffer from headache, dizziness or weakness.How to prevent it: Ascend gradually and get enough rest. Warning signs in the mountains In the mountains, your body warns you before serious danger arises. Recognizing these signs helps you make timely decisions and prevent an accident. The most important warning signs: Severe dizziness Loss of balance Severe shivering Shortness of breath Severe headache (especially at altitude) Nausea or extreme weakness If you experience any of these signs, it is best to stop, rest and, if necessary, descend to a lower altitude. Human errors in the mountains A large share of mountaineering accidents are caused by poor decisions, not just by natural conditions. Lack of planning: Setting out without checking the route, timing and weather conditions Underestimating the route: Assuming the route is easy and ignoring its difficulty Ignoring fatigue: Disregarding your body's warnings Continuing in dangerous conditions: Insisting on climbing when conditions are unsuitable Inexperienced solo climbing: Going alone without enough preparation These simple mistakes can easily turn into dangerous situations. Essential safety tips for mountaineering To reduce the risks, following a few simple but important tips can make a big difference: Check the route and weather conditions before setting out Set a specific turnaround time Tell a reliable person about your plan Move at a pace that suits your ability Turn back in time if conditions get worse Pay attention to your body's signals These steps help you stay more in control of the situation. Safety equipment for mountaineering Having the right equipment is one of the most important factors in mountaineering safety. The right gear can prevent accidents in difficult conditions. The most important safety equipment: Proper mountaineering footwear (to prevent slips and injuries) Layered clothing (to regulate body temperature) Headlamp (for emergencies) Map or GPS (to avoid getting lost) Enough water and food (to keep up your energy) First aid kit (to deal with possible injuries) Carrying this equipment means you are prepared for different situations and can make better decisions. Emergency actions in the mountains Even if you follow all the safety tips, you may find yourself in a situation that requires quick decisions. Knowing a few simple actions can be very helpful at such times. In an emergency: Stay calm and avoid rash decisions If possible, contact the rescue services Stay on marked routes and do not leave the trail If you are injured, limit your movement and stabilize your condition If the weather turns bad, find a safe place to stop These simple actions can keep the situation from getting worse and increase the chances of getting help. Safety checklist before a climb Before starting any mountaineering trip, run through these items quickly so you can set out better prepared: Have I checked the weather? Are the route and schedule clear? Do I have the essential equipment with me? Have I packed enough water and food? Have I told a reliable person about the plan? Have I set a specific turnaround time? If your answer to these questions is "yes", you are probably ready for a safe climb. Conclusion For all its beauty and appeal, mountaineering can also involve serious risks. Understanding these dangers and following safety guidelines is the most important step toward a safe climb. If you take natural conditions seriously, avoid common mistakes and carry the right equipment, you can enjoy the experience with greater peace of mind. Above all, the most important rule in mountaineering is this: safety always matters more than reaching the summit. Frequently Asked Questions 1. What is the biggest danger in mountaineering? It is a combination of natural conditions and human error, but lack of preparation is the biggest risk factor. 2. What exactly is hypothermia? It is a severe drop in body temperature caused by cold and getting wet, and it can be extremely dangerous. 3. Is mountaineering without proper equipment dangerous? Yes. Even on easy routes, conditions can change and catch you by surprise. 4. When should we turn back? When the weather turns bad, your body is exhausted, or the situation gets out of control.

If there is one piece of gear that is truly vital in mountaineering, it is without doubt your hiking boots. A wrong choice can very quickly lead to blisters, severe fatigue or even injury. A good pair of boots, on the other hand, can make a climb easier, safer and more enjoyable. In this hiking boot buying guide, you will learn exactly which boots suit you and what to look out for when buying. Table of contents: Types of hiking boots Features of a good hiking boot How to choose the right hiking boot size Common mistakes when buying hiking boots The best hiking boot brands What is the difference between men's and women's hiking boots? Quick checklist for buying hiking boots Conclusion Frequently asked questions Types of hiking boots Hiking boots are divided into several categories based on the type of route and its difficulty: Light boots (Hiking) These are suited to short, easy routes. They are comfortable and lightweight, but not a good choice for difficult routes. Trekking boots (Trekking) Designed for long and moderately demanding routes, they strike a good balance between comfort and durability. Heavy boots (Mountaineering) These are made for professional, snow and ice climbs. These models are very durable, heavy and highly specialised. Features of a good hiking boot To choose a good pair of boots, pay attention to several important features: A durable, non-slip sole (such as Vibram) to help you keep your balance Waterproofing to keep moisture out Good ventilation to reduce foot sweat A high shaft to protect the ankle The right size (with a little free space for the toes) Balanced weight (neither too heavy nor too light) A good boot should be comfortable and also protect your feet in harsh conditions. How to choose the right hiking boot size Choosing the right size in hiking boots is far more important than you might think. The wrong size can cause blisters, pain or even damage to your toenails. To choose the right size, keep these points in mind: Measuring your foot: It is best to measure the length of your foot accurately and choose based on the brand's size chart. Try boots on in the evening: Your feet swell slightly over the course of the day, so trying boots on in the evening helps you choose more accurately. Space in front of the toes: There should be a little free space in front of your toes so that your foot does not push forward on steep routes. Finally, the boot should neither be loose on your foot nor too tight; fit is the most important criterion. Common mistakes when buying hiking boots Many people make mistakes when buying hiking boots that later cause problems on the trail: Choosing boots based on looks alone Buying a size that is too tight or too loose Not considering the type of route Not trying the boots on before buying Not wearing suitable socks Buying cheap, low-quality boots These mistakes can completely ruin your hiking experience. The best hiking boot brands There are many different brands on the market, but some stand out for their quality and popularity: Salomon – lightweight, comfortable and well suited to trekking trails La Sportiva – professional-grade and suited to difficult climbs Scarpa – durable and high quality The North Face – a blend of design and performance Columbia – affordable and suitable for beginners The brand matters, but what matters even more is that the boot fits your foot perfectly. What is the difference between men's and women's hiking boots? Women's and men's hiking boots don't differ only in appearance; they are designed around different foot shapes. Women's boots are usually narrower, have a different arch, and are shaped to better match the female foot. Men's models, by contrast, are usually wider and larger. Choosing a model that matches your foot shape means more comfort and less fatigue or risk of injury on the trail. Quick checklist for buying hiking boots Before buying a pair of boots, run through these points quickly to make a more confident choice: Are the boots completely comfortable? Is the size right, without pressing on your foot? Is there enough room in front of your toes? Is the sole suitable for the intended route? Do the boots stay firmly in place without feeling loose? Is the weight well balanced? If the answer to most of these questions is “yes,” you have probably made the right choice. Conclusion Choosing the right hiking boots is one of the most important decisions, directly affecting your comfort, safety and the quality of your experience in the mountains. If you understand the type of trail, the features of the boots and the common mistakes, you can make a more precise choice. Always remember that comfort and fit matter more than the brand or the price. Frequently asked questions 1. What is the most important feature of a hiking boot? Comfort and fit are the most important factors. 2. Are expensive boots always better? No. What matters is that the boots suit your needs. 3. What boots are suitable for starting out? Trekking shoes are the best option for beginners. 4. Should hiking boots be high-cut? For mountain trails, high-cut boots are better because they protect your ankles. 5. When should we replace our hiking boots? When the soles are worn down or the boots have lost their comfort.

If you have ever thought about joining a mountaineering tour but didn't know which option suited you best, you're not alone. Choosing the right mountaineering tour is one of the most important decisions you can make, and it can mean the difference between an enjoyable, safe experience and a difficult, risky trip. In this guide, you'll learn how to make the best choice by understanding the different types of tours, difficulty levels and the organizer's reputation, so you can head into the mountains with confidence. Table of contents: Types of mountaineering tours Beginner vs. professional mountaineering tours Gear you need for a mountaineering tour Key tips before booking a tour How much does a mountaineering tour cost? Checking the organizer's credibility Conclusion Frequently asked questions Types of mountaineering tours Mountaineering tours fall into several categories depending on difficulty, duration and type of activity: Day tours These suit easy routes and beginners. They are usually run without an overnight stay. Multi-day tours (camping) These include staying in a tent or a mountain shelter and require more equipment. Summit climbing tours The main goal of these tours is to reach the summit, and they usually require a higher level of physical fitness. Mountain nature tours These tours are lighter than professional mountaineering and are mostly organized for the purpose of enjoying nature. Beginner vs. professional mountaineering tours It is very important to understand the difference between these two types of tours, because a wrong choice can be dangerous. Beginner tour: Short, gently sloping routes Slower pace Simple equipment Suitable for people with no experience Professional tour: Long and challenging routes High level of physical fitness required Specialized equipment Includes technical climbs If you are new to this, it's best to start with easier tours and gradually raise your level over time. Gear you need for a mountaineering tour Having the right gear is very important when joining a mountaineering tour. Even if the tour is run as a group, much of the equipment you need is your own responsibility. Choosing it well helps you move more comfortably and avoid problems along the way. Essential gear for a mountaineering tour: Comfortable, suitable hiking boots A light, good-quality backpack Enough water and energy-boosting snacks Suitable clothing (layering system) Trekking poles (if needed) Headlamp or flashlight Sunscreen and sunglasses Before the tour begins, it's best to get the list of required equipment from the organizer so you don't forget anything. Key tips before booking a tour Before signing up for any tour, it's best to check the following: The difficulty level of the route and how well it matches your physical ability The detailed tour schedule (departure time, route and stops) Required equipment Weather conditions at the time of travel Group size The presence of a professional guide (leader) These points help you make a more informed choice and avoid possible problems. How much does a mountaineering tour cost? The cost of a mountaineering tour varies depending on different conditions, and no single fixed price can be given. Tour prices are usually determined by several main factors. The most important factors affecting the cost: Route and destination (easy or technical) Tour duration (one day or several days) Type of accommodation (none, tent or mountain shelter) Transport (public or private vehicle) Services provided (guide, insurance, meals, etc.) In general, the higher the level of services and the more demanding the program, the higher the cost of the tour. When choosing, don't look only at the price; put the quality of services and safety first. How do you check the organizer's credibility? One of the most important parts of choosing a tour is checking the organizer's credibility. Things to check: Having an official operating license A track record of successful tours Reviews from previous participants The presence of a trained guide Insurance for participants Never look only at a low price; a cheap but unprofessional tour can be very risky. Conclusion Choosing the right mountaineering tour is not just about finding a cheap or nearby program; you also need to consider your ability level, the type of route, the quality of services and the organizer's credibility. If you take some time to check the details before booking, you'll have a safer experience and be far more likely to enjoy the trip. Frequently asked questions 1. Are mountaineering tours suitable for beginners? Yes, as long as you choose a tour that matches a beginner's level. 2. How do I know if a tour is right for me? Check the difficulty level of the route and compare it with your own physical ability. 3. Is joining a tour safer than climbing solo? Yes, especially for beginners, a tour is usually the safer option. 4. How much does a mountaineering tour cost? It varies depending on the type of tour, the route and the services provided. 5. Is equipment provided on the tour? Some tours provide equipment, but personal gear is usually the participant's responsibility.

If you've ever looked up at a mountain and thought, "I wish I could climb that," you should know that getting started in mountaineering isn't all that complicated, but it isn't easy without some planning either. Mountaineering combines physical fitness, an understanding of nature and the right choice of gear. In this beginner's guide, you'll learn step by step how to get into this exciting sport safely and the right way. Table of contents: What is mountaineering and why does it matter? First steps to get started in mountaineering The best season to start mountaineering Essential gear for beginners How much does it cost to start mountaineering? Common mistakes when starting out Conclusion Frequently asked questions What is mountaineering and why does it matter? Mountaineering isn't just about climbing to a high point; it's a combination of exercise, nature travel and a mental challenge. It builds physical endurance, improves heart health and reduces stress. More importantly, mountaineering teaches you how to make decisions in difficult conditions and how to work in harmony with nature. That's why it's more than a pastime: it can become a way of life. First steps to get started in mountaineering You shouldn't start mountaineering with hard routes. The right path always goes from easy to difficult. First steps: Choose short, easy routes (such as hills or low-altitude mountains) Go with experienced people or mountaineering groups Learn the basics of navigation and safety Build up your fitness gradually (walking and aerobic exercise) Check the weather conditions before every climb The key point is that rushing is one of the biggest mistakes beginners make in mountaineering. The best season to start mountaineering Choosing the right time to start is very important, especially for beginners. Spring and summer are usually the best seasons to begin, because the weather is more stable and the routes are safer and more predictable. In these seasons, you are less likely to face cold, snow and harsh conditions, so you can focus more on learning and gaining experience. Starting mountaineering in autumn and winter requires more gear and more experience, so at the beginning it's better to start with easier conditions. Essential gear for beginners You don't need professional, expensive equipment to start mountaineering, but a few basic items are essential: Suitable, comfortable hiking boots A lightweight backpack Enough water bottles Suitable clothing (layered and moisture-wicking) A headlamp or flashlight Light, energy-rich snacks A small first aid kit Having the right gear makes your first experience safer and more enjoyable. How much does it cost to start mountaineering? One common question for people starting out is whether this sport is expensive. The truth is that you don't need to buy costly equipment to begin. With a few basic items, such as good boots, a light backpack, comfortable clothing and a few essential tools, you can get started at a reasonable cost. If you want to continue at a more serious level, costs will naturally rise, but at the start you can get much of your gear affordably or even borrow some of it. What matters more than cost is choosing practical, suitable items, not how expensive they are. Common mistakes when starting out Most problems at the start of mountaineering come from simple but important mistakes: Choosing hard routes at the beginning Carrying too little water and food Ignoring the weather conditions Wearing unsuitable footwear Starting without physical preparation Going to the mountains alone in the early days Paying no attention to the turnaround time If you recognize these mistakes and avoid them, your mountaineering experience will be much safer. Conclusion Getting started in mountaineering doesn't have to be hard or complicated, but it does require awareness and a good start. If you choose easy routes, carry the basic gear and gain experience gradually, you can move into the more serious side of mountaineering very quickly. The most important thing is not to rush, and to let your body and mind adapt to mountain conditions over time. Frequently asked questions 1. Do I need to be very athletic to start mountaineering? No, you don't need to be a professional, but a moderate level of fitness, such as regular walking, helps a lot and makes the route easier and safer. 2. What is the best age to start mountaineering? You can start at almost any age, though teenagers and young adults have an easier time because of their better physical capacity. 3. Can I start mountaineering alone? It isn't recommended, because at the beginning you don't have enough experience to manage the risks, and it's better to go with a group or an experienced person. 4. How long does it take to become an expert? Depending on training and experience, it usually takes anywhere from a few months to a few years. 5. What is the most important tip for beginners? Start slowly, choose easy routes and increase the difficulty of your trips gradually.

If there is one piece of gear in mountaineering that directly affects your comfort, your energy and even your safety, it is without doubt your hiking backpack. The wrong pack can quickly lead to fatigue, shoulder and back pain, and even reduce your balance on difficult routes. A proper, well-designed pack, on the other hand, distributes the weight correctly and lets you cover the trail with more energy and control. Choosing a backpack is not just buying a piece of equipment; you are defining your style of moving in the mountains. Table of Contents: Types of hiking backpacks Why does choosing a backpack matter? Popular brands and models The right backpack capacity Key features of a good backpack Common mistakes when choosing a backpack Conclusion Frequently asked questions Types of hiking backpacks Hiking backpacks are divided into several main categories based on how they are used and how long your trip is. Choosing the right type of pack is the first step toward a comfortable experience in the mountains. 1. Small backpacks (Daypack) These models usually have a capacity of 10 to 30 liters and are suited to day trips or light outings. Their low weight and simple design make them a comfortable choice for short routes. 2. Medium backpacks Packs of 30 to 50 liters are used for trips of one to two days. These models have enough space for extra clothing, food and essential equipment.  3. Large backpacks (Backpacking) Packs of 50 liters and above are designed for multi-day or professional trips. These models have a more advanced carrying system and distribute the weight better across your body.  Why does choosing the right type of backpack matter? Choosing the wrong backpack means either your gear won't fit properly, or the pack will be too heavy and hard to control. Every trip has its own suitable pack, so before choosing, you need to define what kind of trip you are planning.  Popular hiking backpack brands and models Choosing a reputable brand is very important when buying a hiking backpack, because it directly affects comfort, durability and safety. Brands such as Osprey, Gregory and Deuter are among the most popular options. Backpacks for women Osprey Aura AG 50: One of the best choices for women, with an advanced Anti-Gravity suspension system that distributes weight well and reduces pressure on your lower back. Gregory Deva 60: A professional pack with a design shaped to fit the female body, offering good comfort on multi-day trips. Osprey Eja 58: A lighter model for those who want to reduce pack weight on long trips. REI Co-op Flash 55 (Women’s): A more economical option, lightweight with a simple but practical design, for medium and light trips. Backpacks for men Gregory Baltoro 65: One of the most famous models for carrying heavy loads on long, professional trips. Osprey Atmos AG 65: A very popular model with excellent ventilation and weight distribution for hard, long routes. Deuter Aircontact Lite 50+10: A sturdy pack suited to heavy trips, focused on durability and comfort when carrying a large load. Osprey Aether 65: A classic and powerful option for professional multi-day mountaineering. What is the right backpack capacity? Pack capacity should be chosen based on the length of your trip and the type of equipment: Trips of a few hours: 10 to 20 liters Day trips: 20 to 30 liters Light two-day trips: 30 to 45 liters Multi-day trips: 50 liters and above But capacity is not the only thing that matters; how you organize your gear also plays an important role. A small but well-organized pack can perform better than a large, disorganized one. Key Features of a Standard Backpack A good backpack isn't just for carrying gear; it should also support your body and distribute the load properly. The most important features: A back ventilation system to reduce sweating Adjustable shoulder and waist straps for weight distribution A hip belt to take pressure off the shoulders Practical pockets with quick access Water-resistant, abrasion-resistant material A suitable weight for the pack itself A good backpack should spread the weight across your shoulders, waist and hips, rather than putting all the pressure on your shoulders. Why Is the Load-Carrying System Important? If all the weight rests on your shoulders, you will tire quickly, and your balance on difficult trails may even suffer. A proper carrying system helps you conserve energy along the route and move more comfortably. Common Mistakes When Choosing a Backpack Many people, especially beginners, make mistakes when choosing a backpack that later cause problems on the trail. The most important mistakes: Choosing a backpack based only on looks Buying a large backpack without a real need Ignoring your body shape Overlooking the ventilation system Not trying the backpack on before buying Choosing a heavy backpack even before filling it Overfilling the backpack Is a High Price Always a Sign of Quality? Not necessarily. Some backpacks cost more simply because of the brand, yet they may not suit your needs. It's better to choose based on comfort and the type of trip, not just price. Conclusion In mountaineering, a backpack is not just a way to carry a load; it is one of your most important pieces of equipment and directly affects your comfort and performance. The right choice can give you a comfortable, safe experience, while the wrong one can affect your entire trip. By understanding the types of backpacks, paying attention to the right capacity, checking the standard features and avoiding common mistakes, you can make a precise, well-informed choice. Frequently Asked Questions 1. What capacity is suitable for a one-day hike? A 20 to 30 litre backpack is usually the best choice. 2. Is a lightweight backpack better? Yes, less weight reduces fatigue and strain on the trail. 3. How do I know if a backpack fits my body? The weight should rest on your waist and hips, and the straps should be adjustable. 4. Does a backpack need to be waterproof? Yes, it should either be waterproof or at least come with a rain cover. 5. What is the best brand of mountaineering backpack? Osprey, Gregory and Deuter are among the most reputable brands. 6. Are women's backpacks different? Yes, they are designed to fit the female body shape. 7. What kind of backpack is suitable for starting mountaineering? Lightweight models such as the Osprey Eja or REI Flash are good options.

Climbing Damavand is more than just another mountaineering trip; it is a serious, challenging and unforgettable experience. At 5,610 meters, Damavand is not only the highest peak in Iran but also the highest volcano in Asia. However, without knowing the routes and weather conditions, and without proper physical fitness, this climb can be very dangerous. In this complete Damavand climbing guide, we cover everything from routes to costs and safety tips. Table of contents: Damavand climbing routes Best time to climb Cost of climbing Damavand Important safety tips Conclusion Frequently asked questions Damavand Climbing Routes (The Best Routes) Damavand has several main climbing routes, each with its own difficulty level and特 characteristics. Choosing the right route has a big impact on the quality and safety of your climb. South Route (The Most Suitable Route) This is the most popular and safest climbing route. Mountain huts such as Bargah-e Sevom (Camp 3) have led most climbers to choose this route. North Route This is a harder, less-traveled route that requires a high level of fitness and more experience. West Route This route is quieter and relatively more technical, and is usually better suited to semi-professional climbers. Northeast Route One of the longest and hardest routes, used mostly for professional climbs. Best Time to Climb Damavand The best time to climb Damavand is usually from late Khordad to early Shahrivar (mid-June to late August). During this period: The weather is more stable There is less snow and ice The chance of storms is lower In autumn and winter, climbing is recommended only for professional, well-equipped teams, because conditions are very harsh and risky. Cost of Climbing Damavand The cost of climbing Damavand varies depending on the type of trip and the level of equipment, but it usually includes the following: Transport to Polur or Reyneh Hut fees (Bargah-e Sevom) Guide (if needed) Equipment rental or purchase Food and nutrition Mountaineering insurance In total, for a typical trip you should budget around 10 to 25 million tomans. More professional trips, or those with a guide, will naturally cost more. Important Safety Tips for the Climb Damavand is not an easy peak, and following safety guidelines is absolutely essential: Take acclimatization seriously Carry enough water Do not leave the marked routes Check the weather forecast before the climb Pay attention to the symptoms of altitude sickness Avoid climbing alone Carry complete and suitable equipment Ignoring these points can lead to dangers such as severe altitude sickness or getting lost. Conclusion Climbing Damavand is a special and unforgettable experience, but it also requires preparation, planning and awareness. Choosing the right route, the right time, full equipment and following safety guidelines play a decisive role in the success of this climb. If you set out without sufficient preparation, you face a high level of risk. On the other hand, if you follow the basics, climbing Damavand can become one of the best mountaineering experiences of your life. Frequently Asked Questions 1. Is climbing Damavand suitable for beginners? No, Damavand is not suitable for beginners. It requires previous experience on easier mountains and good physical fitness. 2. What is the hardest route on Damavand? The north and northeast routes are the hardest because of their steep slopes and technical conditions. 3. How many days does it take to climb Damavand? It usually takes 2 to 3 days, including acclimatization and the final summit climb. 4. Can you climb Damavand without a guide? Yes, but this is recommended only for experienced climbers, and it carries a high risk for beginners. 5. What is the biggest danger on Damavand? Altitude sickness and rapid weather changes are the most important dangers on this peak.

If you have climbed even once, you probably know that forgetting one simple item can throw off your whole plan. A complete mountaineering gear checklist not only keeps you organized, but also lets you tackle the route with greater peace of mind. Whether you are a beginner or an expert, choosing the right equipment makes the difference between an enjoyable climb and a hard, risky experience. In this article, we review all the gear you need for mountaineering in 2026. Table of contents: Essential mountaineering gear for beginners Professional mountaineering equipment Gear you need for camping in the mountains Common mistakes when choosing mountaineering gear Conclusion Frequently asked questions Essential mountaineering gear for beginners If you are new to the world of mountaineering, you don't need to go straight for professional, expensive equipment. But there are a few basic items whose absence can cause problems. The most important essentials include the following: Standard, non-slip hiking boots Suitable boots should be comfortable, durable and preferably waterproof, so that you keep your balance on rocky and slippery trails. Lightweight, ergonomic backpack Your backpack should distribute weight well and should not be oversized for day trips. Water bottle or hydration bladder Always carry enough water; dehydration is one of the common dangers in mountaineering. Suitable clothing (layering system) Layered clothing helps you regulate your body temperature in different conditions. Headlamp or flashlight It is absolutely essential for emergencies or when the trail gets dark. Map or GPS Having a defined route minimizes the chance of getting lost. First aid kit A simple kit can be vital in an emergency. The important point is that in mountaineering, safety and comfort always take higher priority than keeping your gear light. Professional mountaineering equipment When you head onto harder routes or higher altitudes, professional equipment becomes more important. This gear is usually used on more serious climbs: Crampons: for moving on snow and ice Ice axe: for keeping your balance on icy slopes Gore-Tex clothing: waterproof and windproof to keep your body warm Professional sub-zero sleeping bag: suitable for overnight stays in the cold Mountaineering gas stove: for heating food at altitude Sunglasses with strong UV protection: protect your eyes from intense light Rope and safety equipment: for technical and specialized routes Gear you need for camping in the mountains Many climbers spend the night in the mountains at high altitudes, so camping gear is an important part of the plan. Essential camping gear includes the following: Windproof and waterproof mountaineering tent: lightweight and resistant to harsh conditions Insulated sleeping pad: prevents the cold from the ground from reaching you Season-appropriate sleeping bag: suited to the ambient temperature Small stove and fuel: lightweight and fuel-efficient for use in the mountains Lightweight eating utensils: for easier carrying Camp lantern: provides light at night Dried, lightweight food: such as nuts and ready-made meals When camping, keeping your gear light and compact is very important. Common mistakes when choosing mountaineering gear Many problems in mountaineering come down to choosing the wrong equipment. The most common mistakes: Not carrying enough water Choosing unsuitable footwear Starting the route too late Not having a map or GPS Wearing non-layered clothing Ignoring the weather conditions Overloading the backpack Conclusion Having a complete mountaineering gear checklist is one of the simplest yet most important things you can do before any trip. Choosing the right equipment both improves your safety and makes your climb easier and more enjoyable. It doesn't matter whether your route is easy or advanced; what matters is that you carry the necessary gear for the conditions and avoid the common mistakes in choosing equipment. Ultimately, a successful trip begins before the climb itself, with proper preparation. Frequently asked questions 1. What is the most important item in mountaineering? Proper hiking boots are the most important item. 2. What do I need for beginner mountaineering? A lightweight backpack, water, suitable clothing and standard boots. 3. Can you go mountaineering without professional equipment? Yes, on easy routes it is possible. 4. What is the best season for mountaineering? Spring and summer. 5. How can we avoid getting lost? By using GPS, a map and moving as a group.

If you have ever suddenly felt weak, dizzy or drained of energy in the middle of a climb, the problem was most likely your nutrition. The mountains are not a place where your body can get by on minimal energy; every step, every slope and every metre of altitude requires the right fuel. Eating well not only improves your performance, but also directly affects your safety, your decision-making and even how much you enjoy the climb. In this guide you will learn exactly what to eat, when to eat it and which mistakes to avoid. Table of contents: The best foods for mountaineering Eating before a climb Eating during the trip 10 good foods for mountaineering Common nutrition mistakes Conclusion Frequently asked questions The best foods for mountaineering Choosing the right food for mountaineering means having enough energy without making your backpack too heavy. The best foods are usually light, energy-dense, long-lasting and easy to carry. Good mountaineering foods are usually a combination of carbohydrates, healthy fats and a small amount of protein. Carbohydrates provide quick fuel for the body, fats give longer-lasting energy, and protein helps preserve muscle; as a result, your body gets instant energy and also tires more slowly. The best options: Nuts (almonds, walnuts, hazelnuts) Dried fruit (raisins, dates, figs) Dark chocolate Whole-grain bread Peanut butter Energy bars Plain, high-calorie biscuits These foods are light, quick to eat, and provide the energy you need to keep going. Eating before a climb What you eat before you set off has a direct effect on how you perform along the route. Even so, many people don't take this seriously, and that causes an energy slump right at the start of the trail. It is best to have a full, balanced meal 2 to 3 hours before the climb. This meal should include complex carbohydrates, a small amount of protein and a little fat; in other words, food that gives you energy without weighing you down. Good examples: Bread with honey or jam Rice or potatoes Eggs Oats Fresh fruit Drinking water before you start climbing is also very important. Your body should be well hydrated from the very beginning. Eating during the trip While mountaineering, your body is constantly burning energy; so you should eat regularly and gradually, rather than waiting until you are completely hungry. It is best to eat a small amount of food every 45 minutes to 1 hour. This helps keep your energy level steady and prevents sudden crashes. Important tips: Drink water continuously, in small sips Choose light, easily digestible foods Eat during short breaks, not when you are already completely exhausted Good snacks to eat while climbing: Dates and raisins Chocolate Nuts Light sandwiches Fruit 10 good foods for mountaineering Whether your trip lasts one day or several, choosing the right food helps you keep your energy up and feel weak less often. Here are some practical options: 1. Granola You can take granola or ready-made energy bars. It is best to choose a type sweetened with dried fruit, or make your own with oats and nuts to make it healthier. 2. Cooked quinoa Quinoa is high in fiber and helps with digestion; as a result, you will feel lighter. 3. Fresh fruit and vegetables They are a good choice for short trips and provide vitamins and water for your body. 4. Dried fruit It keeps for a long time and is a good source of energy, fiber and minerals. 5. Hummus Hummus is a healthy, energizing snack for mountaineering because it is high in calories, carbohydrates, fiber and protein. You can eat it with bread or crackers. 6. Nuts and whole grains Macadamias, walnuts, Brazil nuts and almonds are high in calories and also contain protein, fiber, healthy fats, and important vitamins and minerals. Whole grains such as barley, quinoa and buckwheat are rich in fiber, complex carbohydrates, vitamins and minerals. Whole grains can be eaten at any time of day. 7. Nut butters Nut butters such as peanut butter and almond butter are tasty and nutritious foods, as long as you choose natural products without added sugar. Nut butter is rich in calories, healthy fats and protein, all of which help you maintain your energy on the climb. You can also add them to all kinds of meals and snacks. 8. Tuna and vegetable salad This dish is packed with protein and vegetables and is very easy to prepare and pack. Mix a can of tuna with some mayonnaise, finely chopped celery, sliced onion and some snow peas. Season with salt and pepper to taste, and add a little lemon juice if you like. 9. Beans and legumes Beans are a rich source of protein, fiber and vitamins, and are well suited to long trips. Chickpeas, black beans and black-eyed peas can be added to any meal and eaten hot or cold. Legumes packed in foil pouches keep for a long time, which makes them an excellent choice for long journeys. 10. Dark chocolate Dark chocolate containing about 70 percent cocoa is a wonderful antioxidant and an energizing food for hiking. Mix a few pieces of dark chocolate with nuts, seeds and dried fruit. Dark chocolate has a higher melting point than milk chocolate, because it contains a higher percentage of cocoa than milk fat. Common Nutrition Mistakes in Mountaineering Many problems in mountaineering are caused by simple nutrition mistakes, which are easy to prevent. The most important ones are: Skipping breakfast before the climb Drinking too little water Eating heavy, hard-to-digest foods Leaving long gaps between meals Eating too many simple sugars (which cause a sudden drop in energy) Having no clear meal plan Trying new foods during the trip (which risks digestive problems) Another important point is paying attention to your body's needs at altitude. At high elevation, your body burns more energy, and this should be factored into your meal plan. Conclusion Nutrition in mountaineering is not something you can ignore. A large part of your energy, concentration and even your safety along the route depends on it. By choosing the right foods, timing your meals well and avoiding common mistakes, you can perform better and enjoy your climb more. In the end, your body in the mountains responds to you exactly in proportion to how well you take care of it. Frequently Asked Questions 1. Should we eat more carbohydrates or protein when climbing? Carbohydrates are the main source of energy, but it is best to eat them together with a small amount of protein and fat. 2. Are energy drinks suitable? In small amounts they may be useful, but they are not a substitute for water and proper nutrition. 3. How much water do you need when climbing? It depends on the conditions of the route, but it is best to drink water regularly and before you feel thirsty. 4. What is the best light snack for the trail? Nuts, dates, dark chocolate and dried fruit are among the best options. 5. Why are high-fat foods a good choice? Fats provide longer-lasting energy than carbohydrates and are helpful on long trips.

With its remarkable climatic and geographical diversity, Iran is home to a treasure trove of magnificent, enchanting waterfalls scattered across its many provinces. From the lush forests of Gilan and Mazandaran to the highlands of Lorestan and Fars, and even the mountainous areas of the west, you can find the soothing sound of falling water and breathtaking scenery in every corner. Below, we take a friendly and engaging tour of Iran's most beautiful waterfalls to help you get to know these natural gems better. ● Waterfalls of Gilan Province Gilan Province is known for its ever-green landscapes, where the Hyrcanian forests, rushing rivers and dreamlike waterfalls give the region a magical character. ▪️ Laton Waterfall The tallest waterfall in Gilan, it lies near Astara (Kuteh Kumeh village) and reaches a height of about 105 metres. The trail to the waterfall passes through dense forests of walnut, hazelnut, wild pear and other trees. A three- to four-hour walk through nature makes for an unforgettable experience for adventure lovers. ▪️ Visadar Waterfall This waterfall is located near the town of Rezvanshahr (Parehsar). Visadar is about 15 metres high and sits along a scenic forest trail. Its semicircular rock formation and the cool air around it have made it a popular destination in spring and summer. ▪️ Dodozan Waterfall Located in the Shaft area near Khoramkesh village, it is about 54 metres high. Relatively easy access, dense forests all around and the chance to swim in the lower pool have made Dodozan one of the most appealing hangouts in the hot season. ● Waterfalls of Mazandaran Province With its mountainous, forested landscape, Mazandaran reaches the peak of its beauty in spring and summer. Countless small and large waterfalls in the province's dense forests and pristine pastures will captivate every visitor. ▪️ Safarud (Javaherdeh) Waterfall Located near the Ramsar–Javaherdeh road, it is full of water and especially spectacular in spring. The access route passes through Safarud Forest Park, and the surrounding mountain views, cool air and short walking trail are the reasons for its popularity among travellers. ▪️ Shahandasht Waterfall About 180 metres high, it lies in the Larijan area of Amol and is considered one of the tallest waterfalls in Mazandaran. Its multi-tiered structure and its proximity to the historic Malek Bahman Castle make a visit here both a historical and a natural experience. ▪️ Tirkan Seven Waterfalls Located in the Lafur Forest of Babol. Seven small and large waterfalls are linked together in the heart of ancient Hyrcanian forests, creating a pristine setting. A forest walk of about three kilometres, cool pools and endless greenery promise moments full of peace and delight. ● Waterfalls of Golestan Province Golestan, also famous for its Hyrcanian forests and attractive waterfalls, enjoys pleasant weather and lush scenery in spring and summer. ▪️ Shirabad Waterfall A series of several cascading waterfalls in the lush forests near the town of Khan Bebin and Shirabad village. Clear, cool pools make this an excellent destination for summer recreation. ▪️ Kaboodval Waterfall Located near Aliabad-e Katul, it is considered the only completely moss-covered waterfall in Iran. The soothing sound of water trickling through the green moss gives visitors an indescribable sense of freshness and coolness. ● Waterfalls of Western Iran and the Zagros The Zagros Range in western Iran is home to some of the country's tallest and most beautiful waterfalls. ▪️ Bisheh Waterfall (Lorestan) One of the most famous waterfalls in Lorestan, located near Dorud. At a height of nearly 48 metres amid oak forests, it offers an unparalleled view. The nearby railway line and good facilities make it easy to reach. ▪️ Ab-e Sefid Waterfall (Lorestan) Located in the Aligudarz area, it has earned the nickname "the Bride of Iran's Waterfalls" for its white foam. The water emerges from a tunnel inside the mountain and plunges into the pool below with a dreamlike roar. ▪️ Shevi Waterfall (Khuzestan) Located near Dezful, it is about 85 to 100 meters high and 40 to 70 meters wide, and is considered one of the largest waterfalls in the Middle East. The combination of the mountain setting, towering trees and the thunderous roar of the water creates an enchanting, adventurous atmosphere. ● Waterfalls of Central and Southern Iran Central Iran has more spectacular waterfalls than you might imagine, and in the south, a land of deserts and heat, you may sometimes be surprised by small but stunning waterfalls. ▪️ Ganjnameh Waterfall (Hamadan) It lies on the slopes of Alvand in Hamadan, where the historic Achaemenid inscriptions are also found. This blend of history and nature has made the waterfall one of the most popular destinations among domestic tourists. ▪️ Margoon Waterfall (Fars) Located near Sepidan, it holds the title of the tallest spring-fed waterfall in the world. Thousands of bubbling springs gush from the rocks and pour down like a spectacular curtain of water. ▪️ Kamardoogh Waterfall (Kohgiluyeh and Boyer-Ahmad) It is known as the "bride of the waterfalls of Kohgiluyeh and Boyer-Ahmad." It is full of water in every season, and its height has been reported to be as much as 100 meters. The surrounding mountain landscape offers visitors a setting full of silence and tranquility. Final Tips and Summary Iran's waterfalls, each with its own unique beauty and distinctive features, are hidden gems in the heart of the country's nature. The forests of the north, the mountains of the west and center, and even the southern and desert regions all have wonders of their own. Spring and summer are a good time to travel to these places, enjoy the coolness of the waterfalls, take photographs and escape the bustle of daily life with the soothing sound of falling water.If you love adventure, you can hike longer forest trails to reach lesser-known waterfalls. If you prefer easy access, waterfalls beside the road or near cities are a good choice. Some of these areas also have full amenities and are well suited to family picnics and camping. All you need to do is plan, pack the essentials and set off on an unforgettable trip; Iran is a land that is always happy to host you!

Every kind of recreation requires equipment suited to its environment. Mountaineering is more than a pastime; it is a serious sport, and without the necessary gear the risk of accidents rises. Choosing the best mountaineering sunglasses must be done carefully and strictly, because they protect your eyes from rocks, dust, water, UV rays and more. By understanding the factors that make up the best mountaineering sunglasses, we can protect our eyes from the hazards of the mountain environment. Choosing the right glasses for each sport is one of the most important decisions an athlete makes. A professional mountaineer knows what eye care their work demands. In this article, we look at the factors you should keep in mind when choosing suitable mountaineering glasses. Sunglasses come in different frame styles. When buying sunglasses, we need to consider several important factors. Perhaps the most important is a frame that suits our face, and by knowing the frame styles and the geometric shape of our own face, we can make the best choice. Styles include round, butterfly, cat-eye, aviator, geometric, wayfarer (everyday), oval, square and rectangular. Aviator glasses suit a variety of faces. Diamond-shaped faces suit oval and round frames; oval faces can wear polygonal and square frames; round faces can wear aviator and butterfly frames; and rectangular faces can wear any frame except rectangular and square ones. 1. Lens types There are several categories of lenses: Category 1 These offer minimal eye protection and are usually known as "fashion glasses". You may feel that wearing them is the best idea. However, you should know that they do not protect your eyes from the intense sunlight at high altitude. Category 2 This category of sunglasses filters out 20–45% of ultraviolet rays through the lens. This category is not useful for mountaineering either. Both of these categories are generally suitable for strolling around town on a sunny afternoon. Category 3 Category III lenses block roughly 80% of ultraviolet rays. If you go hiking, this type is very useful. However, it is not enough for mountaineering. Category 4 Most mountaineering sunglasses usually fall into this group, letting through only 3–8% of UV rays. They also have a very low VLT rating. All of this helps protect your eyes from annoying glare and intense ultraviolet radiation, which can even burn your skin. 2. Polarization The next important point to remember is the polarization of the lenses. If your lens is polarized, it reduces annoying glare. When climbing to high altitudes, protecting your eyes from intense sunlight is essential. Polarized lenses do not have a significant effect on your eyes. They also give you a clearer image and better vision so that you can see your surroundings sharply. However, because of the polarization, it can sometimes be difficult to spot ice and snow. Some sunglasses use special coatings. The polarization may be reduced, but other types of coatings help you see perfectly clearly. There are even photochromic (transition) lenses that adapt to the amount of sunlight. As the sunlight increases, they darken automatically. This type of lens is very popular among mountaineers. 3. Additional coatings Additional coatings such as scratch-resistant and anti-fog layers can be very helpful at high altitude. If you search enough, you may even find sunglasses with both an anti-fog and a water-repellent coating. Together, these two coatings are the best option for humid regions. 4. Lens colour Lenses of different colours serve different functions. Different colours provide different levels of protection for your eyes. Some are only used in specific situations, and on complex climbs you may not be able to rely on a single lens colour. For this reason, you should take great care when choosing the lens colour of your mountaineering glasses. 5. Materials Another important factor is the material the sunglasses are made of. The material of the frame determines how long it lasts. The most common material is plastic, which is the least durable, and if you use it you must make sure your sunglasses are not put under stress. The most durable materials are alloys made from titanium or some hard metal alloys. Titanium may be a little more expensive, but it is the most durable and even the most flexible of them. In addition, you should consider the materials the lenses are made of: • The most common is glass. Most lenses are made of glass. Although it is scratch-resistant, it is quite likely to break. •If you compare a polycarbonate lens with a glass lens, you will find that it is more durable. It does not break easily, but it can be scratched easily. • Plastic is another common lens material. However, if you are looking for sunglasses for mountaineering, they are not very suitable. They cannot protect you from the strong ultraviolet rays of a high-altitude environment. • Polyurethane is the best material for mountaineering sunglass lenses. It is very strong and scratch-resistant. It even provides excellent optics. These lenses do not need additional coatings. If you can use polyurethane-lens sunglasses, you need not worry any more. They may be expensive, but they are very durable. 6. Side coverage When you are at high altitude, the cold wind blows from every direction. Since you will be wearing sunglasses, the area around them needs protection too. For this reason, manufacturers add side shields to mountaineering sunglasses, and these are usually removable, so you can take them off if you prefer. You can also wear protective goggles, since they cover your face completely. However, keep in mind that fogging is very likely. That is why removable shields are provided, to let air pass through. There are also a few types of sunglasses with vents that allow ventilation. The best mountaineering sunglasses brands Below, we briefly introduce some of the best mountaineering sunglasses brands. ... sunglasses among Iranian climbers.

Measure your torso length To measure this key dimension accurately, you will need a friend and a precise measuring tape. Tilt your head forward so you can feel the bony bump where your shoulders meet your neck. This bone is your seventh cervical vertebra (C7), and it marks the top of your torso length. Place your hands on either side of your body, below your rib cage and on top of your hip bones (the iliac crest). Point your index fingers forward and your thumbs backward, then imagine a line between your thumbs. The point where this line crosses your back is the lower end of your torso measurement. Stand straight and ask your friend to measure the distance between the C7 point and the imaginary line between your thumbs. This measurement is your torso length. Use your torso length to find your backpack size Torso size ranges vary between backpack brands, so always check the size chart for the backpack you are considering. Also keep in mind that home measurements are less accurate, so you can usually only tell whether a backpack fits once you try it on. Measure your hip size (waist circumference) It is uncommon for your torso length to match a backpack's size while its hip belt does not fit, but it is still important to check your hip size. You will be carrying most of the weight of your backpack on your hips, so a suitable, well-fitting belt is essential. To measure your hip size, wrap your hands around your waist (as in the picture above). This imaginary line sits slightly above your trouser belt line, so a backpack hip belt size is slightly different from a trouser waist size. How do we adjust the torso length? Although there are many types of backpacks on the market, backpacks with an adjustable suspension allow the pack to fit a wide range of torso lengths. Different brands use different systems, but most of them are easy to understand. If you choose a backpack with this feature, torso length is the first and most important factor in fitting the pack to your body. If other parts of the backpack do not sit well on your body or do not fit, check your torso length and measure it again. Note that the adjustable straps and bands of a backpack cannot make up for an adjustable system that has been set up incorrectly. If you have trouble with your backpack, take it to the store and ask the staff for help. Adjust your backpack yourself at home Your new backpack has several straps that can be adjusted depending on the type of pack and the weight of the load. Some of the strongest muscles in the body are in the thighs. The goal, therefore, is to adjust the straps so that most of the weight of the pack rests on your hips. In general, a backpack has 4 main adjustable straps: 1. The hip belt 2. The shoulder straps 3. The load-lifter straps 4. The sternum strap To begin, put a load of roughly 7 kilograms in the backpack to simulate a full pack. Before you start, loosen all the adjustable straps very slowly. In general, a backpack has two types of adjustable parts: 1. Primary parts: the shoulder straps and the hip belt 2. Secondary parts: the load-lifter straps and the sternum strap Also, because adjusting the straps is a dynamic process, experienced climbers constantly fiddle with their pack straps and reduce the pressure on their bodies by changing the pressure points of the straps. Step one: the hip belt ● Put the backpack on your shoulders. Move the hip belt until its soft pads sit over your hip bones (the iliac crest). If the pads sit too low or too high, loosen or tighten the shoulder straps so that the belt moves lower or higher. ● Tighten the belt buckle to make the belt snug. Be careful not to over-tighten it; the belt should be comfortable and secure and should not irritate your body tissue. ● Check the padded sections of the belt and make sure they sit exactly over your hip bones. If they do not, readjust the shoulder straps and the hip belt. Keep moving the belt until you find the comfortable position you are looking for. ● The padded part of the belt should wrap around to the front of your hip bone. You also need at least 1 centimetre of free space on each side of the central buckle. If you find you have less space, contact the store and ask for a smaller belt. 2. Step two: the shoulder straps ● Pull the ends of the shoulder straps down and back to tighten them. ● The shoulder straps should hug your shoulders closely, but note that they should not carry too much weight. Otherwise, by putting too much load on the shoulder straps, you place extra strain on your shoulder, neck and upper back muscles. ● Check that the anchor points of the shoulder straps sit about 2 to 3 centimeters below the top of your shoulders (roughly over the broad part of your shoulder blades). If they don't, either your pack's hip belt is in the wrong place or the torso length of the pack doesn't suit your body. ● Loosen and tighten the pack straps to test how the pressure falls on different areas of your shoulders. Learn how to adjust the shoulder straps in small, gradual increments so that you can avoid any pain or pressure while climbing or hiking. 3. Step Three: Load-Lifter Straps ● Load-lifter straps connect the tops of the shoulder straps to anchor points near the top of the back panel. When weight is placed on your body, these straps pull back at an angle of about 45 degrees to your body. ● Do not overtighten the load-lifter straps! This pull may feel pleasant at first, but it can damage your shoulder joints and cause discomfort. Always aim to feel comfortable with the pack straps, not tight and irritated. If you notice a gap at the top of your shoulder straps, loosen the load-lifter straps. 4. Step Four: Sternum Strap ● Adjust the sternum strap until it finally sits at a suitable height on your chest. It should sit about 1 centimeter below your collarbone. ● Tighten and loosen the sternum strap until the shoulder straps are at a suitable width and your arms can move freely. ● Avoid the common mistake of overtightening the sternum strap. Doing so throws off the overall balance of the straps, squeezes your chest muscles and restricts your breathing. Adjust your backpack along the trail too After about 16 kilometers of hiking, the flawless fit you achieved at home becomes a distant memory. Note that even a perfect, well-suited adjustment needs attention along the trail. When packing your backpack and getting ready for the trip, check all the straps again and make sure they are completely in order. At home, try to remember what your chosen backpack settings look like so you can be sure you can restore them whenever you want. While hiking and climbing, keep changing the settings of the straps and different parts of the backpack, and in this way reduce pain, pressure and discomfort in different parts of your body. A very common way to reduce pain from the backpack load is to tighten the shoulder straps and loosen the hip belt. Then, after a while, do the opposite. Pay attention to your posture; leaning forward slightly can make the weight of the backpack feel lighter. Whenever you stop for a rest, take your backpack off. This gives your back a break, and you can take a deep breath as you stretch your muscles.