The first ever Glamoraks Walking Weekend was held on 24 - 26 November. And it was fab! Fourteen ladies made their way to Malham Youth Hostel. Most people didn't know each other so there was a certain amount of trepidation, but an evening in the cosy Lister Arms pubs with several glasses of warming red wine, and any anxieties were laid to rest. The hooting of the resident owl sent us off to sleep ready to tackle a day of walking.

Once the rest of the group arrived on Saturday morning, we set off. Using the footpath that runs directly alongside the hostel we made our way up to the base of Malham Cove. It's a stunning setting and gave us a taste of the scenery to come. Crossing a stone bridge over a stream we made our way up the steep steps the carve around the edge of the cove. From the top, the views over the Yorkshire Dales were incredible. 

After a warming cup of tea, we gingerly made our way across the limestone pavement - famed for having a Harry Potter scene set on it. The slippery stones made it slow going. On the far side we decided to split into two groups - those who wanted a more gentle walk of 4.5 miles to Gordale Scar, Janet's Foss and back to the hostel; and those who wanted a longer walk up to Malham Tarn and Malham Raikes before picking up the path to the Scar and Foss. 

WARNING: Graphic content related to pee, poop and periods. Probably best not to be read over lunch.

The thing about going for a long walk is that at some point you are going to need the loo. For blokes, this is less of an issue, certainly when it comes to peeing. But women face a few more challenges in the toilet department. As someone who drinks a lot of water, who has given birth to two children and whose pelvic floor isn't what it used to be, I pee a lot. Sometimes just heading outdoors into the cold will bring on the need for a pee, even if I've already been before setting off. 

But it's not just peeing. Sometimes - particularly after eating and then walking a few miles - your body might let you know that an evacuation of a different kind is required. And then there's what to do if you have your period. 

So let's just get over any embarrassment and discuss it:

Let's start by saying that if at all possible, go before you set out. But your body may have ideas of its own and if you're doing a multi-day walk or wild camp, it's not really an option to just not go!

Your basic bush pee
There are all sorts of devices on the market now to help women pee anywhere (more on those in a moment) but in all honesty, you can't beat the basic bush pee. Find a bush or long grass, pull your pants down, squat, pee, dry and go. Let's break that down (for some of you, this may be blindingly obvious, but I have met many women who have NEVER had an outdoor pee. So I'm going to run through some basics):

The hiding spot: You will want to find a spot that is hidden from anyone coming in any direction. This is important. When you're in a rush, it's easy to look one way, forgetting that someone might come along the path in the opposite direction. It's best to stray slightly off the path to avoid spectators - but don't get lost! Avoid going right next to water or on the actual path. Start looking for a spot well before you're desperate, particularly if there is a lot of foot traffic on the path. If necessary, get a friend to be on kaka-kaka duty. This is a technical term invented by my son who was about 9 at the time. He suggested that I go pee behind a bush and he would make a bird call that goes 'kaka-kaka' should someone approach..... We've used it ever since because it makes me laugh every time.

Pants down and squat: Simple really. Just mind where you squat. You don't want to squat over long scratchy grass or a patch of nettles for example. I have done this. It isn't pleasant. Also be aware that if you are in a very muddy area, your pulled down trousers can get filthy. You will require some quad strength to squat and hold. Build squats into your fitness routine. Even if peeing outdoors strikes terror in your soul, trust me, you can do this. It's remarkably liberating actually and often you get a great view while peeing!

Pee and dry: When you pee, take note of the wind direction and hill slope to reduce blow back onto your boots. If you leave your pack on, be sure to check for any dangling straps that may get in the way too.

If you can try and check your pee colour to ensure you're drinking enough on a long hike. If it's dark yellow, you need more water. If it's completely see through, you're drinking too much. It's important to stay hydrated while walking.

Now if you have no risk of getting caught, plenty of time and quads of steel, you can remain in your squat while you 'drip dry'. However, for speed and dryness, you can use a tissue. BUT you need to bag it up or burn it. Take a little sanitary bag or one of these Fab Little Bags to store your used tissues in. Alternatively, consider using an ultra thin panty liner to keep your knickers dry. Do not leave your used paper lying behind. 

The advanced or technical pee
If you prefer to stand up and pee so that you're not exposing your backside and bits to the world, you could try a portable urinal device. They can be more of a faff than they're worth, but are useful if camping and you don't want to get out of your tent at night or if you just can't find privacy to hoik your pants down. Some of them you can even use while lying down in your tent, although this takes some practice and a lot of confidence! Remember, you will need to dispose of your urine somewhere away from camping spots, rivers or picnic areas.

Shewee - this device has a cup that you fit to your bits, with a tube that attaches to direct the pee away from you, either onto the ground or into a bottle. Practice using this in the shower first. Easy enough once you've got the hang of it. Comes in its own case making it easy to store. It weighs 100g but if you're using it in a tent, you will need a pee bottle to pee into. Do not confuse your pee bottle with your drink bottle....

Peebol - this is good for in-tent peeing. It's a plastic bag filled with the same gel you find in babies nappies. A cardboard rim holds the bag open while you pee into. Again, it takes some confidence letting go into a bag that you hope will fill. But the gel works well. It holds up to a litre and can be resealed and reused until full. Be warned, it might just be two pees at most! You will have to find somewhere to dispose of it - not suitable for a hike unless you fancy lugging a gel-filled bag of pee with you for miles. They come in 3, 8 or 12 packs. 

TravelJane - I have not personally tried this product but it looks like a cross between the shewee and peebol. Same issues as the Peebol - having to dispose of the gel after use, but good for camping.

Uriwell- Now this one I have a good deal of experience with. It is a solid plastic cup with a concertina plastic tube. You extend the tube, place the cup strategically over your bits and pee. You can use this lying down, standing up or squatting. As it concertinas it doesn't take up much space when collapsed, so good for a backpack. BUT and this is a big BUT, you can only concertina it twice. Thereafter, the plastic becomes too fragile and it will leak. Let's just say I learned this the hard way (as did the person sharing my tent).

Dealing with a number two
It's not just bears that shit in the woods.....sometimes, if you are on a multi-day hike, wild camp or just get caught short, you need to poop. Ideally you should try to poo before you leave, but we can't always control our bodies and there's no point getting embarrassed about it. So here's what you do. 

• Find a hidden spot well away from the path, where people are camping or water sources (at least 30 metres from water).
• Dig a hole using a lightweight hiking trowel or just use the heel of your boot to scoop out a hole.
• Do your business in the hole and then cover the ground back up. It will biodegrade faster when buried under soil, not squished under a rock. 
• The higher the altitude, the less likely it is to biodegrade (trust me, I've been up Kilimanjaro where no-one buries their poo because the ground is too hard and no-one has the spare energy to dig) so head low if possible. 
• Either bag up your paper or burn it. Do not leave it lying in the woods
• If you are caught short and don't have paper, you're going to have to turn to nature. Moss (sphagnum or whatever is available) is good or try dock leaves. Just check what you're using doesn't have ticks or prickles on them.
• Use hand sanitiser afterwards

Periods
If you are unlucky enough to get your period while on a hiking trip, you have a few options:

Tampons and sanitary pads
You cannot bury tampons or towels, so if you use them, be sure to bag them and take them away with you to be disposed of once you find a bin. These FabLittleBags as mentioned above are brilliant for that as they can be opened with one hand (leaving your other hand free to remove the tampon/pad) and seal up tight. You can use these to store the applicators or wipes too. And they're biodegradable. 

Menstrual cups
If you're long distance hiking and want to cut down on weight, then a menstrual cup might work best for you. They are lightweight, environmentally friendly and comfortable to wear (once you've practiced using it). But you will need to bury the contents of the cup and will need to be able to clean it out, not always easy when you're hiking. If you don't have warm water and soap to clean it, you can just wipe it with toilet paper (which you'll then have to burn or carry out).

Summary
I find it best to carry a toilet bag with me containing:
- tissues or toilet paper and tampons plus a spare panty liner
- a bag for putting used paper/items in
- hand sanitiser
Have this bag easy to grab so that should a suitable bush appear, you can grab and go! 

For longer hikes, I'd add a trowel and lighter to burn the paper.

That's it. If you have any toilet tips please share them. OR join the Glamoraks community to get other tips and advice for women who love to walk.

3. Socks matter
No matter how good your boots are, if you wear the wrong socks, you can still get blisters. You want to keep your feet dry so look for moisture wicking socks rather than cotton socks. Vary them by season to ensure your feet stay warm but don't overheat and sweat. Some people swear by wearing two pairs of socks - a thin liner pair underneath a thicker pair.  Experiment and see if this works for you. Regardless, it is worth spending money on good quality socks. 
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4. If it ain’t broke don’t fix it
Once you’ve found a shoe that works & is supportive and comfortable, stick with it. If possible buy two pairs as your feet will thank you for forward planning. A shoe brand often makes the same shoe in different guises, so if you cannot get the exact shoe again, ask the retailer which is the closest to the original. 

5. Be wary of Tape 
Many people use tape to prevent friction but this is actually adding an extra layer of material which has the potential to cause shear and create additional tissue stress and therefore a blister. Also the adhesive in the tape over time can increase the risk of tissue breakdown. However, taping can be useful if the foot needs support or if you develop something Iike a tendon problem. Bottom line is that tape can be useful but not as a preventative measure.
 
6. What to do it you get a blister
Even with all the best preparation, blisters are a common side effect of long distance walking. You'll start to notice a blister forming when you feel a 'hot spot', an area on your foot that feels literally warm and possibly a bit painful. It's best to stop and protect the area immediately, rather than waiting for the blister to develop fully.

If you notice a hot spot or a blister has come up, put some semi compressed felt behind or around the blister, not on it. Adding another layer is only going to increase the friction at the contact point. Adding something behind it or around it should help alleviate the pressure.

If a blister has formed, keep the area clean. If it is still painful with felt behind or around the blister, then prick the blister with a sterile needle, gently squeeze the fluid out, keep the blister skin in tact to prevent an open wound and cover with a blister plaster. You may still protect with the felt to take the pressure off the area.
 
7. Toenails & general foot care
Foot care extends to toenails, which should be trimmed straight across the nail and not rounded at the corners. Your big toe, in particular, is more prone to an in-growing toenail if you cut your nails too short. Once clipped, your toenails, should be smoothed down with a file to remove rough edges. Toenails which are too long can cause pressure on the bed of the nail which can result in extreme discomfort, bruising & loss of the nail.

Looking after the skin on your feet is also essential. Some people believe that having thick, callused skin on your feet prevents blisters but this isn't true and blisters on callused feet can be difficult to treat. A callus file and a moisturising cream (Flexitol) can soften problem areas for good foot care. It is also vital to prevent cracks in the skin of your feet, especially on your heels, as they are prone to split open which is both incredibly painful and open to potential infection if not treated.
 
8. Rest feet when walking
When you stop for a break or the night take your boots & socks off and give your feet a chance to rest and breathe. Open them to fresh air and direct sunlight and wear flip flops or sandals will allow them to recuperate better.
 
9. Foot Care Kits For Hiking
Carrying a small foot care kit in a Ziploc bag is not going to take up much room and will give you much relief from the problems associated with walking. Things like blister patches, sterile pin to drain blisters, cotton wool and felt can make the difference between carrying on or not.

Share your best footcare tips on the comments below or over in the Glamoraks community.

Happy hiking!