How to prevent blisters when hiking

A blister is skin rubbed by shoe or sock, made worse by heat and wet. So fix the rub, the heat and the wet, in that order.

What to do

1. Pick shoes that fit. Try them in the afternoon, with your hiking socks. Your toes should have room, and your heel should stay down. See hiking boots vs trail runners.
2. Wear the right socks. Wool or synthetic, not cotton. Carry a spare pair.
3. Break shoes in on short walks before the big day.
4. Lace well. Snug at the ankle so the heel does not slide, with a little room at the toes.
5. Keep feet dry. Change socks at lunch if they are wet. Air your feet at breaks.
6. Stop at the first hot spot. A warm, rubbing spot is a blister starting. Cover it with a blister plaster or tape before it opens.

What goes wrong first. Waiting. People hope a hot spot will go away and walk on. It does not. Fix: stop, take the shoe off and cover the spot at once.

The exception

If you have a blister that has opened, is red, hot, swollen or oozing, clean it, cover it and see a health professional, especially if you have diabetes or poor circulation. Pack a small kit as in the day hike essentials checklist.