On climbing trips and
courses, it is not the grand gestures that dictate success, but a series of
small, diligent habits. These form by consistently making choices to take care
of yourself.
In the backcountry, some
of these choices and habits can be different for women than for men due to key
differences in physiology. Here’s a quick overview of some issues women can
face in the mountains, and some simple tips and tricks to help you have a fun,
safe and successful course.
Warmth
Women often feel colder
than men in the mountains, especially in the hands and feet. There are several
ways to deal with this difference.
The first is to regulate
your overall body temperature by keeping your core warm. When your core is
warm, your extremities will also be warmer. For women, making this happen can
mean wearing a few more layers on your core than guys—perhaps carrying an extra
lightweight puffy jacket or another thin, insulating layer like an R1. Move in
lighter layers – you should be a bit chilly when you start out after a break –
but keep a warm layer available in the top of your pack for when you stop.
For gloves, you’ll want
to strike a balance between keeping your hands warm and making sure you have
the dexterity required to hold an ice axe or clip carabiners. Make SURE
you have a warm pair of gloves that you can comfortably handle carabiners with
– a common cause of frostnip/bite is to take off gloves to mess with hardware.
Packs, boots and bags
Many women have smaller
body sizes and do not have the same upper body strength as men. This does not
mean they are unable to do certain things – they just need to figure out
different ways to accomplish the same tasks without injury.
When carrying a heavy
pack, make sure you understand proper lifting techniques. Grab the pack by the
straps, lift it onto your knee, and then swing it onto your back. If you are
using a new pack and you haven't carried a heavy load in it, put weight in it
and go on a hike. Do all the adjustments you can to the waist belt, shoulder
straps, etc. Adjust your straps so the majority of your load is on your hips
and lower back and not your shoulders. Your hip belt should sit just on or
above your hip bones. There are numerous packs on the market designed
specifically for women, but ultimately choose the one that feels the most comfortable
with your body type.
The climbing industry is
catching onto the fact that women are climbing high, cold mountains, but many
of the boot choices for these environments are still only offered in men’s
sizes. Women’s heels can be skinnier than men’s, so if you’re a woman wearing
men’s boots proper bootfitting is essential. If you can get to snow, go
hiking/snowshoeing in your expedition boots, preferably with your pack. Then you
will have time to get new footbeds or adjust your sock system before the trip.
Small adjustments like this can make the difference between comfort and misery
over the course of a trip.
Women’s sleeping bags are
a good idea, as they tend to be shaped for women’s bodies and include more
insulation in the footbed. The only downsides are that they are built
specifically for women of short or average height (5’6’’ or smaller) so tall
women need to either get a women’s long or a men’s bag. If you have to go with
a men’s bag consider budgeting an extra 10 degrees (so if you need a bag that
keeps you warm at 0, get a men’s -10 degree, etc.).
Pee Funnels
Pee funnels like the GoGirl
or the Freshette provide a way for a woman to urinate while standing up. These
are essentially funnels that you may press against yourself when you urinate.
There isn’t a tremendous
amount of privacy on our mountaineering trips in the Cascades and elsewhere. On
most days you will spend the majority of your time tied into a rope with your
teammates. A pee funnel allows you a small modicum of privacy when you urinate.
Some female guides use
these extensively whereas others prefer to simply have the team turn away while
they squat to urinate. Ultimately the choice as to whether to use one of these
devices is up to you.
If you choose to use a pee
funnel it is recommended that you practice with it prior to the start of the
expedition. In order to keep it from overflowing you will have to manage the
rate at which you urinate.
The two most popular models
are the Freshette and the GoGirl:
General Hygiene
Bring 1-2 pairs of synthetic
or wool underpants and one pair of cotton underwear or boxers to sleep in. The
cotton underwear can also help you feel cleaner if you have your period during
the trip.
Bring a separate bottle to
pee in at night (or in a storm) so you don’t have to get out of your tent.
Collapsible Nalgene 1.5-2 L bottles work the best. Some women tell their
tentmates 'I'm closing the bathroom door' or something similar so they know not
to look. You can use the pee bottle with or without a pee funnel. Practice this
at home in the shower so you know you’ll feel comfortable doing it in a tent
later on.
Women are more prone to
urinary tract and yeast infections if they don’t wipe regularly, so it’s a good
idea to bring extra toilet paper or a bandana to wipe after peeing (even if you
use a funnel). If you use a bandana (aka “pee rag”) you can tie it to your pack
to dry out afterward as you continue to hike. Any used toilet paper should be
placed in a Ziploc bag and packed out.
That Time Of The Month
And now for the big
question for women on expeditions – how do I deal with that time of the month?
Answer: it’s not that bad – read on for one Denali guide’s (quite specific)
guide to dealing with it!
For my period, I use a Diva Cup (the Keeper is another brand). I
also use it in the rest of life when not on expeditions. I can carry one with
me wherever I camp/hike/climb without worrying about running out of tampons,
and if I don't have any tissues I can clean it with water from my water bottle
or with snow. I don't use snow on the glacier because we use camps other
parties use and I don't want to leave bloody snow for people to see. I take
some toilet tissues and pour the blood from the cup into these. I clean the
Diva Cup with more tissues. I wrap the bloody tissues in some more tissues and
put it in the CMC (Clean Mountain Can, used on Denali) or other latrine. If I
feel shy about putting this in a communal latrine I put the tissues in either a
brown paper bag or an opaque plastic bag (this is better; it doesn't soak
through) that I then carry with me. I clean myself with wet wipes, and sanitize
my hands. Wet wipes freeze, but you can keep a travel packet inside your parka
for bathroom time. If you want to use tampons, the method is very similar. Take
the tampon out, wrap it up with tissue, put it in the opaque bag. If the
idea of using one bag for the whole trip is gross, you can bring a few bags set
up this way.
And obviously, if you
choose to use tampons, it’s important to make sure that you have enough with
you. You should pack out any used tampons in a Ziploc bag, and you can wrap the
bag with duct tape ahead of time to conceal the contents for privacy.
If you get menstrual cramps, bring whatever
painkillers you usually use to help ease them.
Attitude
The single most important
muscle that a climber of any gender will use is between the ears. A positive
attitude, good self-care, and the willingness to face and work with the
realities you are presented by your body and environment are the best
predictors of success. You will have good days and bad days. You and your
teammates will take turns being the stronger or weaker members of the
expedition, but it is your bond as a group that will get you up and back.
We strive to provide all our
climbers with the best information and recommendations for our programs around
the world. If you have any questions regarding the information in this document
or would like to speak with a female AAI guide, please feel free to contact the
AAI office.
Happy climbing!
--Shelby Carpenter, AAI Instructor and Guide