A hike in the woods is no walk in the park. Sunny days quickly can turn stormy. Little-traveled trails can be difficult to navigate. Ankles can be twisted, miles from help.

Experienced hikers carry emergency items that could save the day or get them through an unexpected night on the trail. A list of “10 Essentials” has been floating around the hiking and backpacking community since it was compiled and circulated in the 1930s by a climbing and exploration club in Washington.

The list is just a guide, much debated and often customized. Seasoned hikers Erik Douglas and Johnny Miller shared their thoughts and advice on trail safety in an e-mail interview. Both are founding members of the Alabama Hiking Trails Society.

“One never-to-be-left-at-home item is common sense,” Erik Douglas wrote, adding “This should always be a part of a list of essential items. And if it stays at home, so should the hiker.”

Be careful: hiking may be addictive. The AHTS and other trail organizations welcome newcomers and anyone who shares an appreciation for trails and the backcountry.

“Folks who spend a little time on the trail and especially those who make a long hike become hooked for life,” writes Douglas. “For me, it's a way of healing from the stresses that accumulate during the work week. For many, it's a spiritual renewal.”

The Trail Safety Checklist includes:

First Aid — Buy a small first-aid kit or make your own. It may include bandages, tweezers, gauze, scissors, alcohol prep pads and sports tape. A pain killer such as aspirin can be a welcome thing after miles on the trail. Don't forget bug spray.

Communications — Before you go, leave a trail plan with someone that says where you're going and when you plan to return. Take a cell phone, two-way radio, whistle, signal mirror, pen and paper.

Navigation — Douglas says, “I rarely go into the woods without a good map and compass. I use both along the hike so that I know where I am before I need to know.” In dense woods, a map does little good if you look at it only after getting lost. A GPS device is optional and sometimes not reliable under dense tree cover.

Extra clothing — “The weather will change. Most likely you will get wet,” Miller warns. Carry rain gear, a change of socks, and extra clothes — enough to fend off the chill if you're stuck overnight.

Hydration — At the top of both Douglas' and Miller's list is water, lots of it. “Better to pack it out than run out.” Miller said. Carry more than you think you'll need. If lost or injured, you could be stuck on the trail for hours or days, Purification tablets or a filter could save the day.

Nutrition — Take food with you for energy. Pack enough to keep going or to get you started after an unexpected night on the trail. Take candy bars, energy bars, trail mix and fruit.

Fire — A small campfire will keep you warm, ward off any creatures, imagined or otherwise, and can calm your nerves if you're stuck overnight. Carry disposable lighters or matches in a waterproof container. Fire starters can help get wet wood blazing after a rain. Miller suggests an inexpensive homemade fire starter: Cotton balls saturated with Vaseline, kept in a freezer bag or film container.

Tools — A knife, multi-tool, or Swiss Army knife may be the most important tool to carry. Also take duct tape, rope, safety pins, flashlight or headlamp with extra batteries and a hiking staff.

Shelter — A space blanket or garbage bag with a little duct tape and rope can be fashioned into an emergency shelter against the cold or rain.

Sun protection — Take sunscreen, a wide-brim hat, bandana and sunglasses.