Hiking Information
For such a small island, we are really spoilt for choice with so many lovely places to hike. But the best thing about hiking, is the people you meet along the way, something Karen and Dearbhaile know all too well!
Below is some handy information for hiking in Ireland.
Hit the Hills and Feel the Magic!
Feel Good Factor
Turns out your brain (and your body) are big fans of the great outdoors. In a recent study, people who took regular walks in nature, saw bigger drops in depression/anxiety and physical stress markers such as cortisol, compared to those those strolling through urban streets. (Cheng et al., 2025)
Motivation + Mood
Dopamine increases with forest walking. One 2025 randomised controlled trial reported higher dopamine alongside lower cortisol after forest walks, suggesting that wooded environments might calm the stress system and nudge the brain’s reward/mood pathways in a happier direction. Nature: not just pretty, but persuasive (did we even need another reason?).
Immune Boosting
Trees are doing more than just standing there looking majestic. Ever heard of “tree chemicals”? Trees and shrubs release Biogenic Volatile Organic Compounds (BVOCs), often called phytoncides. These are likely contributors to some of nature’s health perks, including effects linked to stress and immune pathways. So yes… the forest may be quietly “diffusing” a little extra goodness while we walk.
Hydration
&
Nutrition
Our Cancer Take a Hike community will take us to the most fabulous places. Some of our routes will be remote, so it is important to prepare in advance. We have included some practical tips below to help you prepare. Have a look at our FAQ page for any questions you may have.
Hydration and Nutrition
Good hydration and nutrition is essential for all hikes. Generally 250ml of water for every 30mins of hiking is enough, but that could change given the weather on the day and the intensity of the hike.
For our easy hikes, make sure to have a good breakfast in advance, preferably with a protein source and slow release carbs. The more intense and longer the hikes are will determine the level of nutrition required. Food that sustains energy levels are best advised. It's always handy to have emergency grub in the bag like protein balls, nuts, jellies, bananas or apples for a quick burst of energy. For those longer hikes, make sure you pack food that travels well!
Layering up!
Dressing for a hike can be confusing. Layering up is a good start. Karen and Dearbhaile have tried and tested the layering system noted below.
The Layering System
1. Base Layer (next to skin)
Goal: move sweat away from you so you don’t get cold later.
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Best: merino wool (warm even when damp, less smelly) or synthetic wicking tops.
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Avoid: cotton (holds water, chills you fast).
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Fit: snug-ish, not tight.
Irish tip: even in cool weather you’ll sweat on climbs, so a wicking base is non-negotiable.
2. Mid-Layer (active warmth)
Goal: warmth while moving.
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Best all-rounder: light fleece or “grid fleece”.
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Alternative: thin synthetic insulated jacket if it’s cold and windy, but fleece usually breathes better uphill.
How to wear it: start slightly cool at the car. If you’re cosy before you start, you’ll overheat 10 minutes in.
3. Insulation Layer (stop layer)
Goal: warmth when you stop (summit, snack, navigation).
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Best for Ireland: synthetic puffy (handles damp better than down).
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Down is great only if you can keep it dry.
Rule: bring one warm layer you can throw on immediately when you stop. This prevents the “sweaty → chilled” crash.
4. Shell Layer (weather protection)
Goal: block wind + rain.
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Waterproof jacket: look for a proper hiking shell with:
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hood that cinches (big deal in Irish wind)
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pit zips (huge for staying dry inside)
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longer cut + good cuffs
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Waterproof trousers: brilliant in persistent rain/wind, and easy to pull on over your hiking trousers/leggings.
How to wear it in Irish weather?
Put the shell on before you’re soaked or when the wind picks up (especially above tree line).
Use pit zips + front zip to vent on climbs instead of taking the jacket off constantly.