Hiking With Autism: How to Get Outdoors When You’re on the Autism Spectrum

by Holly Worton | Jun 24, 2020

I’m an Aspie hiker. That is, I’m an adult woman on the autism spectrum who loves spending time outdoors. I love hiking, backpacking, and camping. I’m also aware that not everyone on the autism spectrum is comfortable being outdoors. That’s why I’ve written this guide on hiking with autism: so you can learn how to get outdoors when you’re on the autism spectrum.

As always, I did a bit of research before writing this post. All of the high-ranking articles that I found were written for children on the autism spectrum, and they sounded like they were written by NT (neurotypical) adults. This article is written by an autistic adult hiker for adults with Aspergers or autism. A lot of it will probably apply to autistic children and teens, but it’s written with adults in mind.

Disclosure: There are affiliate links in this blog post, which means that I may earn a small commission if you click on these links and make a purchase. I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases. I am also a participant in other affiliate programs.

Hiking with autism

I believe that just about everyone can benefit from spending more time outdoors in Nature. As an autistic hiker, I find spending time outdoors especially soothing. It reduces stress and anxiety, and makes it easier for me to function in life.

However, there are some challenges, and I believe that hikers with autism may need to prepare in advance more than a neurotypical hiker might. This is my attempt at an extensive guide to getting outdoors when you have Aspergers/autism.

The outdoors as a special interest

Most people with autism will have one or more special interests. Personally, I never really understood it as such until very recently, but the outdoors is one of my special interests: I love hiking, backpacking, and camping. I love trees and plants.

Nature is a great place to practice all kinds of special interests in the outdoors:

Birdwatching
Foraging
Geocaching
Mineral hunting
Mushrooming
Trail running

Know before you go

If you’re like me, you want to know what you’re getting into before you get yourself into it. You might be really into planning, like I am. If I’m walking in my local area, I will usually hike without a map—but I always have the OS Maps app on my phone. This is the mapping service for Britain. The app includes all digital OS maps, and it will also show you where you are on the map.

Even better, if you’re going hiking in an area you don’t know well, you can create routes and access them on your phone. Once you create a route, you can do a fly through and get an idea of what the terrain is like. There is an annual fee of £23.99 to use the OS maps service, but you can get a free app called OS Locate that will give you the exact map coordinates for where you area. Of course, then you have to know how to read a map and how to locate the coordinates on a map.

If you’re going to be spending time in the outdoors, you will want to know how to navigate and how to read a map. The NNAS (National Navigation Award Scheme) in Britain has a fantastic series of outdoors courses in three levels: Bronze, Silver, and Gold. These courses are offered all over Britain. I’ve taken the Silver and Bronze with Mark Reid of TeamWalking, who is now offering virtual map reading courses that will give you some basic knowledge. Navigation is an important part of being safe in the outdoors.

Know what to bring

Know what you need to bring with you. I have three blog posts that can help you with that, depending on what type of outdoor adventure you have planned.

Be sure to research the specific terrain of the trail you’ll be walking, especially on long-distance hiking trips. For example, I want to walk the Cape Wrath trail at some point. This is considered one of Britain’s most challenging trails, mostly because it’s an unmarked trail and it requires good navigation skills. However, I’ve been reading lots of trip reports from hikers who have already completed the trail, and I’ve learned there are several river crossings—something I have no experience with. So now I’ll be researching how to safely cross a river, and how to know when it’s not safe to cross.

When I backpacked the Coast to Coast in May 2022, I watched so many YouTube videos on the trail that I felt like I had it memorized! It was really comforting to have an idea of what the route would be like, and it was really exciting to arrive in those places and see them in real life.

Know your fears

Know what your own personal fears are in the outdoors so you can learn about them, plan for them, and prepare to avoid the sticky situations that you’re afraid of.

Mine are:

Running out of water. This has led me to carry too much water, but there have also been days where I’ve had to take a detour off the trail to get more water on a day of record head in July when I first walked the South Downs Way. That day was way more stressful than it needed to be, because I constantly worried about running out of water.
Running out of battery on my phone. I rarely worry about my phone battery—except for that time I talk about in my book If Trees Could Talk where I was in the middle of a forest I didn’t know well and my battery went from 40% to 0% in a matter of seconds. Now I carry a portable charger AND mini solar panels. Those are the exact products I have, and they really came in handy on my two-week camping and walking trip in March.
Getting lost and not being able to relocate. That’s why I’ve invested so much time and money in navigation courses, and why I pay for the OS Maps app every single year. I like having the app as a backup so I know exactly where I am on the trail.
River crossings. I’ve never actually had to do a river crossing, and they freak me out. If I ever do a more wild trail like the Cape Wrath Trail (my latest obsession), I’m going to spend a lot of time watching river crossing videos (links further on in this post) and I’ll probably save a note on my phone with step-by-step instructions and tips to remember.
Ticks. Or, more specifically, Lyme disease. I always carry tick removal tools in my pack, and I have extra sets of them in my big first aid kit and also at home. Hounds of Howgate have an excellent video on how to deal with ticks and midges. Check out my related blog post on how to prevent tick bites and Lyme disease.

You might be afraid of getting attacked by a dog. One thing that really bothers me about hiking in the UK is that there are no leash laws, and as soon as people get out onto a trail they often let their dog off the lead, whether or not their dog has good recall. I have often been barked at by dogs or had dogs jump on me, while the owner was completely oblivious.

When I lived in Mexico, I developed my own technique for dealing with angry dogs. I used to go running in my neighborhood and every few houses, a dog would run out of the house and run straight up to me, barking all the time. At first, it freaked me out, but then I realized that if I kept running and waited until the dog was just at my feet and then yelled “NO!” really loudly, the dog would get scared and run off. This is obviously not a foolproof method, but it worked for me for years.

Dress appropriately

You’ll want to dress appropriately for the weather (heat, cold, wet, etc.) and also for your comfort. Dress in soft fabrics, and remember to cut any tags off new items of clothing if you know that tags irritate you. Seamless underwear and other seamless clothing can also be a great solution to avoid irritations.

Find a sports bra that’s comfortable. A great sports bra that I love for light exercise such as walking and hiking is the Coobie seamless sports bra.

If you’re hiking on your period, you might find that period underwear is the easiest solution. I really love Modibodi, and they even have some seamless options. You might also want to pack a small travel bidet like the CuloClean, which screws onto a water bottle for easy cleaning.

Risk assessment when hiking

Everything will probably go well, but it’s important to consider the risks involved in the outdoors. What can go wrong with hiking, backpacking, or camping?

Benightment. Isn’t this a great word? It’s not that fun, though—this is when you get caught out after dark on the trail. This can happen due to poor planning or navigational errors. Be sure you always have a head lamp or other light source (not your phone—conserve your battery!) with extra batteries for the lamp.
Blisters. Be aware of hot spots on your feet (painful parts caused by chafing), and take care of them before they become blisters. Carry good blister bandages, such as Compeed.
Dehydration. Bring plenty of water, and then some extra. Drink regularly at intervals. Make sure you also have some source of electrolytes, whether it’s electrolyte powder, sports drinks, or just plain old salt in a little container (this is what I carry).
Falling objects. Branches sometimes fall off trees, and this can be dangerous. Unfortunately, there’s really nothing you can do about this other than avoiding hikes through woodland areas. Rocks can fall. Avalanches can happen if you’re hiking in a snowy region.
Navigation. Know how to read a map and how to navigate with a compass and map. Have a secondary navigation system, such as GPS or the OS Maps app.
River crossings. Know how to cross a river—and how to determine whether it’s not safe to cross. Save this information on your phone in a note so you don’t have to worry about remembering all the details.
Stove safety. If you’re camping, avoid bringing any kind of heat source into the tent (hot water bottles excepted). Any kind of camp stove or disposable grill can kill you with carbon monoxide poisoning within three minutes. Even a disposable barbecue that’s been allowed to burn out. Disposable barbecues emit carbon monoxide when being used—and they continue to do so until they are completely cold.
Trips and falls. Walking with poles can help to avoid trips, falls, and subsequent injuries when on a hike. Keep your eyes on the trail, and be aware of your surroundings and the terrain.
Weather. Cold, heat, wind, wet. Be sure you have appropriate clothing for the weather—and for any weather changes that might happen. I never go hiking without full waterproofs in my pack, even when the weather forecast predicts full sun all week long. I also always carry an emergency silver blanket and an emergency shelter in my pack. Know the signs of hypothermia, hyperthermia, heat exhaustion, and heat stroke—and know how to prevent them.
Pain. It’s awful to be out in the middle of a hike or on a camping trip and get a headache or some other pain. Make sure you always have pain relief in your pack, as well as hay fever medicine (and tissues!) if you get allergies. There’s nothing worse than sniffling and sneezing through a hike.

Weather

I feel like we need to delve a bit deeper into this last one. Check the weather before you go out hiking, backpacking, or camping. Also think about what that means for the outdoors. If it’s raining hard today and it’s been raining all week, and you’re planning to go out on a rugged trail with river crossings, the water will be higher and potentially dangerous.

If it’s been hot all week, and today is going to be even hotter, plan to bring extra water. Sometimes I’ll even put ice cubes into my water pouch or freeze half-filled Nalgene bottles (I like the one liter or 32 ounce wide-mouth bottles), then fill them up to the top with filtered water. If it’s a hot day, the ice will melt pretty quickly, but at least it will keep the water a little bit cooler. Also, if it’s hot and sunny, make sure you’ve got a great sun hat and sunscreen.

Perhaps make a note on your phone with all the little things you need to take into consideration based on different weather conditions: heat, cold, rain, sun, snow/winter conditions.

Finally, don’t get your weather reports from the daily news. Get them from sources such as (in Britain):

Mountain Weather Information Service (MWIS)

Met Office

Know the “rules” of the outdoors

As an Aspie hiker, I know that one of the things I used to be afraid of was of breaking some unknown rule. You know how we always feel like we’re breaking some mysterious rules that NTs all know about? There are two main sets of outdoor “rules” that you need to be aware of:

Leave no trace. This is a list of seven principles for outdoors activities: plan ahead and prepare, travel and camp on durable surfaces, dispose of waste properly, leave what you find, minimize campfire impacts, respect wildlife, be considerate of other visitors. I did a podcast episode where we talked all about the leave no trace principles.
The Countryside Code. This is a list of guidelines for visitors to the British countryside and for those who manage the land.
General trail etiquette. This will vary depending on where you live, but a lot of it is based on common sense, which may not be common sense to you if you’re new to the outdoors. I put together a blog post with some common trail etiquette principles.

In addition to these three sets of outdoor “rules” I’ve written a special blog post on how to practice leave no trace when planning rituals and ceremonies in the outdoors and at sacred sites. It’s called Leave No Trace: Keeping Our Sacred Sites Free From Ritual Rubbish.

Sensory overload in the outdoors

As people on the autism spectrum, we can experience sensory overload. That’s why we need to be aware of the challenges that can arise when we’re hiking with autism. Let’s take a look at the different sensory challenges and how we can plan our outdoors adventure:

Sight. Sunlight can be bright! If you’re sensitive to light, bring sunglasses. You might also want to invest in a UV hiking umbrella for extra sun protection.
Smell. Nature has a lot of smells, most of which are lovely. One smell that hikers with autism might find offensive is cow dung, which is hard to avoid when you’re hiking through fields. Bring an essential oil you can sniff when going through cow fields—perhaps put some oil on your glove, scarf, or sleeve where you can hold it up to your nose as you walk through. Note that the oil might stain the fabric, so place it somewhere that it won’t be seen.
Sound. If you’re sensitive to noise from traffic, plan your walk away from roads. Keep to quiet areas, like woodlands. Trees can do a good job of muffling sound.
Taste. Make sure that you bring more than enough water, especially if you prefer filtered water from home. If you don’t like the taste of water, remember to bring electrolyte tablets such as these, which can greatly improve the taste of water. Bring the foods and the snacks you love. Always have a spare protein bar, bag of nuts, or whatever is your go-to emergency snack.
Touch. I have a dear friend who says she likes Nature “as long as it’s not touching her.” If you’re bothered by dirt or grass, then bring a small mat or pad to sit down on for breaks. You could also bring a larger picnic blanket. If you really don’t like bugs, then bring your preferred bug spray. It’s also important to know the sticky, stinging, or otherwise dangerous plants in your area—so you can avoid touching them. You can also bring a light pair of gloves to wear.

One thing that I discuss in my book Alone on the South Downs Way that really used to bother me is bicycles: I used to be terrified of cycles coming up behind me on a trail and not hearing them or seeing them until they were almost on top of me. I seem to have gotten over that in recent years, but one way to avoid trails with horses and cycles is to stick to public footpaths. Here in Britain, public footpaths are for walkers only. Public bridleways are for walkers, cycles, and horses. And if you’re afraid of quad bikes, stay off byways. Another option is to walk in areas where the trails are so wide, there’s plenty of room for horses and cycles to pass you by safely.

Sensory kit for the outdoors

Go through your regular sensory kit for autism, and see what things you want to bring in your backpack for your outdoor adventure.

Some ideas:

Bug spray. If you’re particularly sensitive to insects, bring your preferred insect spray. There are natural sprays available that do work, if you prefer to avoid chemicals on your skin.
Drinks and snacks. Bring your preferred drinks, snacks, and packed lunch. Be sure you always have extra emergency food.
Ear muffs. I hesitate to recommend these because I really believe it’s important to be aware of our surroundings when we’re in the outdoors, especially if we’re walking alone. But if you’re out with friends or family, these might be okay.
Emergency blanket. This is something I always carry in my backpack, even when I’m just out for the day. A silver emergency blanket is small, lightweight, and it can provide extra warmth when it’s unusually cold out and you need some help staying warm.
Emergency shelter. These aren’t just for emergencies. If you’re out and it starts pouring rain, you can unfold your shelter and sit inside it for a cup of tea, lunch, or a simple break. Get at least a two-person shelter: that will give you room for yourself and your backpack. If you regularly hike with a friend, get a four-person shelter. These can also keep you warm if you’re freezing on a winter’s walk, yet you want to stop for lunch.
Essential oils. Bring essential oils or some kind of perfume if you’re especially sensitive to the smell of cow manure. Alternatively, put some perfume or essential oils on a handkerchief and bring it with you so you can hold it up to your nose if a field is particularly stinky.
Head net. If there are a lot of flying insects where you walk, invest in a head net.
Mat or pad to sit on. Bring a small camping mat if you don’t like touching dirt or grass. You can put it down when you sit for a break.
Sunglasses. Important to have if you’re sensitive to light.
Sun hat. Very important on a sunny day to keep your head shady and to keep the light out of your eyes. Get one with a wide brim and a chin strap—while not super fashionable, it will keep your hat on your head if it’s sunny and windy.
Tactile toys. If you have any favorite tactile toys or fidget toys, bring them. You might like to walk with a stress ball, for example.
Walking poles. If you’ve got issues with spatial recognition, like I used to have, walking poles are a great way to avoid trips, skids, and spills on the trail. I use Pacerpoles.

Avoid the panic zone

Know what you’re getting yourself into, and have proper gear that’s appropriate for the level of adventure that you’ve chosen. Mark Reid of TeamWalking talks about the four levels of comfort in the outdoors:

Play. This is your comfort zone in the outdoors, when you’re functioning within your limits. Play is fun and easy.
Adventure. This is when you’re heading into your stretch zone. You may be experiencing a new trail, new weather conditions (like hiking in a light snow), or a new activity (like wild camping). This can be fun and easy, too—if you’ve prepared well in advance.
Frontier adventure. This is when you’re really pushing your boundaries. Maybe you’re hiking a really challenging trail, you’re going snowshoeing, or you’re wild camping in a new place all by yourself. This may feel challenging, and it might lead to a meltdown on the trail. Know your limits, and plan, plan, plan.
Misadventure. This is your panic zone. Something has gone horribly wrong, and you don’t know what to do. You might have made a poor decision and are now suffering the consequences, or you might be in the middle of a full-blown meltdown. Stop. Reassess. Take new action when you’re ready and able.

Meltdown on the trail

I find that planning well in advance helps me to avoid meltdowns in the outdoors. Know where you’re going, bring the proper gear, and be able to locate yourself on a map. But sometimes, things go wrong, and when we’re hiking with autism, we may experience a meltdown.

Proper planning can prevent a meltdown on the trail. However, sometimes things don’t go as planned, and we may experience excessive stress on the trail due to inclement weather, such as when it’s unexpectedly hot or cold. I find it to be challenging when it’s raining very hard or it’s very windy. I find it hard to concentrate on the basics of hiking—namely, safe navigating. Any kind of persistent sensory discomfort can lead to a meltdown in the outdoors.

Here’s what to do:

Stop. Find a safe place alongside the trail to stop and rest. Sit down. Relax. Don’t wait for the next bench to come along. It may be three miles—or more—down the trail.
Drink. I find that having a drink of water or a bite of food can be very grounding and calming.
Take your time. Take all the time you need to feel better—assuming the weather is cooperating, and it’s safe for you to do so.

If you need to shake it out, or have a good round of hand flapping, do it. Probably no one will see you, and if they do, oh well.

If you run into trouble

In the UK, you can sign up to contact emergency services via text message. This is handy when you’re in an area with poor signal, and you have just enough of a mobile connection to send an SMS but not enough to make a phone call. Here’s what you need to include in the message (perhaps save this in a note on your phone so you don’t have to remember all the details you need to give them). Remember: only use this function if you absolutely need to. Otherwise, place a phone call.

You can also use Text to 911 in the United States.

Things to learn

Finally, if this blog post has made you realize all the things that you don’t know about getting outdoors, here are some ideas of things you can learn that will help you to feel safer. Note that a lot of my links are to Mark Reid’s TeamWalking courses; that’s because I know him and trust him. Even if you aren’t in the UK, you can take a look at his courses and find something similar wherever you live.

Mountain Skills
Night Navigation
NNAS Bronze Award
Outdoor First Aid. This is a 16-hour, two-day course.
Relocation Skills. For when you get lost and need to relocate where you are.
River crossing in a group, or on your own.
Virtual Map Reading. Online course to help you get started.
Wild camping. I went on a wild camping course with Nigel from New Forest Navigation. Mark Reid also does wild camping courses.
Winter skills. Such as using an ice axe and crampons.

Enjoy!

Odds are, everything will go well. Hiking with autism or Aspergers is easy when you’ve planned in advance, you have all the right gear, and you know what to expect. If you’re new to the outdoors, perhaps start out by going hiking, backpacking, or camping with a friend or group of friends before you go it alone.

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Hiking With Autism: How to Get Outdoors When You're on the Autism Spectrum

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