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Long hikes will require special care of your body to avoid overexursion, and additional gear and apparel for emergency situations. Make sure you bring a spare set of clothes that can easily be folded up, like hiking shorts and an extra pair of shoes. Overnight hikes in particular demand extra time to allow your body to rest and recover. While on a day hike, you will need to pause for rest periods. This will assist in slowing down your heart rate and breathing, thereby resting your heart and lungs. Also, breaks during hikes give your body the time to get rid of the lactic acids built up in your muscles. Any strains and muscle sores will also have the opportunity to heal.