Chafing While Hiking: How to Prevent and Manage It

Chafing is one of those hiking challenges that can turn an enjoyable day on the trail into a painful slog. It happens to the best of us and can affect anyone, regardless of fitness level or experience. The good news is that with a little planning and the right gear, you can prevent and manage chafing effectively. Here’s a practical guide to help you stay comfortable on your next hike.

What Is Chafing and What Causes It?

Chafing occurs when skin repeatedly rubs against skin or fabric, often worsened by moisture from sweat. Common areas prone to chafing include the inner thighs, groin, underarms, and around backpack straps.

Factors that worsen chafing include:

• Sweat and Salt: Sweat dries on the skin, leaving behind salt crystals. These crystals act like tiny abrasives, increasing friction and irritating the skin. Salt also has a dehydrating effect on the skin, making it more prone to chafing.
• Hot Weather: Increased perspiration and friction are more likely in warm climates.
• Improper Gear: Ill-fitting clothes or heavy packs can create extra friction.

Understanding these causes is the first step in preventing discomfort. While thigh chafing can be exacerbated by humidity and activity-related sweat, it doesn’t have to keep you away from hiking—a few preventative strategies can make all the difference.

Prevention: The Best Cure

1. Choose the Right Clothing

Your choice of clothing plays a crucial role in preventing chafing. Here are some tips:

• Fabric: Opt for moisture-wicking, quick-drying fabrics like merino wool blends or synthetic materials. Avoid cotton, as it absorbs moisture and retains it, increasing friction.
• Design: Look for features such as flat seams, gussets, and anti-chafing panels. Brands like Step One, Icebreaker, and Macpac offer products with these features.
• Fit: Ensure a snug fit that minimises movement against the skin but isn’t overly tight. Compression shorts or tights are often helpful for reducing inner thigh chafing.

2. Use Barrier Creams and Powders

Applying a barrier cream before you start hiking can protect your skin and reduce friction. Here are some options:

• Sudocream: A zinc-based emollient cream, Sudocrem creates a protective barrier that soothes and shields skin from irritation. I use a pea-sized amount, massaging it into the skin in a thin, translucent layer. If the area looks white, use less next time. Sudocrem is effective but may feel heavy in hot, humid conditions.
• Alternative Creams: Products like Body Glide or other athlete-specific anti-chafing creams are designed to be lightweight and effective in active settings.
• Anti-Chafing Powders: Cornstarch-based powders or anti-chafing powders help keep skin dry and smooth, particularly useful in humid conditions.

3. Stay Clean and Dry

Keeping your skin clean and dry is vital:

• Before the Hike: Start with clean, dry skin.
• During Multi-Day Hikes: Carry a lightweight towel or wipes to freshen up. Change into clean clothes or underwear as needed.
• After Sweating: Rinse salty areas during breaks to remove abrasive salt crystals.

4. Monitor Hotspots

It’s not just your clothing that can cause irritation—footwear and accessories can too. Ensure your backpack fits properly and, if you’re trail running, that your vest doesn’t jostle. If discomfort begins, stop and assess the situation to prevent it from escalating.

5. Hydrate to Manage Sweat and Salt

Proper hydration reduces the salt concentration in sweat, which can aggravate chafing. Drink plenty of water and consider incorporating electrolytes, especially on longer hikes or in hot conditions, to maintain fluid balance and prevent over-salting your sweat. During breaks, rinse problem areas with water to keep salt buildup at bay.

Managing Chafing During a Hike

Even with the best preparation, you may feel irritation during a hike. Here’s how to address it:

• Stop Early: At the first sign of discomfort, take action. Waiting will only make it worse.
• Reapply Creams or Powders: Carry a small tube of your preferred barrier cream or powder in your pack for quick touch-ups.
• Adjust Clothing: If your gear is causing friction, make adjustments or change into a spare pair of underwear or clothing.

Post-Hike Care

After your hike, give your skin time to recover:

• Clean Gently: Wash affected areas with warm water and mild soap to remove sweat, salt, and bacteria.
• Apply Soothing Creams: Use aloe vera or medicated creams to calm irritation and promote healing.
• Avoid Infection: If the skin has broken, keep the area clean and covered until it heals completely.
• Consult a Medical Professional: If chafing continues or worsens, it’s a good idea to see a healthcare professional. They can offer advice and recommend treatments, like medicated creams or ointments, to manage the issue.

Personal Experiences and Tips

From my own experience, I’ve found that prevention is key. On hot days, especially during longer hikes with a heavy pack, I struggled with chafing until I started using a barrier cream, such as Sudocrem, proactively. This change, combined with other preventative measures noted above, made a huge difference. During a 14-day trek across the Swiss Alps and several multi-day hikes in Tasmania and other areas around Australia, I experienced no chafing at all. I also carry a small “chafing kit” with essentials like wipes, barrier cream, and spare clothing—a simple addition that makes a huge difference.

Other hikers in the community have shared similar strategies. Many recommend reapplying barrier cream throughout the day and experimenting with different products and fabrics, such as Lycra, to find what works best for your skin and conditions. Some have found Lycra-style shorts and compression tights effective for minimising friction, while others swear by T8 Commando Undies for comfort. Additionally, Neat 3B chafing cream and talcum powder are popular for keeping skin smooth and dry during long treks. It’s really about finding what works best for you.

Extra Tips for Long-Distance Hikes

1. Pack a Chafing Kit: Include essentials like barrier cream, wet wipes, and spare underwear.
2. Check Your Skin Regularly: High-friction areas should be inspected often, especially during breaks.
3. Prioritise Quick-Drying Clothing: Re-wearing items on multi-day treks is inevitable, so choose odour-resistant, fast-drying fabrics.
4. Take Breaks: Allow your skin to breathe and cool down periodically.

Final Thoughts

Chafing might be an annoying part of hiking, but it’s entirely manageable with the right strategies. By choosing appropriate clothing, staying hydrated, and using barrier creams, you can prevent and minimise discomfort. Don’t let chafing discourage you from enjoying your favourite trails.

What are your go-to tips for preventing chafing on the trail? Share your experiences in the comments or on social media to help others hike pain-free.