Howler Monkey Relaxing

Loud as foghorns, the braying of howler monkeys erupted from the jungle to the right of our pontoon boat. Our eyes whipped across the verdant rainforest jungle. Something moved in the thick verdant wall of trees and vines along the riverbank. Five yards above the dark green river, half a dozen primates were stripping leaves from branches. A baby monkey stretched thin arms and legs around its mother as she leaped between trees. I was experiencing Costa Rica’s Pura Vida.

Pontoon Tour

“Pure life” is the literal translation of Pura Vida, which in Costa Rica is a standard greeting, an informal national slogan, and a reminder to enjoy tranquility and nature. My wife and I had chosen to visit Costa Rica because we had read that it is a premier location for ecotourism and nature tourism. Would the country meet my high expectations?

Spotting Wildlife Along The Rivers

Costa Rica delivers. Chances of seeing wildlife are high, especially along its vivacious waterways. Only the blind won’t spot wildlife, but they would still thrill to the caiman’s throaty growl echoing across a watercourse, feel the invigorating moist fogs wafting through cloud forests, and smell the rain falling through the jungle.

Caiman

Cormorant Drying Wings

According to the United Nations Development Program, Costa Rica, smaller than West Virginia, harbors 4% of the world’s biodiversity. Citizens and government officials across Costa Rica are promoting ecotourism and nature tourism. That is what attracted my wife and me to Alajuela Province, where we chose river tours.

Balsa River Rafting Trip

Costa Rica Descents’ tour bus picked us up in the morning. We chatted with Argentines, Mexicans, Germans, Swiss, Costa Ricans, and others. Arriving at a muddy plain, all of us walked through puddles and a stream until we came to a mighty river of churning white water. Lime-green rubber rafts and tanned, burly guides waited for us on big rocks next to the Balsa River.

Adrenaline Rush

Getting Drenched

Our no-nonsense Costa Rican guide first warned us about the dangers of smashing into rocks and drowning. Second, he checked that we were correctly wearing our helmets and life vests. Then, he instructed us how to paddle and how to respond to various commands.

Look Forward and Paddle

Finally, we pushed the raft into the water, jumped aboard, and paddled. The river moved our raft like a drifting leaf. The gentle stretch disappeared in an instant. The muscular river lifted, twisted, and bounced us over and around midstream rocks. Our raft spun in a circle. Water flew into our faces. We jammed our feet into foot braces. Over the roar of the river, our guide barked commands, and we obeyed. As a result, we safely passed through the gauntlet of the first falls.

Costa Rica teems with biomass, and the rivers are the veins of all that life. The river pulsed. It shot us downward. Then, we cruised slowly enough to look at the green forest canopies, to listen to our guide’s tales, and to jump into the river and drift with the raft.

Snack Time

Spider Monkey

Halfway through the journey, all the rafts pulled onto a bank. Guides turned over one raft. It became a table. We feasted on locally grown juicy pineapples and sweet watermelon. Large brown cows ambled over. I joyfully handed watermelon rinds to the bold cows and tossed others to the shy ones.

Then, we returned to the water and more adrenaline-pumping river exploration. But now we more confident. Too soon, the river made a broad curve. I saw the bus. The bus driver waved to us. Before boarding, I took a last look around. On the opposite bank, a thin waterfall plunged into the river. Wild banana plants laden with fruit bent downward. I heard a hawk screech and saw it circle above the canopy.

The End of the Raft Tour

Cacao Pod

On the return journey, we enjoyed a buffet lunch on the grounds of an organic farm managed by Costa Rica Descents. Touring the grounds, we saw football-like cacao pods growing from cacao trees, fields of sugar plants, and plots of medicinal herbs. Our guide taught us how local farmers produce sugar, and he served us shots of fiery home-fermented tequila-like Costa Rican alcohol.

Cano Negro Pontoon Boat Tour

Slowly Cruising Through the Jungle

In contrast to river rafting in Costa Rica, a pontoon tour moves at a slow pace, providing more to hear, see, smell, and feel the environment. To allow guests better opportunities to see nature, the boat captain moved forward, backed up, zigzagged, and brought the boat to the river’s edge. Our guide was a professional naturalist who quickly identified wildlife and told us where to look.

From our boat, we cruised near howler monkeys, spider monkeys, and white-faced capuchin. We also saw a caiman, iguanas, sloths, tarantulas, basilisks, vultures, hawks, toucan, and more.

Basilisk

Early that morning, Canoa Adventura’s van picked us up and drove north toward the border of Nicaragua. The Cano Negro is a wildlife refuge of wetlands that harbor endangered plant and animal species. The tour is a full-day trip from the town of La Fortuna. The route passes through small villages and large swaths of parkland.

Vultures eating roadkill in the middle of one road forced the bus to wait. That was okay with everyone. I have never seen more bird species than I did along the route to Canon Negro. Lunch at a quiet riverside restaurant was pleasant. Multicolored butterflies flew around red and orange flowers growing near outdoor tables. We returned to our hotel in the evening feeling utterly satisfied with the entire day.

What to Do

Vultures

Visitors can select from a broad range of relaxing or stimulating river, lake, and sea activities almost anywhere in Costa Rica. Besides rafting and pontoon tours, horseback riding, zip-lining, canoeing, canyoning, and other exciting adventures await you. For those who love the slow life, visits to coffee and chocolate farms might be suitable activities. Don’t forget soaking in the numerous hot springs of Costa Rica.

Where to Stay

The View from our Room

An abundance of choices ranging from cheap guesthouses to luxury hotels makes deciding where to stay a fantastic conundrum.

We booked rooms at the tiny (only seven rooms) Roca Negra Inn, a hotel with a bird sanctuary. Lying in a hammock on the front balcony, we peered through ferns, fruit-filled banana trees, and colorful hanging orchids to the cloudy top of cone-shaped volcanic Mt. Arenal. Hummingbirds, toucan, and dozens of other birds and multitudes of butterflies chattered, flew or fed on fruit and flowers near us. Located a few kilometers from the quaint town of La Fortuna, we enjoyed peaceful solitude at the inn while being near restaurants, galleries, cafes, and tour agencies.

Finding and Booking Tours

Beautiful Blue Bird Eyes

Probably all hotels in La Fortuna assist guests with booking tours. Arriving in La Fortuna in early August, the start of the low season, we bargained at tour agencies and received substantial discounts. Prices vary depending upon the season.

Deciding When to Go

We arrived in early August at the start of the slow season. Tourist numbers plunge because the rainy season starts in August. Early August rains, though, are not so heavy. Our guides told us that long lines and noisy crowds disturb animals and detract from the natural beauty during peak season. The beginning of the low season turned out to be a wonderful time to enjoy Costa Rica’s Pura Vida.

British Columbia offers amazing, affordable, accessible adventures for river rats, and famed B.C. waterways like the Thompson, Fraser and Chilliwack Rivers are no secret to outdoor enthusiasts. Rafting is one of the few water sports where you’ll actually enjoy paddling hard for short intervals, soaked to the bone inside a dingy-like raft with a few other crazy people.  Toss in an overnight stay at a haunted bed and breakfast like The Teague House in Yale (Sasquatch Country), one of British Columbia’s oldest houses built in 1867, and you’re in for an unforgettable B.C. experience.

Most rapids in this area are considered class 3.5 to 4.0. Aside from being a thrill ride, there are so many other reasons you need to add a rafting trip to your bucket list. For starters, the scenery is epic. Regardless of which river you choose to paddle, expect to find yourself in awe of the beauty of B.C. But be aware that if you spend too long gawking at the views instead of paddling, your “funny” rafting guide may just decide to toss you in for a quick swim. Rafting is a true team activity that requires everyone’s participation for success. It’s a great team building activity and you’re sure to make some new friends after a day fighting rapids called “Jaws” and “Hell’s Gate” together.

Companies like Fraser River Raft Expeditions have been pumping people safely through whitewater for over 20 years. There’s a reason these rafting outfitters are still in business: they all have a loyal crew of crazy guide characters, all of whom are dedicated to the rivers and an outdoors lifestyle.  Educated, skilled, witty guides make the trips more memorable and fun.

Rafting outfitters like Hyak, Canadian Outback Adventures and Kumsheen are also fairly close to major cities like Vancouver and all offer fun day trips into the mountains. Expect to be entertained and well fed on a full-day trip, but don’t forget to bring essentials for yourself like a water bottle, sunscreen and waterproof camera. Dry bags are usually provided to keep valuables safe. A pit stop for a picnic lunch along the river’s edge is part of most trips offering a great chance to grab some photos and chat with your team while you refuel. The minimum age for rafting in these parts is 12 years old, so leave the youngsters at home for this one so they (and you) aren’t up the raging river without a paddle.

Nothing beats the summer heat better than a icy, refreshing shot of whitewater in the face. Cross this adventure off your summer bucket list and make B.C. your next whitewater destination.

By: Stephanie Florian @PlayOutdoorsCA

Follow Stephanie and Fraser River Rafting Adventures through some B.C. rapids:

Argyll’s peaceful Glen Orchy hides a less than peaceful secret. A gentle secret for most of the year until winter arrives. That’s when it changes to a wild and raging torrent. Known as the “best rafting river in the UK,” the West Highland’s River Orchy is, understandably, a mecca for whitewater rafting. And it’s full throttle whitewater rafting in every sense.

The river twists and descends and offers up a competitive challenge to anyone brave or skilled enough to throw down the gauntlet. It’s not for the faint hearted, but if you’re in need of an adrenalin rush – albeit a wet one – this is the place to head for.

Splash White Water Rafting based in Aberfeldy know this river very well. Their day trips cover around 10 miles and while they stress that the adventure is not really ideal for beginners, it’s well worth checking out. Their day trips run from March to October, and for £90 per person – plus deposit, which includes a light lunch and photographs, is great value. Call them for more details on 01887-829706 or visit http://rafting.co.uk.

Freespirits, near Pitlochry, is another local company who specialize in this wet ‘n’ wild sport. Their rafts are helmed by fully qualified guides, so your experience – or bravery – levels are not that important. They supply buoyancy aids, helmets and wetsuits. All you need to bring is a sense of fun and adventure, a towel, swimsuit and suitable footwear. Prices range from £85 per person – though it can vary – and, like Splash White Water Rafting, the 10 mile trip is weather dependent. For full details, call 01887-840400 or visit http://www.freespirits-online.co.uk.

If you’re looking for somewhere to stay, the Bridge of Orchy Hotel couldn’t be in a better place. A timeless place which, although remote, is surprisingly easy to reach. This four-star hotel offers warm hospitality and is close to the West Highland Way – one of Britain’s best known distance walking routes. If you relish a hotel with traditional surroundings and roaring log fires, not forgetting stunning Highland scenery, call 01838-400208 or visit http://www.bridgeoforchy.co.uk for booking and more information.

The River Orchy, from its source in the Black Mount Forest to its outflow in Loch Awe, offers rugged scenery, diverse wildlife, swirling rapids and plunging falls. It offers hill walkers Beinn Dorain – a grassy and prominent pyramid more than 3,000 feet high. It has salmon and trout for the keen fisherman. Most of all, the river serves up a challenge and a sense of adventure and achievement for those brave enough to take it on.

The French Broad River is the third oldest stream in the world, the first and second oldest being the Nile and the New River (the latter also begins in North Carolina). So old that it is practically devoid of fossils, the French Broad is even older than the Appalachian Mountains through which it flows.

The river provides a perfect introduction to kayaking and rafting and offers class II-IV whitewater, suitable for beginner to intermediate paddlers. It was named by settlers centuries ago because it was one of two broad rivers in western North Carolina. The one that flowed through land claimed by France at that time was named the “French Broad River,” while the other, which flowed through land claimed by England was named the “English Broad River”. (The latter was later eventually renamed simply the “Broad River”.) The French Broad begins just west of the Eastern Continental Divide and from there flows 212 miles from near the village of Rosman in Transylvania County, North Carolina. There are two principal rivers in Transylvania County: the Davidson River, which winds south through Pisgah National Forest, and the French Broad, which flows northwest towards Asheville. The North Fork of the French Broad River (FBR), which winds its way through Nantahala National Forest, provides some of the more challenging river water in the area. The French Broad’s confluence with the Holston River at Knoxville marks the beginning of the Tennessee River.

The Fench Broad River is, for the most part a quiet stream,

The river was a major factor in the settlement of lands in western North Carolina. During frontier days a steady flotilla of flatboats came down stream as people began settling what was then considered wild country just east of Tennessee.

In Cocke County, Tennessee, the French Broad receives waters from both the Pigeon and Nolichucky Rivers, after which the French Broad is impounded behind Douglas Dam, forming Douglas Lake.

Paddling the French Broad

The river follows a northeasterly direction as it flows through Transylvania, Henderson and Buncombe Counties. In Buncombe County it flows through the city of Asheville, where the French Broad receives waters of the Swannanoa River.

One of only a few rivers running north in the United States, the French Broad offers opportunities for many activities. Whitewater rafting is available from Marshall to Hot Springs on class 2, 3 and 4 rapids. Canoeing is enjoyable north of Hot Springs on a relatively calm section of the river.

Whitewater paddling in the Blue Ridge Mountains is a great experience. The East Fork section of the French Broad River in Transylvania County is 5.5 miles long and is classified as class 2 to 4 whitewater.

The upper reaches of the river are flat, providing ideal conditions for float trips. More adventurous river travelers might want to check out the FBR below Asheville, where the river develops into a powerful waterway. This section is for skilled paddlers only.

The North Fork of the French Broad should only be attempted by advanced boaters. Beginning on the eastern edge of the Nantahala National Forest, the area is marked by magnificent waterfalls.

In 1987, the North Carolina General Assembly established the FBR State Trail as a blueway which follows the river for 67 miles. A system of launch point locations was created along the river to facilitate access to the trail.

Past Douglas Dam, the FBR continues on its way. The next 10 miles of the river is ideal for flatwater paddling. Using one of the public ramps right below the dam, if you time your trip with those times when engineers are generating water you can paddle in style—with an energetic push of water behind you. The French Broad throughout its length is a great place to play in water and take in a variety of natural sights.

The French Broad River Paddle Trail, which opened in 2012 covers 120 miles of the river, stretching from Rosman to Tennessee. Along the way are eight canoe campsites, two in Transylvania County on land leased from private landowners.

What wildlife can be seen while paddling the FBR? White squirrels inhabit the area around Brevard. Similar in appearance to albinos, they can be spotted near Island Ford Road Access, Rhodes Ranch Campground in Etowah, and all around Brevard. Deer and muskrats are common along the French Broad; river otters are also occasionally seen. Notable bird species include Great Blue Herons, Green Herons, Kingfishers, Canada Geese, Wood Ducks, Mallards, Ospreys, Hawks and Bald Eagles. Two varieties of poisonous snakes are found in the area, viz., the copperhead and the timber rattler. It should go without saying: try your best to avoid getting bitten by any type of snake.

Ziplining

Imagine being suspended from a single strand of sturdy steel cable, gliding swiftly along leafy lanes of luscious green canopy–tree to tree, platform to platform–100 feet above the forest floor. An adrenaline rush of adventurous delight fuels a new level of excitement, exposing all of your senses to a distinctly different vantage point on nature and an amazing new awareness of your own abilities. Imagine a zipline canopy tour. Such tours are part of a growing trend called geotourism–tourism that enhances the geographic character of a place.

A zipline consists of a pulley suspended in a cable mounted on an incline. It allows its user, propelled by gravity, to travel from the top to the bottom of an inclined cable by holding on or attaching to the pulley. The force of gravity allows people to zoom down the cable to a destination point some 100 to 500 feet away. You travel at speeds of over 30 miles per hour at times, with feet dangling in the air.

The Blue Ridge Mountains provide the setting for a zipline adventure in the trees. After 30 years of providing rafting and canoeing experiences, the people at French Broad Rafting & Ziplines have expanded their adventure offerings from the river to the trees. Their zipline adventure course is tree-based with ten lines ranging from 75- to 1,000-feet long. For more information call French Broad Rafting and Ziplines at 1-800-570-7238.

Businesses that are available to help maximize your North Carolina waterway experiences include Headwaters Outfitters, located at the juncture of US 64 West and NC 215 on the FBR. It offers guided canoe and kayak trips and provides life jackets, safety information, shuttles to and from the river and changing rooms. The telephone no. is 828-877-3106.

Lake Toxaway Marine

offers sales, service, storage and rentals. For information call 828-884-6919. Pura Vida Adventures, headquartered on the Hendersonville Highway in Pisgah National Forest, offers canoe trips, kayak trips and instruction. The telephone number is 772-579-0005.

For more information about kayaking in general in western North Carolina contact, in the Brevard area, the Transylvania County Tourism Development Authority at 800-648-4523, and in the Asheville area, the Buncombe County Tourism Development Authority at 828-258-6101.

It is difficult to make a list of the best rivers for whitewater rafting. However, when you are looking for adventure in the outdoors, you need to take into account various factors such as the difficulty grade of the rapids – grades four and five being difficult, and grade six being impossible, the scenic beauty along the river, and the cultural sights and locations on camping grounds as you negotiate the rapids. Keeping these various factors in mind, some of the best rivers for whitewater rafting in the world are:

1. Sun Kosi River, Nepal

The Sun Kosi literally means river of gold and provides a unique experience for whitewater rafting. The waters of the Kosi emerge from the world’s highest mountain in various tributaries. The river is vast and provides a boiling, roiling, crashing waves and water experience during the monsoons. Another specialty of the river is the fact that while most rivers slow down toward the end, the Sun Kosi reserves it’s most dangerous and exciting rapids for the end of the trip.

The narrow canyons and gorges make for a truly thrilling ride down the rapids. During the 10-day trip down the Sun Kosi you can experience various aspects of Nepal from serene and colorful villages that reflect authentic Nepalese life to woods and jungles that connect you to nature in multiple ways.

2. The Zambezi River, Africa

Whitewater rafting along the rapids of the mighty Zambezi will let you enjoy the thrill of adventure as well as the warmth and sights of Africa and its wildlife. The seven-day trip begins below the Victoria Falls at the Batoka Gorge, an experience that is perhaps unparalleled in this world. Further along the course you will encounter various rapids that are aptly named Devil’s Toilet Bowl, Stairway to Heaven, Oblivion, Washing Machine, and Boiling Point.

Apart from having to battle the force of the river, this whitewater rafting trip will also add to your thrill as you will encounter crocodiles as well. The river bank teams with the large animals that are part of Africa’s landscape, ensuring that you can take in the best of Africa’s natural landscape as your raft down the Zambezi. The heat and warmth of Africa and the force of the waters of the Zambezi combined with the strength of the rapids makes for a memorable journey through a continent worth exploring by any adventure seeker.

3. Franklin River, Tasmania

A different whitewater rafting experience is provided by the Franklin River, Tasmania. The waters are brown from tannin and the river has an endless energy that enthralls the rafter. The moods of the river and the rafters change with the weather – sometimes it rains and is cold, and one has to find the strength to combat the misery, sometimes it is sunny and the river rises and the rapids are strong, testing your endurance and getting your adrenalin pumping, sometimes the river is serene and you can float along with a platypus for company.

The river and the rafting put you through your paces and take you from misery to peace within a few days. The whitewater rafting trip ends at the confluence of the Franklin with the Gordon. This trip is best attempted in the summer, around December in the Southern Hemisphere.

Incredible. It does not look like it rains much but there is a stunning river nonetheless.

4. Futaleufu River, Chile

The Futaleufu River in Chile is known for its many grade five rapids that are a delight to those who love a challenge when they go whitewater rafting. The settings for the rapids are magical and almost unbelievable in their variety. This Patagonian River has not been dammed, making for great scenic beauty along the multiple day trip. The Earth River company that guides the rafters along this river has built permanent camps on the banks that are worth the trip by themselves.

The camps are built as cliff dwellings, tree houses, and so on and come with hot tubs, showers, and beds. The best time to go here is in February. If you want a break from the rafting and rapids, you can always switch to horseback riding and trekking on the trails that follow the river path. The river itself is very colorful as it mines the mineral wealth of the Patagonian Andes. The waters of the river change color from teal to turquoise.

An incredible river with scenery that matches the excitement of the white water rafting journey.

5. Alsek River, British Columbia, Canada

The Alsek has many grade five rapids but looks deceptively calm. It drains from the largest non-Polar ice fields in the world. The 140-mile river stretch is surrounded by high glaciers and natural parks, adding to the scenic beauty of the trip. The river is massive with a high volume of water carried at a rapid pace. The waters are close to the freezing point so dry suits are mandatory. Otherwise a flip of the raft can lead to your body being frozen.

The excitement and thrill of the rapids is enhanced by the stretch that travels through the Kluane National Park, home to the largest concentration of grizzlies in North America. Apart from this you will encounter the Turnback Canyon, a grade six rapids that involves portage by helicopter. The trip takes 12 days and you should plan for a June trip to enjoy it the most.

The Planet Earth is Amazing

Though there are many marvelous and fabulous rivers for whitewater rafting, some of them such as the Colorado in the US or the Middle Fork slice on the American River in Northern California, these rivers combine a superior rafting experience on grade four and five rapids with scenic and natural wonders on their banks.

The crocodiles in the Zambezi and the grizzlies on the banks of the Alsek River add to the adrenalin rush even as you negotiate difficult and challenging rapids. Whitewater rafting on the rapids of these rivers provides an opportunity to test not only your rafting skills but enables you to explore other wonders of the natural world. This enhances the whitewater rafting experience and adds to the thrill of the journey, conquering large rivers with boiling, roiling, tumbling waters that showcase the strength of the river.

Having spent my college years as an avid whitewater kayaker and rafter, I considered myself to be reasonably skilled in river safety and self-rescue techniques. My trip leaders were never negligent. We learned to avoid strainers or objects in the river, look for undercuts, wet exit from our kayaks, and avoid standing up in the river. Furthermore, if swimming, we learned to stay on our backs with our feet pointed downstream.

So when I started the Swiftwater Safety Institute Rescue Training with local firefighters and EMTs, I anticipated that the self-rescue portion would be primarily a review. But, to my surprise, the course equipped me with additional whitewater safety skills and techniques, which would have helped my fellow river runners and me.

By Miek (Flickr: Launch), via Wikimedia Commons

1. You Can Do More Than Just Put Your Feet Up

The correct self-rescue position of lying flat on your back with your feet raised and pointed downstream is not the most natural swimming position. Even so, you can control your movements in moderate current by kicking your legs and doing a modified backstroke. In a modified backstroke, the arms stroke from the side in a circular motion while fully extended. This movement is unlike a regular backstroke where your arms are positioned over the head.

If you point your head towards the shore that you wish to reach, the current will help to carry you towards that shore. By using a combination of the current’s power and your strokes, you will have a better chance of reaching the shore. Remember to keep your feet downstream so that you can kick off from rocks as you approach them. Also, consider wearing gloves, not just for warmth, but to protect your hands if you need to grab onto a rock.

2. You Can Overcome Some Strainers

As a kayaker, I was always taught that as part of river safety, strainers were something to “just avoid.” Strainers are objects in the river, such as trees that allow the passage of some water underneath but will impede or trap a boat or swimmer. I knew that if I were in the water and came upon a strainer, the current would pull me under and pin me to it. In this case, I would have to hope someone would rescue me quickly, or else I would drown.

It turns out that there is a technique for passing over strainers if you are swimming. However, the method has some limitations. The strainer can not be obstructions sticking out from the top (such as limbs) that would impede your body. Also, the top of the strainer must be relatively close to the surface of the water. Remember that you only get one shot at getting over a strainer.

You’ll always want to avoid strainers. But, if you come upon one, the first step in passing over it is to flip from the rescue position onto your stomach. Swim as hard and fast as you can towards the strainer, kicking your feet. You want your body to be perpendicular to the strainer. When you come to it, continue to kick and quickly reach over the top of the strainer with your arms. Use both hands to push yourself forward, passing up and over the strainer.

Remember to keep kicking with your feet near the surface. If you allow your legs to be sucked down by the current, it will be challenging to raise them again and overcome the strainer. This technique only works in relatively deep water where you can swim on your stomach.

“2007-06 Çoruh rafting” by Ahmet Bektas

3. Avoid Low Head Dams

Low head dams – small, human-made dams across rivers – are dangerous for many reasons. First, they are often tricky to spot from upstream. The main clue that you are approaching a low head dam is that the water will suddenly drop off. Low head dams can catch people and objects in their hydraulic. The hydraulic is where water comes down off the dam, then goes downstream of the dam near the river bed, then rises and circulates upstream back to the base of the dam.

A person caught in a low head dam will find it challenging to swim downstream. The dam will move their body down and up in the circular pattern of the water. Well-meaning rescuers that approach the dam, both swimming and in vessels, can also be sucked into the hydraulic.

The best approach if someone is trapped in the water by a low head dam is to extend a rigid object for them to grab onto to pull him or her out. Ideally, several people would assist with pulling the victim to shore. Otherwise, the power of the hydraulic can pull a solo rescuer into the water.

4. Watch For Hypothermia

Even on hot summer days, river water is often significantly colder than body temperature. The most straightforward cure for hypothermia is prevention. For example, for first-timers, river safety and avoiding hypothermia could mean wearing the right clothing for your trip and pro-actively monitoring you and your companions’ comfort levels.

Watch for signs of mild hypothermia such as shivering, mumbling, and loss of fine motor coordination. Pay special attention to boaters who have been in the water. To treat a mild case of hypothermia, you can gradually warm the person’s core and limit further exposure to the cold. In severe cases of hypothermia, the patient will stop shivering, and his or her pulse and respiratory rate will slow. Moderate and severe hypothermia is a medical emergency, and you should get help as quickly as possible.

By Odbake (Own work), via Wikimedia Commons

Final Thoughts

Even though I formally learned these techniques in safety training, the course instructors continually acknowledged their debt to the whitewater raft guides and kayakers who developed many rescue systems and procedures.

The training that I attended covered far more than the four points discussed in this article. The full course covered skills ranging from the use of throw bags, rope riggings, and rescue swimming. If you want to learn more and become comfortable with rescue techniques, groups such as the American Canoe Organization offer Swiftwater rescue courses of different lengths and levels to the public.

What other techniques were you surprised to learn about river safety? Have you taken any classes from Swiftwater? Let us know in the comments below!

Read Next:
Top 5: World’s Best Rivers For Whitewater Rafting
Rafting: First-Timer’s Guide

Article updated April 2020 to include formatting changes and additional links

Whitewater rafting and kayaking in Montana’s Glacier National Park is not for the faint of heart. The rivers begin to rage as soon as the snow melt begins its annual flow from the mountain peaks to the valleys below. This snow melt produces some of the most epic rapids in all of North America for the last 7,000 years.

However, this region is not all about surviving the next set of whitewater. There are also calm, placid glacial lakes that provide for peaceful canoeing, paddle boarding, and wind-powered pleasure.

Glacier National Park’s Flathead River system is a fragile ecosystem of clear mountain rivers and vast tracts of mountain wilderness. The best rafting opportunities are from the middle of May through September. There are multiple rafting tours available in this area.

For those who want to pinpoint the most challenging time so they can extract the most out of their whitewater adventure, early June is when the real river action kicks into gear. The rapids can change from Class II to Class IV in the blink of an eye.

Choose The Fork That Fits Your Degree Of Adventure

For anyone who has taken a ride down Class III rapids, these are no joke. The Middle Fork can provide an ultimate rafting experience for those looking for a consistent thrill on the waves of flowing whitewater. During the spring and early summer, the Middle Fork of the Flathead can produce rapids that peak at Class III. This is sure to get the heart pumping as you navigate down the churning river.

The North Fork, however, can provide an extended stay on the river for those looking for a longer journey. The journey begins just south of Canada, taking rafters on a 60-mile whitewater journey through unparalleled wilderness beauty. The rugged and majestic mountain ranges that encompass this unique countryside will surround you.

The Upper Middle Fork of the Flathead provides an intimate rendezvous with nature that can only be reached by air, horseback or on foot. Without dams to impede its flow, the Upper Middle Fork has rightfully earned its title as being “Montana’s Mightiest River”,  which originates in the Bob Marshall Wilderness region and forms the southern border of Glacier National Park. During the spring and early summer this section of river reaches its peak with Class III rapids. Flowing for nearly 50 miles through the heart of this rugged and beautiful landscape, the Upper Middle Fork of the Flathead River carves its way through the glacial valleys and lush forests of Northwest Montana. It is one of the most protected rivers in the United States.

Rafting Glacier National Park Is More Than Just Whitewater

For those looking to combine their outdoor adventures with something beyond whitewater action, Glacier National Park also offers an abundance of backpacking and horseback riding options. For a true outdoor experience, try the hike and raft program that includes overnight camping along the river. Campfires blazing at night with a sky full of stars are sure to add further enrichment to you and your companions’ experience after a day on the river.

Plenty Of Other Water Sports Await Your Call

Beyond the rafting adventures, there is also an abundance of kayak and canoe trips to be experienced on the many lakes, including Lake McDonald, the largest lake in the park.

If your journey takes you to Swiftcurrent Lake, be sure to take along your camping and backpacking gear. The lake provides access to many trailheads that can lead you to a view of Grinnell Glacier.

Lodging Options Range From Bare Bones To Luxurious

Many lodging options are available, which range from the simple knotty pine forest cabins to luxury lodges. Many of the lodges have cabins in addition to comfortable rooms, and most of the cabins come with a campfire pit.

For those looking to rough it, the park provides several camp stores where camping gear and groceries can be purchased and there are 13 campgrounds in the park with more than 1,000 sites that allow you to pitch your tent.

Glacier National Park is more than rapids and raging rivers. It’s also hiking, biking, and horseback riding paradise, with 740 miles of trails to explore. In winter it becomes a snowshoe and cross-country skiing wonderland.

No matter what season, Glacier National Park is a pure adventure. It provides an Ice Age adventure that touches on our long forgotten past, while also providing visitors with a thrill that they will take with them for many years to come.

For more information on rafting adventures contact The Glacier Raft Company. For the big picture. go keyboard kayaking to the website of Glacier National Park.

On their journey to find the Northwest Passage, Lewis and Clark passed through one of the most rugged areas of their trip to the Pacific Ocean when they rode through the rapids of the Snake River.

The days of Lewis and Clark may be distant history, but anyone who enjoys the rush of a raging river through rugged canyons will tell you that to them, the runs through the Snake River are pure whitewater heaven.

However, to experience this little slice of heaven, you must first make the journey through hell, Hells Canyon that is. Hells Canyon serves as the deepest gorge in North America, as it is nestled in the Lewis-Clark Valley on the Snake where the biggest rapids in the Pacific Northwest can be found. Here, the seasoned pro can experience the river ride of a lifetime.

Hells Canyon is an ancient canyon with rock walls and century-old boulders that have found their way into the waterway, which have resulted in Godzilla sized rapids that are sure to add fuel to anyone’s adrenaline rush.

In addition to the rafting there is plenty of terra firma activities available with trails for hiking and biking, and numerous campsites where you may get an opportunity to view bighorn sheep, mountain goats and elk in the rustic garden of natural beauty.

Along with the epic rafting adventures and wide variety of other outdoor sports available in the valley, visitors can also enjoy a jet boat ride in the summer, and during the winter season, there is plenty of opportunity for snowshoeing, cross country skiing and snowmobiling.

Even when the sun goes down, the nearby towns of Lewiston, Idaho and Clarkston and Asotin, Washington, who serve gateway cities to the canyon, also offer numerous relaxation and entertainment hot spots.

A life on the river

Kurt Armacost grew up on the river as a teenager and it was his family that started the Hells Canyon Raft Company. “It’s a magical place,” he said. “Last time I counted I had logged over 500 trips on the Snake River in Hells Canyon. Believe me, just being there on the river changes the way you see things.”

In 1976, Kurt’s family took their first trip through Hells Canyon and by the summer of 1977 they had purchased their own gear, which served as the foundation for a long legacy of guiding and rafting in the Hells Canyon region. “When my family was just beginning, trips were usually small, said Armacost. “Those were the good old days.”

At 14 years of age Armacost followed his Dad down the river. His father had guests on his boat, while Kurt would carry the gear. At 18, Kurt started to lead trips down the river, which he continues to lead to this day.

Want to tone it down a little? Check out the Salmon River

The nearby Salmon River offers the longest free flowing river system in the lower 48 states. It has a plethora of white sandy beaches for swimming and playing along with a huge paddleboat water slide. There are even rapids, but these are a little tamer and family friendly.

A trip on the Salmon serves as the perfect one-day getaway on rapids that are ideal for the beginner or families.

Along the way, your guides will point out the sites and wildlife you may encounter and will tempt your taste buds when you take a break for a gourmet lunch served on the banks of the river.

For those looking for a longer adventure, there is is also a two-day, 40-mile trip, which includes camping and a riverside dinner under a canopy of brilliant Pacific Northwest stars.

The trip is also educational for the kids, as they learn about the variety of wildlife and local geology, along with information about the regions Nez Perce Indians who have dwelled for centuries in the area and today live on a reservation not far from the river.

Got music? Hells Canyon does

Along with the river and nightly microbrew infused entertainment, summer events in the Hells Canyon area are pure rock and roll. Every summer the area puts on a bash called “Rockin’ on the River”, which has featured music from artists ranging from Joan Jett to Everclear, who unleash their sounds to the massive crowds relaxing on the banks and beach of the Snake River.

Just a few miles away in Lewiston, motor heads and rock and roll fuse together to kick asphalt every August for the “Hot August Nights” festival where classic cars and oldies rock the valley.

So grab your adrenaline, stock up on courage and make your way to whitewater heaven, but remember to get there, you first must travel through hell.

For more information on the Hells Canyon Raft Company visit their website at www.hellscanyonraft.com.

For information on other events and activities in the region, click here.

The same thing happens to me every spring. The ice leaves the river, and I get so excited that I’m out paddling hard for the whole day. And then I pay for it with sore muscles for a week. Even though I keep myself fit through the winter, just using my muscles differently makes me reach for the rub A535. Trainers call this specificity of training, which simply means that you need to train for your sport.

So this year I am going to do things a little differently.  I am going to follow a training program designed by Barry Short, a certified personal trainer, and one of my paddling buddies. This program is geared toward recreational paddlers to give you the shoulder and core strength to not only avoid early-season pain but also to have the strength to dig in when the wind comes up. Additionally, the program will help prevent overuse injuries that are common in sports with repetitive movements.

Get ready for the paddling season! Photo: Image by jordan3600 from Pixabay

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What You Need To Get Started

To complete these exercises, you don’t need a gym membership or fancy equipment. If you complete these paddler exercises at home, you’ll need: 

• a medicine ball or a heavy book, backpack, basketball as a home alternative (weight depends on current strength level)
• a couple of sets of dumbbells or cans of soup, bottles of shampoo (weight depends on current strength level)
• resistance band or belt, suspenders, robe tie as a home alternative
• a yoga mat or towel

Program Progression

In the beginning, do the workout (listed below) twice a week. After two or three weeks, add a third weekly workout. However, don’t exercise on consecutive days; your muscles need time to repair.

For each exercise, do three sets of 15 repetitions each. If you are completing the fifteenth repetition in your third set effortlessly, then you need to increase the size of the medicine ball or weights you are using.  Doing a relatively high number of repetitions for each exercise will help to build endurance, which is more critical to paddlers than brute strength.

Just remember, if you are new to exercising, visit your doctor first to make sure there are no underlying reasons why you shouldn’t exercise.

Exercises For Paddlers

All exercise sessions should begin with a short warmup. Walk, cycle, skip, do jumping jacks, or any other easy movement until you just start to sweat. You can also complete pre-workout stretches if you prefer.

1. Torso Rotations

The first exercise for paddlers is torso rotations with a medicine ball. With your feet about shoulder-width apart, hold the medicine ball at belly button height. Then, rotate your upper body to the left and right, keeping your hips pointed to the front. Complete 15 rotations on each side.

2. Woodchopper

The next exercise is called the Woodchopper. It works your shoulders and obliques (side abdominal muscles) while simulating a similar body rotation as a paddling stroke.

Again, your feet are shoulder-width apart. Make sure to keep your left foot a pace in front of your right. Also, have a relaxed bend in your knees.  Start with the medicine ball over your right shoulder while looking over your right shoulder. Lower yourself into a lunge while swinging the ball to the outside of your left foot. Then return to your starting position with the ball over your right shoulder. This movement is one repetition. Do 15 on each side.

Woodchopper starting position

Woodchopper ending position

3. Bent Over Rows

The next exercise for paddlers is Bent Over Rows, which uses the dumbbells to strengthen the back, an area most of us ignore.

Start with your feet shoulder-width apart. Hinge at your waist, pushing your hips back until your torso is almost parallel with the floor. Let the dumbbells hang down from the shoulders. Row up with your elbows toward the ceiling, while squeezing your shoulder blades together. Then let the weights lower in a controlled manner. This movement is one repetition of the fifteen recommended.

Bent over rows starting position

Bent over rows ending position

4. Bicep Curls

Bicep curls target the front of the arm, namely your bicep muscle.

Hold a dumbbell in each hand and slowly curl the weights up and down, bending at the elbows. Proper form is critical. Don’t rock your body and use a full range of motion.

Bicep curls starting position

Bicep curls ending position

5. Tricep Extensions

The next exercise for paddlers targets the triceps on the back of the arms.

For this exercise, sit on a bench and hold the dumbbell over your head with both hands. Keeping your elbows pointing straight ahead and close to your ears, lower the dumbbell behind your head and back up to the starting position. This movement is one repetition of the 15 recommended.

Tricep extension starting position

Tricep extension ending position

6. Deadlifts

Deadlifts work the muscles in the back of the legs, which will help keep us from getting sore and tired from sitting too long on uncomfortable canoe and kayak seats.

Start with your feet shoulder-width apart and a relaxed bend in the knees. Holding a dumbbell in each hand, hinge at the waist, keeping your back long without either bending at the waist or hyperextending your back. Then straighten to return to the starting position. This movement is one repetition of the 15 recommended.

Deadlift starting position

Deadlift ending position

7. Lat Pull-Downs

Paddlers obviously need strong shoulders and backs. One of the best exercises to strengthen these areas is straight arm lat pull-downs.

For this exercise, you need to hook your resistance band so that one end is higher than your shoulders. You might need to be a little creative here. You could put a hook on the wall or maybe put a knot in it and sling it over a door. There are door anchors on the market that go over doors to which you attach the band.

To do the lat pull-down, grab the band at shoulder height and while keeping your elbows locked. Then, pull the band down until your hands touch your thighs. Keep your torso straight throughout this exercise. You can vary the resistance of the band by kneeling to get a harder workout or merely changing the length of the band.

Lat pull-down starting position

Lat pull-down ending position

8. Ab Crunch

A crunch works your abdomen since the source of all of our strength ultimately comes from the core.

For the crunch, lie on your back on a mat with your feet flat on the ground. Keep your knees at about a 90-degree angle. Put your hands at your ears and your elbows pointing out to the sides, not pointing forward. Keeping your chin off your chest, roll your head and shoulders up. You should feel your abdominal muscles engage. And roll back down for one repetition. Build up to where you can do at least 30 consecutive crunches.

Crunch starting position

Crunch ending position

9. Plank

The plank also works your abs.

To do this exercise, start on the mat on your stomach with your feet about a foot apart. Put your elbows directly under your shoulders. Then, push up and back, so you are hovering on your elbows and toes. Your body must be flat. Resist the temptation to let your butt stick up or sag. Start with 15 seconds and work your way up to 45 seconds or longer. Try doing this three times with a short break between each plank.

Plank position

Final Tips

Exercise is not meant to be a form of torture. However, it’s also true that you won’t get stronger without feeling uncomfortable. If you haven’t exercised in a while, start slow by doing half the exercises on one day and the other half on another. Remember to not exercise on consecutive days.

And if you follow this plan, you should be in midseason shape right from the first paddle stroke of spring.

What exercise do you do as a paddler? Share your recommendations or questions in the comments below!

Read Next: 
Paddlers, It’s Time To Stretch
Building & Maintaining Endurance For Your Sports
Exercises For Stand-Up Paddleboarders To Build Strength & Flexibility

Updated April 28, 2020, to include formatting changes, additional links, and photos