60 Tips for Whitewater Rafting for Women
Hey there! I’m Alexa West, and I am totally hooked on river rafting trips that take you off the grid and into the wild. As I gear up for my fourth multi-day whitewater rafting adventure in the USA, I’ve gathered some serious wisdom along the way, and I’m excited to share with women who camp, raft and travel off grid and unplugged.
To make this guide even more valuable, I reached out to some of the top female rafting guides for their expert tips on. Whether you’re a seasoned pro or a newcomer like I once was, there’s something here for everyone.
Plus, I’ll sprinkle in my own advice as a relatively new but passionate whitewater rafting enthusiast—because there’s no better way to learn than from someone who’s just a few paddle strokes ahead of you.
Table of Contents
Step 1: Wrap your mind around being one with the river!
Mentality and Skill
1. Pick a mantra
The river is your teacher. There will be moments where you must push through fear – and for those moments, have your mantra ready to lean on.
Some mantra ideas:
➤ I can do hard things.
➤ I am wild and free.
➤ Go with the flow.
2. Punch the Wave
Listen, if a wave hits you from the side, it will tip you. Especially in a kayak. So dont let it hit you from the side. Instead, face the wave, paddle hard and punch into it, making a T shape. The more speed and momentum you get going into the wave, the more control you have.
3. What to do if you're thrown out of the boat
My amazing rafting guide, Katie, taught me that when you’re thrown out of the boat, expect the feeling of shock! It’s normal. Then, orient your body so that you’re facing the direction you’re floating. Lean on your back, keep your nose and toes up and out of the water. To get back in the boat, you may be able to float until your boat comes and plucks you out of the water. Or maybe you’ll swim to your boat. The #1 rule, however, is to smile and know that this is going to be a great story.
Oh and watch this cute lil’ video on what to do if you fall out of the raft. .
4. Practice Peeing Outside
If you are not comfortable peeing in the woods, practice in your backyard. Yes, I’m serious. Practice the squat and how to keep you feet shoulder-width apart so you don’t pee on your feet. Practice it at home so that you wont be totally nervous to do it in the wilderness.
Ps. I use this pee funnel.
Pss. My raft guide, Al, told me to get a pee cloth and ever since, I have identified so many situations in which I’d use one. Ordering now…
5. Avoid the Bugs
Bring bug spray, wear a bug band, keep your tent closed.
6. Welcome the Bugs
Also understand that you’re living in nature.
Prepping
7. Set a Vacation Responder
Everyone can fuck right off. This is your time to truly unplug. No one matters except you.
“Hey ya’ll. I’m on a river in the middle of nowhere with no internet or electricity. I’ll be back at my computer on Monday. Talk to you then!”
-Alexa
8. Give Control to a Friend
When I know that I am going to be off the grid, I give my business parter, Emilia, access to my everything. I let my team, my family and my next door neighbors know that I will be uncontactable for 5 days or so.
9. Book a Hotel for the Day You Finish
Logistically, you might get off the river at 2 but need to drive 2 hours. Don’t risk missing your flight. Enjoy the buzz of just getting off a river and sleeping in a clean bed. I use Booking.com for their free cancellation.
10. Consider Shuttle Service
Have your car delivered the take-out (instead of possibly jumping in a van for 3 hours to be driven back to your car). The start and end of all these rivers are remote so sometimes this is the best option. Ask the rafting company if it’s possible.
11. Plan a “Down Day”
For when you return so you can unpack, go through photos and integrate what you’ve learned into your new life. I am a new person every time I return home from a rafting trip. And catch up on emails.
12. Trim your nails
Rowing and breaking down a tent will weaken and break your nails. File them down. Wear and bring a nail hardening polish. This OPI Nail Strengthener is my favorite.
13. Skincare Every Night
Lip mask. Toner. Serum. Body lotion. Don’t turn into a raisin. Bring skincare. I mean, what else are you going to do before bed with no internet or TV? Pamper yourself, baby.
Packing
What is Provided (at least with the bougie trips I go on): Splash guard, helmet, raft, tent, pad, sleeping bag, pillow and big communal dry bag.
You don’t need a lot of stuff – and you can’t carry a lot of stuff. Here are the two bags to bring…
14. Small Bag
On my girls-only whitewater rafting trips, We are instructed to bring a main bag that is “as big as a grocery bag.” I know that sounds small, but you can get away with a 30L bag.
Here is the bag I usually use:
* Gym Bag with Bottom
Why so small?! Well, because every morning on the river, you’ll pack your bag…into another bag! A big dry bag that you have to roll and seal to make it waterproof so the “gear guides” can row it down to the next camp.
Noooo rolling suitcases allowed. It’s best to have a bag that is flexible so you can smush it in that big dry bag.
15. A Small Dry Bag
This one is optional. But I bring a 10-L small dry bag as my purse with my sunscreen, chapstick and GoPro.
BUT if your boat fits 6 people and everyone bright a 20L dry bag, then your boat will be inconveniently crowded with dry bags so keep that in mind and coordinate storage with your raft buddies day-of.
16. Couples, Consider a Double Sleeping Bag
My boyfriend and I got a double sleeping bag last year and it has made camping together so much more comfortable (and warmer).
17. Pack Layers
Layers for the boat. Layers for night.
One layer you need is a skirt or shorts to go over your swimsuit. A little fabric makes you less slippery on the raft. This is my go-to rafting skirt.
18. Life Jacket Friendly Swimsuit
Remember that you’re going to be wearing a life jacket all day long. Wear a swimsuit that is sturdy on your shoulders and won’t keep slipping off every time you paddle in the water.
Ta3 is the best quality swimsuit I’ve ever worn – and this one is so river-friendly. The neoprene fabric keeps me warm and cool at the same time. AND the skirts are perfect for sitting on the raft all day. (see my Ta3 outfit below)…
Wild Isles is my go-to for 2-piece swimsuits on the river.
Summersalt is the holy grail of one-piece suits for camping cute!
19. Nalgene Water bottle
For two reasons. One. The strap is easiest to clip with a carabineer on the raft. Two. You need to stay super hydrated on the river and a Nalgene’s see-through bottle with a measuring system allows you to monitor your hydration and know when you need to fill up…because water stations are few and far between. Get yours here.
20. Proper Shoes
Tevas for rafting and adventuring. Slide Sandals for camp.
21. Head Lamp
22. Croakies for Sunnies
Or Chums. The brand doesnt matter.
23. Visor
I prefer them over hats.
24. An Anti-Sand Towel
And make sure it’s quick dry like this.
25. An Anti-Microbial Pee Towel
When my rafting guide, Al, told me that she recommends females carry a pee-towel I was like, “that sounds so extra, just use a leaf” and then I carried on to pee outside in so many places where I didn’t have a leaf! I am now buying a pee towel which, by the way, you can simply rinse and hang to dry.
26. Baby Wipes and Face Wipes
You don’t get to shower. You need a wipe shower. Get body wipes like these.
27. Shampoo Bars
Shampoo is usually 80% water…HiBar is 100% shampoo and you just add water. These bars are non-toxic which means that everything left behind is biodegradable and that means that this is the most river-friendly, camping-friendly shampoo bar around. Get the set here.
28. Bring a Carabiner
For the boat, you might want to clip your dry bag, your water bottle, and your hat easily and quickly. A carabiner is the key. I recommend getting the most study ones possible that can hold the most weight just in case you need to use this beyond your water bottle. Get it here.
29. Leave-In Conditioner
My hair feels a little crunchy right now. My guide, Elena, suggested this specific leave-in conditioner. Her hair looks amazing so I trust her. Get this one.
30. UV Protection for Hair
As a blonde, UV protection plus lightener.
31. River Safe Sunscreen
…and tons of it. I was so proud of myself on this last trip; neither me nor my boyfriend got a sunburn after 4 days of rafting in the sun. That’s because I went on a huge SunBum Haul before the trip. Here are my favorites to bring on the raft:
➤ Glow
➤ Face Stick for easy re-application
➤ Spray
➤ Roll-On
** Tips: Scalp, ears, top of your feet and under your armpits.
32. External Battery
10,000-20,000 mAH is best! I prefer them with built-in cords like this one.
33. ChapStick
Forgetting chapstick will be the biggest regret you will have. Don’t let that happen.
34. A book and a journal
If you need a book to bring….the one way ticket plan.
Get on the waitlist for my River Journals!
On The River
35. Try the Ducky
Class 1 is flat water. Class 2 is splashy and fun. These are the best water conditions to experience ducky life if you’re cautious. Class 3 if your adventurous and don’t mind going for a possible swim. Class 4 and above is only for experienced white water kayakers.
36. Play Musical Boats
Don’t get stuck in a boat routine. Each day, change boats or at least change seats! Talk to new people. Get a different perspective. Experience the river with a different guide.
37. Waterproof your Camera
Bring a gopro or a phone. Or a drone but just watch the wind.
38. Spray Your Scalp
39. Reapply Sunscreen
40. Don’t neglect your skincare
41. Keep SPF Chapstick on You Always
42. Air Your Vajayjay
Tip from my rafting guide, Al: After a bathing suit all day, you want to get back to camp and have loose athletic shorts or sweat pants to wear with no undies. No tight things.
43. Sleep Outside
The stars on these river trips are amazing. Pull your mat and sleeping bag outside of your tent.
44. Drink (lots) of water
No one is used to being in the sun, exercising in 90 degree heat all day. It sneaks up on you. At lunch – take the Gatorade.
45. Weed Gummies
At night only – you need to be super sober to raft in case you fall out and need to have your wits about you. But at night! A gentle microdose weed gummy makes the experience incredible. Lumi Gummies are my go-to.
Ps. Make sure where you’re going that you can bring these legally! Don’t get caught at the airport with drugs, please.
46. Don’t Get Hungover
After 6 hours on the river, the best thing is to crack a beer on the beach! Just don’t crack too many because your mornings start early and you might be up against a rapid immediately. You want to look forward to it, not dread it…because that’s neither fun nor safe.
47. Tip Your Guides
Espcially if you ask for extra perks. My boyfriend Tim and I always quietly ask the Gear Guides to give us “the romance tent” which just means that our tent is set up away from the others. We tip for that.
We also tip because the guides deserve it. 15% is nice.
Be Brave. Follow the etiquette.
Rafting Etiquette
48. Bird Watching
It s a sport to be taken seriously on the river. Okay I’m kidding but damn you’ll become a bird watcher!!!
49. Animal Scavenger Hunt
If you see a bear or a deer or an otter you haven’t seen before, make sure to point it out to the group…but quietly so you don’t scare it away.
50. Change seats.
If you’re in the front, rotate and give someone else a better view.
51. Don’t play music
…unless it’s a lazy flat space or your going against the wind. Enjoy the nature sounds. Here’s my playlist for those moments however.
52. Let there be silence.
Don’t fill the silence at all times. People are trapped on a boat with you and don’t necessarily want to talk every single moment of the day.
53. Wash your hands often
Sickness spreads fast.
54. Don’t drink on the river
Safety. Unless its all class one conditions and you’re guide says its okay.
55. Be ready when the guides are ready
You’re the guest but you’re also part of the group. Be on time. For breakfast.
56. Remember: Your guides are not your waiters
They are there to hep you have a great time but they have so much on their hands! Give them a hand.
57. Hold your tongue
If you don’t like someone’s vibe that day, change boats. You are going to be stuck with them for 3-7 days so you don’t want to create tension. Trust me.
58. Obv, pick up your trash
59. YOU'RE READY
After reading this blog, you are officially more prepared than 80% of people who go on these trips with zero research! You have prepared enough…now stop worrying and go be a human in nature.
60. HAVE FUN
Don’t stress. Remember that children do this! You can too.
Send me your river rafting photos, recommendations and trips on IG @SoloGirlsTravelGuide
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I'm a bestselling author, hotel reviewer and pickleball player. I teach women how to travel the world solo without going broke or getting kidnapped.
In 2011, I left Seattle with just $200 in my pocket to travel the world solo. Today, I'm the founder and creator of The Solo Girl’s Travel Guide, the #1 travel guide book series for women - and the author of The One-Way Ticket Plan.
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