Could a forest bath shorten my summer cold? I wondered as my husband, Ken, and I pulled up to the Snow Creek Falls trailhead in Bonners Ferry, Idaho, about 30 miles south of the Canadian border near British Columbia.
The night before, a cough and runny nose had made sleep difficult. I’d originally planned a more challenging trek, but I wasn’t up for it. Besides, I’d heard from more than one person that the two waterfalls on this short hike (just over a mile round-trip) made it worthwhile.
Studies have shown that time among trees—green pine, fallen logs, the sound of water flowing over rocks—offers real medical benefits: enhanced immune cell activity, lower blood pressure, and reduced stress hormones. In Japan, this practice is known as shinrin-yoku or forest bathing. People enter the woods the way one might enter a day spa, intentionally opening their senses to the scents, sounds, and textures around them (Otake, 2025).
We parked in front of a wooden sign with a posted description of the hike that said it was “family friendly.” Scratching our heads, we studied what looked like a game trail on a steep embankment.
“Can’t be it,” we agreed.
Five minutes later, we spotted the trailhead 100 feet to the right of the sign. A wide, well-worn path, clearly visible once we’d taken a few more steps toward that direction.
We entered ancient woodland: tall, thick trees, skunk cabbage, ferns. The US Forest Service had placed benches at strategic viewing points along the route. Nature had knocked down conifers, leaving long natural bridges for children to climb.
Quiet, but for the soothing sound of the waterfalls in the distance.
Never has there been an easier trail to follow. Wooden overpasses above muddy patches, a single fork in the road with a sign directing toward the Lower or Upper falls.
We traveled to the upper falls first, reaching them after about half a mile. Watching the water cascade, I found it hard to resist taking off my shoes and dipping my toes into the clear river, baptizing myself in nature.
Instead, not wishing to risk wet feet inside dusty shoes, I took some photographs.
“How are you feeling?” Ken asked as I knelt, pointing my lens toward the fountain-like spray.
“Good,” I smiled.
We soon headed back. Followed the sign toward the lower falls. Not as wide, but still wondrous.
After finishing the hike, I can’t claim it cured my cold. I did, however, sleep better that night. My bedside table, less littered with tissue. No need for a lozenge at 3:00 am.
JUST THE FACTS: Snow Creek Falls Trail
Distance: 1.5 miles (total out and back)
Estimated Time: ~ 50 minutes
Elevation Gain: 259 feet
Key Highlights: Two gorgeous waterfalls. Wide logs along the path that call for children to climb.
Difficulty: Easy. Take the kids and the dog.
Call for Comments: Have you hiked Snow Creek Falls? Share your stories, tips, and local history in the comments, or submit to Reader’s Hike to have your adventure highlighted.
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Reference:
For more on the science, including how phytoncides—volatile compounds released by trees—boost immunity, see: “The science of shinrin-yoku: Why forest bathing feels good” by Tomoko Otake, The Japan Times, June 21, 2025. Read here.
Gorgeous as always... I could almost smell the pine trees through the sunshine.