Blazing Trails – Tips for Hiking Safely in the Heat
A trip up into the mountains for some hiking sounds, to me, like a great way to beat the heat, but with temperatures in the triple digits, even the higher elevations are hot enough to warrant thinking twice before setting out on a hike. Hiking is a fantastic way to connect with nature, get some exercise, and enjoy some fantastic views, but hiking in hot weather can present some unique challenges like dehydration, or heat exhaustion or heatstroke if don’t take proper precautions. Here are some essential tips to keep your hiking trip safe and fun when the temperatures are sizzling.
Plan Ahead
Before you set out on your hike, take a look at trail conditions and if extreme heat is expected, consider rescheduling or choosing a trail with more shade or higher elevation where temperatures may be cooler. Temperatures are often most intense between 10am and 4pm. To avoid peak heat, plan to start your hike early in the morning or late in the evening.
Hydrate, Hydrate, Hydrate
Staying hydrated is crucial when hiking in the heat. Drink plenty of fluids before you start your hike, and carry enough water to stay hydrated throughout. If you find that your water is half-empty, your hike should be darn near half-over. If that’s not the case, then the best course of action is to turn around and head back to the start. Making it to the end of the trail is less important than making it back from your hike safely.
Dress for Success
Dress in lightweight, loose fitting, and light-colored clothing to reflect heat and allow your skin to breathe. A wide-brimmed hat, sunglasses and broad-spectrum sunscreen will help protect you from sunburn. Cooling towels, neck gaiters, and hats with built-in cooling technology can help regulate your body temperature. Soak them in water and wear them around your neck or head for a refreshing and cooling effect.
Remember That You’re Not Super-Human
It’s especially important to pace yourself and take regular breaks in shady areas to rest and cool down when temperatures are high. Listen to your body and respect your limits. Watch for signs of heat-related illness (dehydration, weakness, cold or clammy hands, nausea, confusion), and take action early. If you start feeling unwell, it’s okay to turn back or cut your hike short.
Be a Buddy, Be a Pal
Hiking with a friend is a good idea any time, but especially so in hot weather. A hiking buddy can help you stay motivated, spit signs of heat-related illnesses, and help in an emergency. If you choose to hike alone, be sure to share your plans with someone and check in with them regularly.
Hiking in the heat requires some extra prep and awareness, but you can still enjoy the beauty of nature while staying safe. By planning ahead, keeping hydrated, dressing appropriately, and recognizing the signs of heat-related illnesses, you can enjoy a safe and enjoyable hiking experience. Happy hiking!