Stay Safe While Hiking in Heat: Expert Tips & Essential Advice

You should carry plenty of water when hiking no matter the season, but especially during hot weather. FG Trade/E+/Getty Images

Stay safe while hiking in hot weather. Learn expert tips, proper hydration, and clothing advice to ensure a safe and enjoyable hike.

Hiking in hot weather can be fun but challenging. It's important to stay safe and follow expert tips. Let's learn how to stay hydrated and wear the right clothes to enjoy our hike!

Stay Safe While Hiking in the Heat: Expert Tips and Essential Advice

With summer here, many people are excited to go hiking along their favorite local trails or tackle an out-of-town bucket-list hike. Before you grab your backpack and race out the door, hiking and safety officials urge caution. Temperatures are already soaring in many parts of the nation and around the world. High heat can make any hike risky and even deadly.

Earlier in June, a young couple was rescued on a hiking trail in the California desert after running out of water and becoming dehydrated. The boyfriend was conscious during the rescue, but the girlfriend appeared unconscious. Medical officials referred to her severe condition, according to KTLA in Los Angeles.

Others have not been as fortunate. Last year, a 14-year-old boy died while hiking with two family members in Texas’ Big Bend National Park. The temperature was 119 degrees Fahrenheit (48 degrees Celsius). In 2021, a couple, their 1-year-old child, and their dog all died in California while hiking in Devil’s Gulch Valley on an extremely hot day. Experts said they likely perished from hyperthermia (an abnormally high body temperature) and dehydration.

In Phoenix, where more than 200 hikers are rescued every year, mostly due to hiking during the hottest part of the day, the city instituted a program to close certain trails when the heat reaches excessive levels.

How to Tackle Hiking in the Heat

Despite these heat-related dangers, it’s possible to hit the trails safely when temperatures soar. Here’s how to do so, according to experts.

Prepare for a Hot Hike Ahead of Time

Whether it’s hot or cool, you should be in reasonable shape before tackling any hike. If you’re planning a hilly, 5-mile trek, for example, make sure you’re able to hike 5 challenging miles before arriving at the trailhead.

To prepare for heat, become acclimatized to hot weather. You can do so by taking short, easy hikes in warm weather, progressing up to longer, more difficult hikes in hot weather. If that’s not possible and you’re traveling to a hot place for your hike, schedule the trek several days into the trip when your body will be more used to the weather.

It’s also good to know your sweat rate, said Dr. Floris Wardenaar, an assistant professor of nutrition at Arizona State University in Phoenix. Wardenaar, who studies the physiological aspect of hiking, recommended weighing yourself before and after several hikes, then comparing any weight loss with the amount of water you drank during the hike.

Body mass loss is a good proxy marker of sweat loss, Wardenaar said. You shouldn’t lose more than 2% of your body weight on a hike. If you’re losing more weight than that, you should be drinking more fluids.

Load Up on Water and Carry a Water Filter

Water is essential for any hike, no matter the season, but it’s critical in hot weather. Unfortunately, many people underestimate the amount of water they’ll need.

“Always hike with a water treatment device, too, and carry electrolytes,” Martinez said. Electrolyte tablets or drinks help replace the salts and minerals lost through sweat, which assists in preventing heat-related ailments such as heatstroke and heat exhaustion.

Bring extra water, even if it’s heavy, said Teresa Ana Martinez, executive director and co-founder of the Continental Divide Trail Coalition. The Continental Divide Trail stretches 3,100 miles (4,989 kilometers) from Mexico to Canada, including some 800 miles (1,287.5 kilometers) in New Mexico, where there’s plenty of desert terrain.

Hike in the Morning, Preferably on Shady Trails

“The benefit of hiking earlier in the day versus later in the evening is that in the evening, the earth still holds heat from the day,” Wardenaar said. “It will radiate from the rocks, too.”

If possible, select a trail that winds through shady woods, along water, or even in a cool canyon or cave. This way, should you struggle with the heat, you can find shade and water for cooling off.

Wear Light, Loose Clothing that Covers Most of Your Skin

A long-sleeve shirt and pants might seem counterintuitive on a hot day, but they’ll prevent sunburn and stop your skin and body from heating up.

A neck buff and hiking gloves are also a good idea, said Abe Christian, operations manager for the Florida Trail Association. The Florida Trail meanders more than 1,200 miles (1,931 kilometers) through the state, from Big Cypress Swamp on the southern tip of the peninsula to Fort Pickens in the panhandle.

“There are plenty of places on the Florida Trail where the sun can beat you to death,” Christian said. “So you need to cover your skin as best as possible.”

The buff can also double as a compress should the heat get to you. Just dip it in water and place it on your head and neck.

Take Along a Sun Umbrella, Phone — and a Buddy

Make sure you have a fully charged phone in case you need to call for help. A portable battery is helpful, too. Martinez swears by a sun umbrella, which keeps the sun’s rays from heating your head. (Look for those with an ultraviolet protection factor, or UPF, label or a seal of recommendation from groups such as the Skin Cancer Foundation.)

If possible, bring along a friend. Sometimes when you’re experiencing dehydration, heat exhaustion, or heatstroke, you’re not thinking clearly and don’t realize you’re in danger.

When in Doubt, Turn Around

“If you start your hike and think it’s too hot, it’s too hot,” Martinez said.

Just turn around and come back another day, she said. Another tip: Turn around when half of your water is gone, even if you haven’t reached your goal.

Your ego is your worst enemy, Martinez warned. People underestimate how quickly things can escalate. You don’t know when your body will say, ‘I’ve had enough.’

Recognizing the symptoms of heat exhaustion and heatstroke is crucial. Heat exhaustion can cause heavy sweating, weakness, dizziness, nausea, and headaches. If untreated, it can lead to heatstroke, a life-threatening condition where the body’s temperature rises above 104 degrees Fahrenheit. Symptoms of heatstroke include confusion, loss of consciousness, and even seizures.

Practical Tips for Hot Weather Hiking

1. Plan Your Hike

Before setting out, research the trail conditions and weather forecast. Know the terrain, distance, and difficulty of the hike. Choose trails with plenty of shade and water sources.

2. Pack the Essentials

Bring a map, compass, and first aid kit. Make sure to carry plenty of water, snacks, and electrolyte tablets. Wear a wide-brimmed hat, sunglasses, and apply sunscreen with high SPF.

3. Stay Hydrated

Drink water regularly, even if you don’t feel thirsty. Avoid caffeine and alcohol, which can dehydrate you. Use a hydration pack or water bottles with easy access.

4. Take Breaks

Rest in the shade and cool down. Take breaks often to avoid overheating. Listen to your body and don’t push yourself too hard.

5. Dress Appropriately

Wear light-colored, loose-fitting clothing. Cover your skin to protect from sunburn. Use moisture-wicking fabrics to keep sweat away from your body.

6. Know When to Turn Back

If you feel dizzy, weak, or nauseous, stop hiking and find a cool place to rest. If symptoms persist, turn back and seek medical attention if necessary.

Conclusion

Hiking in hot weather requires careful planning and preparation. By following these expert tips, you can enjoy the beauty of nature while staying safe. Remember to stay hydrated, wear the right clothing, and listen to your body. Happy hiking!

Stay Safe While Hiking in the Heat: Expert Tips and Essential Advice

Hiking in hot weather can be a fantastic experience, but it's important to take the right precautions to stay safe. Here are some frequently asked questions and expert advice to ensure you have a safe and enjoyable hike in the heat.

How can I stay hydrated while hiking in hot weather?

Staying hydrated is crucial when hiking in hot weather. Drink water regularly, even if you don't feel thirsty. A general rule is to drink about 1 liter of water every 2 hours of hiking. Consider carrying a hydration pack for easy access to water. If you're hiking with your dog, remember to bring water for them too.

Sources: REI, HelloTrail

What should I wear for hiking in the heat?

Wearing the right clothing can make a big difference. Opt for light, loose-fitting, and moisture-wicking clothes. Avoid cotton, as it retains moisture and can make you uncomfortable. A hat and sunglasses are essential for sun protection, and consider using sunscreen with high SPF.

Sources: REI, HelloTrail

How do I choose the right trail for my skill level?

When selecting a hiking trail, consider factors like distance, elevation gain, and difficulty ratings. Start with easier, well-marked trails and gradually progress to more challenging routes as you gain experience. Apps like AllTrails can help you find trails that suit your skill level.

Sources: HikingwithShawn, OutdoorAndrew

What are the signs of dehydration and heat exhaustion?

It's important to recognize the signs of dehydration and heat exhaustion. Symptoms of dehydration include dry mouth, fatigue, and dizziness. Heat exhaustion can cause heavy sweating, weakness, and nausea. If you experience any of these symptoms, find shade, drink water, and rest.

Sources: REI, HelloTrail

How can I prevent blisters while hiking?

To prevent blisters, wear well-fitting, broken-in hiking shoes and moisture-wicking socks. Consider using blister prevention products like moleskin or athletic tape. If you get a blister, keep it clean and covered to avoid further irritation.

Sources: WildlandTrekking, HikingwithShawn

Is it safe to hike alone in hot weather?

Hiking alone can be safe if you take proper precautions. Choose well-traveled and well-marked trails, inform someone of your plans, and carry a personal locator beacon. Trust your instincts and avoid hiking in extreme heat.

Sources: WildlandTrekking, OutdoorAndrew

What should I pack for a day hike in hot weather?

Pack essentials like water, snacks, a map, compass, first-aid kit, multi-tool, headlamp, and sun protection. Always carry a fully charged phone and consider bringing a portable charger. A hat, sunglasses, and sunscreen are also important.

Sources: OutdoorAndrew, HelloTrail

How do I deal with wildlife encounters on the trail?

If you encounter wildlife, give it plenty of space. For larger animals like bears, make yourself look big and make noise to scare them away. Never approach or try to handle any wildlife. Always stay aware of your surroundings to avoid encounters.

Sources: HikingwithShawn, OutdoorAndrew

What is the best way to handle different terrains while hiking?

Different terrains require different techniques. For rocky areas, maintain a slow and steady pace. For steep inclines, use a zigzag pattern to conserve energy. Use appropriate gear for snowy or icy conditions to enhance stability and traction.

Sources: OutdoorAndrew, WildlandTrekking

How can I ensure I leave no trace while hiking?

Follow Leave No Trace principles to preserve nature. Stay on marked trails, pack out all trash, and avoid disturbing wildlife. Camp only in designated areas and respect trail signs and closures to help maintain the trail's integrity.

Sources: OutdoorAndrew, HikingwithShawn

Conclusion

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Hiking in the heat is fun with the right prep! Share your thoughts, read more tips, and share this guide with your friends to stay safe and enjoy hiking!