Every summer, ill-prepared hikers head into the heat without understanding the effects of heat-related illnesses, including dehydration, heat cramps, heat stroke, heat exhaustion and heat rash. Ignoring symptoms can cause long-term health complications, and in the worst cases, it can lead to death.
According to the U.S. Centers for Disease Control and Prevention, symptoms of heat-related illnesses include:
- Red, hot, dry skin, no sweating (sign of heat stroke)
- Heavy sweating (sign of heat exhaustion)
- Rapid, strong pulse
- Headache
- Dizziness
- Nausea
- Confusion
- Paleness
- Muscle cramps
- Fainting
Preparation is necessary for preventing these symptoms. It can also make the hike much more enjoyable, and hikers will receive greater physical benefits from the exercise. Here are five tips for hiking in hot weather:
Drink Water Throughout the Hike
A 16-ounce water bottle won’t cut it. Hikers need to hydrate before, during and after the hike. While working out in any setting, it's important to drink water before becoming thirsty. Thirst is a sign of dehydration.
Fitness and outdoors retailers carry backpacks that are outfitted with large water packs and a drinking spout, such as a Camelbak. These are ideal for hikers who don’t want to carry a water bottle, and they have other pockets for other small items like keys, snacks or a cell phone. These types of backpacks typically hold 20 to 100 ounces of water.
Eat Caloric Foods for Energy
Hikers should eat before and after they hike. Depending upon the length and difficulty of the trek, it may be necessary to snack while on the trail. Foods rich in complex carbohydrates, proteins and healthy fats can provide short and long-term bursts of energy. Suggestions include: granola, dried fruit, crackers, protein bars, tuna and trail mix.
Just like hydrating the body, it’s important to eat before getting hungry. This ensures the body is not losing vital carbs and proteins, which are essential to sustaining cardio and strength. Additionally, a salty snack will help the body retain water needed during long hikes.
Wear Sunscreen and Loose-Fitting Clothes
Liberally apply a sunscreen with SPF 15 or higher, even if it's cloudy. Re-apply regularly as you sweat or perhaps rinse off in a creek. Daily sun exposure accumulates over time and can lead to numerous skin problems and illnesses. Hikers can prevent overexposure with loose-fitting, light-colored clothing and a hat. Avoid dark-colored clothes that attract heat.
Take Regular Breaks
Regular breaks can prevent hikers from overheating. Even the most experienced hikers need time to acclimate to the heat, and short breaks help them maintain a healthy body temperature while adapting to the changing temperatures. Recreational hikers and beginners should take regular breaks in all climates until their bodies become accustomed to the increased cardio.
Bring a Hiking Partner
Despite adequate preparation and experience, heat-related illnesses can strike unexpectedly. Hiking partners not only provide companionship and encouragement; they can be crucial in an emergency situation. If a fellow hiker is sickened by the heat, cool him or her off with a wet shirt, find shade and hydrate. Carry a cell phone in case medical attention is necessary. In you choose to hike alone, be sure to tell someone where you going and when you plan to return.
Many heat-related illnesses can be avoided by following these preventative tips. It’s also imperative to use good judgment when deciding the time of day to hike and how hard to push. The potential consequences of overheating are not worth the risks.
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