It’s absolutely gorgeous to be out hiking in the summer, but odds are you’ll find yourself having a trip booked when the weather is extra toasty. Fear not, there are lots of easy things you can do to help keep your temperature down and trip enjoyment up. Let’s dig into some of these strategies that will help make summer hiking on hot days a fun sweaty adventure, and less of a hot sweaty mess.
Use rivers and water crossings to your advantage
Rivers and water crossing are natures gift to you. Take some time to enjoy the cool water. Refill your water bottles, dip your feet in and give yourself a bird bath. They are also a great opportunity to soak some of your gear so that it keeps you cool long after you’ve left the waters edge. Soaking hats, buffs and even shirts are a perfect way to keep your body temperature down.
The less sun the better
We all know that it’s a lot hotter to be standing in the mid day sun than it is the early/late day sun. Plan to start your hikes as early as you can. This will allow you to do a majority of the hard effort in cooler temperatures and less sunlight. It’s also important to do some trip research before you go to see how exposed the trails are. If you’re doing a long hike with minimal shade/tree cover, odds are you will feel the effects of the hot weather a lot more. If possible, try to explore lower sun exposure hikes, or hikes with lots of tree cover on extra hot days – perhaps avoiding Alpine areas.
Buffs are your bestie
Like we mentioned above, Buffs are a fantastic gear item to always keep in your pack. They can be used a headbands, balaclavas, hats, neck protection, etc. Your creativity is your only limit! They make for a great sun blocker on your neck if you don’t have a hat that covers it. Then when soaked in water they can keep your neck and body temperature down for longer.
Fun Fact: the back of your neck is located near your bodies thermoregulation center. So, cooling this area with a mountain water soaked buff helps cool the blood heading to your brain and in turn, aids your body in regulating its temperature more effectively.
Extra water for the win
Make sure you get a lot of water into your system before you even step foot on the trail. The more hydrated your body is the better it will perform in the heat. Double check your route to see if there are water sources along the way. If there aren’t any, plan to bring a lot more water than you think you’ll need. Odds are you won’t consume it all, but it gives you the opportunity to have extra to use as a way to cool off along the trail. If there is a water source along the trail, bring lightweight filters (or bottles with built in filters), so you can refill as need be.
Light and Breathable Clothing
The lighter and more breathable your clothes are the better you’ll feel. Nothing feels quite as good as a nice breeze on a hot day, especially when that breeze can blow between your skin and clothing layers. Light clothes that are also lighter in colour will help reflect the sun and keep you cooler throughout the day.
Stay Hydrated, Fueled and Drink Your Electrolytes
Drink up! The more you sweat the more water you need to consume. A great way to help your body absorb all the fluid you are drinking and avoid over-hydration is by adding a bit of salt to your water or by using electrolyte packages. This will keep your electrolyte stores up and replenished and it turn making you feel more hydrated.
Not only is it important to drink but it’s also important to fuel your body as well. Your body is working hard to regulate your temperature and keep everything functioning properly, so it needs extra calories coming in to be able to do this properly. A great excuse to take a nice snack break in the shade!
Invest in Light Weight Gear
Hiking in the heat is hard enough, but having a heavy pack on your back too just sucks. Swap out some of your heavier gear for lightweight alternatives. Having a lighter pack not only reduces physical strain on the body but it also increase your speed, meaning you won’t have to spend as much time in the hot sun if you can get to your destination quicker.
Effects of heat stroke
Even if you plan on doing all these things to help your body thrive in the heat, it’s still important to be aware of heat stroke and heat exhaustion symptoms. Check in on your hiking mates throughout your trip to make sure they aren’t experiencing any of the symptoms below. If they are, try to get them into the shade and cooling off as quick as possible, if their condition worsens, seek medical attention.
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