How to Hike in the Heat

Sunday, September 11th, 2011

For many hikers who hate to waste a hot summer Saturday, going hiking can be a thrilling – and exhausting – experience. But with today’s medical technology, we know just how dangerous it can be to become dehydrated and how quickly a slight case of dehydration can turn into heatstroke. But if you don’t have any other time or climate to hike the trail other than when it’s completely hot, how can you avoid the problems of heat? Here are a few tips.

First, make sure that you’re cleared for hot hiking in the first place. Watch for heat advisories – many times on the radio they will announce these advisories with regularity on the news stations. If your doctor has told you to avoid exercising strenuously, you don’t want to go out in the heat – even simply walking for an extended period of time can be tough on your body.

You’ll also want to consider how to exactly replace what you lose when you sweat. Many people drink plenty of water but find that it doesn’t always replenish them in terms of how they feel: that’s because when you sweat, you also lose other electrolytes like salt and potassium. Bring some pretzels and bananas to snack on so that you can help replace these electrolytes. They won’t be able to keep you going forever, but they’ll help you feel satisfied. Don’t overdo it with the salt: remember that salt can have a dehydrating effect. Simply nibble.

Finally, avoiding the heat means trying to get out when the sun is not at its brightest – avoid the lunchtime hours and try to hike in the early morning or late evening if you can. If your hike needs to wait, go in the early evening before the sun starts setting; otherwise, make plans to hike the day before, when you can control how early you wake up.

Heat can be a tough thing to worry about while you’re exercising, but if you’re in good physical shape, it’s not something that can stop you from enjoying your active hobbies.

Photo Credits: Ken Lund