Summer is the time of the year when the sky is clear, days are sunny, and evenings are long. It is the time when everyone is gearing up for a vacation.
With clear skies and long holidays, summers are perfect for heading out into the wild. But with hot summer comes the scorching heat of the sun. The scorching heat can turn a hiking trip into a disaster if you fail to prepare well.
So, to beat the sun’s heat while hiking, follow these five hot weather hiking tips.
1. Plan Your Summer Hike Well
“Failing to plan is planning to fail.” Yes, if you don’t plan your hike well, you might end up in a terrible situation.
Getting your survival gear ready is the first step in planning the hike. Without the proper equipment, you can’t complete your hike. Correct gear helps you survive in emergencies, cook food, build shelters, etc. So, to be better prepared, invest in a high quality outdoor subscription boxes. You can find companies that offer hand-picked outdoor, survival, and other cool gear designed by an expert team of outdoor professionals.
Apart from gear, to plan well for your hike, follow these steps:
Avoid Peak Hours of Heat
12pm to 2pm is the time of day when the sun shines at its peak. Hiking during these hours can be troublesome. Thus, plan to start your day early and finish by noon.
Study the trail well
Before starting the hike, research and gather all information possible about the trail. Spot areas with trees, water streams, and shade wherever possible. Hiking under the trees and in shady areas prevents direct contact with sunlight. On the other hand, hiking near streams benefits you in maintaining your water requirements.
Night Hiking
Night can also be a good option during summer. If you are well aware of the trail, you can plan your hike in the latter part of the day. You can start hiking in the evening and continue till dinner time.
2. Keep Your Body Hydrated
During summer hikes, the body tends to sweat a lot, which dehydrates the body. While sweating, you also lose some essential salts like Sodium and Potassium. Lack of water and salts in the body can make you feel crampy and lead to illness, like heat stroke, heat exhaustion, etc.
To maintain the water level of your body, drink adequate water. Carry a water bottle or hydration pack with you and sip water regularly. Also, carry electrolytes to replenish the lost salt during the hike.
3. Wear Appropriate Clothes
On a hot summer day hike, you can avoid exhaustion, sunburn, and excessive heat damage with the right kind of clothing. Avoid cotton clothes as the cotton fabric absorbs sweat and doesn’t dry quickly. Instead, wear polyester clothes with proper air vents.
To avoid sunburn, wear loose and full sleeves clothes. Loose clothes help better air circulation, and full sleeves protect you from harmful sun rays. Apart from this, wear light color clothes. Light-colored clothes reflect more sunlight than dark clothes and keep the body cool. Wear a hat and bandana to protect your head and neck. And apply sunscreen to avoid sunburn on the face.
4. Be Aware of Various Health Issues
Hiking on hot days can lead to lots of health issues. Sometimes it can also become life-threatening. Therefore, you need to know about these in advance and prepare well to tackle them.
Heat Stroke
It is a condition caused by the body’s rising temperature due to prolonged exposure to the sun. The body temperature may rise to 104 F. Heat Stroke is a severe condition and requires immediate medical attention. Look for the following symptoms of heatstroke in your fellow hikers
- High Body Temperature
- Altered Behavior
- Nausea and Vomiting
- Increased heart rate
- Rapid Breathing
In case you find any of these symptoms, immediately take action. First, try to cool down the body temperature by taking the person to a shady area and removing extra clothes. Then hydrate the person well and sprinkle some water over the face and head. Simultaneously plan to evacuate the person as soon as possible.
Heat Cramps
Heat cramps are painful involuntary muscle contractions caused by excessive exercise in hot temperatures. It can be excruciating if not treated immediately. As soon as you find any symptoms of muscle pain, stop hiking and drink some water with electrolytes. After that, do some light stretching exercises to relax the muscles.
5. Take a Proper Rest and Eat Clean
Resting and eating help your body to recover. Hence, during the hike, take regular short breaks after every hour and have some water and snacks. It will relax your muscles and replenish lost minerals.
After the hike, make sure to take a sound sleep at night. It will help you in recovering and preparing for the next day. Apart from resting, eating well is also essential during the hike. Include lots of vegetable and protein-rich cereals in your diet. Protein helps muscle recovery, whereas vegetables enrich the body with different nutrients.