So You Wanna Hike in the Heat? Let’s Not Die Doing It
Ah, summer, the season of sunshine, sweat, and mosquito symphonies. While warm weather can make for some dreamy hikes, it also brings challenges that can turn a good day on the trail into a survival episode. But don’t worry, we’ve got your back (and your front, and your sweaty neck folds). Here’s how to hike smart when the sun’s out and the trails are basically a toaster.
1. Start Early (Or Embrace the Vampire Life)
Midday hikes in July? Bold. Better to hit the trail in the early morning or evening, when the sun is a bit less murdery.
Not only will it be cooler, but the wildlife is more active, the light is better for photos, and you’ll avoid the high-noon heatstroke sweepstakes.
🕓 Best window? Before 10 AM or after 5 PM.
2. Dress Like You Know What You’re Doing
Put the black cotton tee back in the drawer. You want lightweight, light-colored, moisture-wicking clothes. Think breathable synthetics or merino wool that don’t cling when you sweat buckets.
🔹Light = cooler
🔹Dark = heat trap
🔹Cotton = regret
And don’t forget a sun hat. Wide-brimmed is great. Bucket hat? Also great. Bonus points if it makes you look like a park ranger from 1997.
3. Hydrate or Die-drate
You’re going to sweat. A lot. That means you need water, more than you think. A good rule? About a liter every two hours, more if it’s spicy hot or uphill.
💧 Pro tips:
🔹Use a hydration pack so you don’t have to fumble for a bottle.
🔹Bring electrolytes. Sports drinks, salty snacks, or electrolyte tablets will help you avoid the dreaded hike bonk.
🔹If your pee’s the color of mountain dew (the drink, not the vibe), it’s time to chug.
4. Learn the Signs of Heat Trouble
Heat exhaustion and heatstroke are no joke. If you or your hiking buddy start acting woozy, overly sweaty, or weirdly confused, that’s not “just being tired.” That’s your body begging for a break.
🚨 Watch for:
🔹Dizziness or nausea
🔹Clammy or super red skin
🔹Headaches, chills, confusion
🔹Stumbling like you’ve had one too many summit beers (but haven’t)
If it happens, get to shade, hydrate, and cool off ASAP. No heroics. Just survival.
5. Bring Cooling Tricks (and Use Them)
A damp bandana? That’s trail gold. Drape it around your neck or under your hat for instant chill.
Even better? Cooling towels. Soak it, wring it, slap it on your head like a sweaty forest wizard. And if you’re near a stream, don’t just admire it, dip your hat, splash your face, or soak your shirt. Primitive AC.
6. Choose Cooler Trails
Literally. Look for:
🔹Shady routes through forest cover
🔹Creekside trails or near alpine lakes
🔹High elevation hikes where it’s naturally cooler
Skip the exposed desert ridge trail at noon. Unless you enjoy baking like a breakfast burrito.
7. Chill the Pace, Not Just the Temps
This isn’t a CrossFit session. It’s okay to slow down, stop often, and take your sweet, sweaty time. Rest in the shade. Drink water. Snap a photo. Breathe.
🌿 Hiking isn’t just about how far you go; it’s about how good you feel while going.
8. Slather, Reapply, Repeat
Sunscreen. Minimum SPF 30. And we mean everywhere, ears, backs of knees, under your nose. Reapply every 2 hours or after heavy sweating, which will happen, guaranteed.
And throw some SPF lip balm in your pack. Sunburnt lips are a whole kind of betrayal.
9. Plan Like You Mean It
Before you head out:
🔹Check the weather forecast
🔹Let someone know your plans
🔹Bring a fully charged phone, a map, or a GPS
🔹Know where the nearest shade or water is
🔹Tell your dog you love them (if applicable)
Prepared hikers are happy hikers.
Wrapping It Up: You Got This
Hiking in summer heat isn’t about being fearless; it’s about being smart, hydrated, and a little sweaty but still smiling. With these simple tips, you can avoid the heatstroke horror stories and actually enjoy your time on the trail.
So pack smart, start early, sip often, and stay cool out there. And hey, if all else fails, find a lake and jump in. You’ve earned it.