Hot Weather Hiking Tips
- Stay hydrated! Bring extra water and a drink with electrolytes (energy drink, gatorade, juice, etc). Tip: partially fill your water bottle, freeze the
night before, finish filling right before the hike. If you're using a hydration bladder, add ice cubes.
- Tip: Wet and freeze a bandanna, put it in a baggie, and tuck it in your pack; great to tie around your head or neck if you get overheated!
- Plan your hike in the cooler morning hours.
- Choose a shady trail (contact me for some good suggestions if needed.)
- Wear light-colored clothes made of a moisture-wicking material - and don't forget the sunscreen, sunglasses and a hat or bandana!
Learn how to recognize and treat Heat Exhaustion and Heat Stroke: (info courtesy of the American Hiking Society)
Heat Exhaustion:
Symptoms: pale face, nausea, vomiting, cool and moist skin, headache, cramps. Don't ignore a headache when hiking in hot weather! This is serious stuff. Stop. Drink. Rest.
Treatment: drink water with electrolytes, eat high-energy foods (with fats and sugars), rest in the shade for 30-45 minutes, and cool the body by wetting it. If nausea or vomiting occurs, get the victim to a hospital as fluids may need to be administered intravenously.
Heat Stroke - A life-threatening emergency:
Symptoms: flushed face, dry skin, weak and rapid pulse, high core body temperature, confusion, poor judgment or inability to cope, unconsciousness, hallucinations, seizures. Sometimes symptoms of heat stroke can mimic those of a heart attack or other conditions.
Treatment: the heatstroke victim must be cooled immediately! Continuously pour water on the victim's head and torso, fan to create an evaporative cooling effect. Immerse the victim in cold water if possible. Move the victim to shade and remove excess clothing. The victim needs to be evacuated to a hospital. Someone should go for help while attempts to cool the victim continue.
night before, finish filling right before the hike. If you're using a hydration bladder, add ice cubes.
- Tip: Wet and freeze a bandanna, put it in a baggie, and tuck it in your pack; great to tie around your head or neck if you get overheated!
- Plan your hike in the cooler morning hours.
- Choose a shady trail (contact me for some good suggestions if needed.)
- Wear light-colored clothes made of a moisture-wicking material - and don't forget the sunscreen, sunglasses and a hat or bandana!
Learn how to recognize and treat Heat Exhaustion and Heat Stroke: (info courtesy of the American Hiking Society)
Heat Exhaustion:
Symptoms: pale face, nausea, vomiting, cool and moist skin, headache, cramps. Don't ignore a headache when hiking in hot weather! This is serious stuff. Stop. Drink. Rest.
Treatment: drink water with electrolytes, eat high-energy foods (with fats and sugars), rest in the shade for 30-45 minutes, and cool the body by wetting it. If nausea or vomiting occurs, get the victim to a hospital as fluids may need to be administered intravenously.
Heat Stroke - A life-threatening emergency:
Symptoms: flushed face, dry skin, weak and rapid pulse, high core body temperature, confusion, poor judgment or inability to cope, unconsciousness, hallucinations, seizures. Sometimes symptoms of heat stroke can mimic those of a heart attack or other conditions.
Treatment: the heatstroke victim must be cooled immediately! Continuously pour water on the victim's head and torso, fan to create an evaporative cooling effect. Immerse the victim in cold water if possible. Move the victim to shade and remove excess clothing. The victim needs to be evacuated to a hospital. Someone should go for help while attempts to cool the victim continue.
