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May 28, 2024 · Think strategically about what to wear from head to toe. A wide-brimmed hat can provide some extra shade on a sunny day, McMahon says, while open-toed shoes can help with ventilation, Song says.
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- When to Hike
- Where to Hike
- Sunburn
- Dehydration
- Overhydration
- Heat Cramps
- Heat Exhaustion
- Heat Stroke
Avoid the hottest time of day:The hottest time of day is usually around noon to 3 p.m. On scorching days, it can be best to avoid this time altogether by getting an early start and ending your hike by early afternoon, or heading out sometime after 3 p.m. If you can’t avoid hiking during the warmest hours, try to plan your trip so you’ll be in the s...
Stay in the shade: Choosing a hike that keeps you under the shade of trees or within steep canyon walls, rather than exposed directly to the sun, is a good idea. Hike near water:If there’s not much shade, but you’re near the ocean or a large lake, go for a hike where you can enjoy the cool sea or lake breeze. If you’re hiking next to a river, you c...
Sun-protection clothing is one good line of defense against the sun, but don’t forget to put sunscreen on exposed skin to help prevent sunburns. Sunscreen is absolutely essential on hikes in the sun. Always read the directions on your bottle of sunscreen, but here are the basics: 1. For hikes lasting longer than 2 hours, choose sunscreen that is SP...
It’s important to drink adequate water when you’re hiking in hot weather to prevent dehydration. Dehydration can leave you feeling crummy and possibly contribute to other heat-related illnesses, such as cramps, heat exhaustion and heat stroke. How much you need to drink while hiking depends on a number of factors, such as temperature and humidity, ...
The flip side to dehydration is overhydration, or hyponatremia. This is a fairly rare condition that mainly affects endurance athletes such as marathon runners, ultrarunners and triathletes, but it's something that hikers should be aware of. In hyponatremia, sodium levels in the blood become so diluted that cell function becomes impaired. In very e...
Heat cramps are painful muscle contractions that can happen suddenly during exercise in hot weather. It can be helpful to view heat cramps as a warning that you’re pushing your limits and that you need to slow down. It’s not known exactly what causes heat cramps, but to help avoid them, make sure you’re properly hydrated. If you get heat cramps, do...
Heat exhaustion is your body’s inability to cope with the stress of heat. It can occur after lengthy exposure to high temperatures and is often accompanied by dehydration. Symptoms of heat exhaustion: 1. Heavy sweating 2. Rapid pulse 3. Faintness 4. Dizziness 5. Fatigue 6. Nausea 7. Headache Treatment for heat exhaustion: It’s important to treat he...
Heat stroke occurs when your body literally overheats. It is a serious medical condition that can strike fast and requires immediate medical attention. If you see a hiking partner displaying symptoms of heat exhaustion combined with a change in mental status, he or she may have heat stroke. Pay particular attention to these signs: 1. Throbbing head...
Jul 6, 2021 · How to Beat the Heat. What to wear. What to drink. What to eat. When to stay out of the sun. Where to find relief. Jasmin Merdan/Getty Images. There’s a lot to do when the weather is right:...
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