Summer Hiking Essentials: Stay Cool, Hydrated, and Safe on the Trails
Last week, I shared footage of a couple being rescued from Joshua Tree National Park due to severe dehydration. Their experience serves as a powerful reminder of the importance of being well-prepared for hiking, especially during the summer months. As we venture into the warmer season, it's crucial to be equipped with the right knowledge and gear to stay cool, safe, hydrated, and sun-protected. This guide provides essential tips and reminders to ensure your summer hikes are both enjoyable and safe.
Start Early or Hike Late
To avoid the peak heat of the day, plan your hikes for early morning or late afternoon. These times not only offer cooler temperatures but also provide stunning views of sunrise and sunset. Midday sun can be intense and draining, so avoiding it can help you maintain your energy levels and stay safe.
Hydrate, Hydrate, Hydrate
Staying hydrated is essential. Bring plenty of water and make a habit of sipping regularly rather than waiting until you're thirsty. Consider using a hydration pack, such as the CamelBak Crux 2-Liter Water Reservoir for hands-free convenience. Adding electrolyte tablets or hydration packets like Liquid I.V.® Hydration Multiplier® Sugar-Free or Nuun Sport: Electrolyte Drink Tablets can help replenish salts lost through sweat, keeping your body balanced and functioning well. Carry a reliable water bottle, like the Nalgene 32 oz Wide Mouth Bottle, for easy refilling, or even an Epic Nalgene OG water bottle with a Water Filter.
Dress Smart
Choose light-colored, moisture-wicking clothing to keep cool. These materials help to evaporate sweat more quickly, cooling your body as a result. Brands like Columbia and REI offer great options for hiking attire. A wide-brimmed hat, such as the Outdoor Research Sombriolet Sun Hat, and UV-protection sunglasses will shield you from the sun’s harsh rays.
Sun Protection
Summer sun can be intense, so protecting yourself from harmful UV rays is crucial. Always apply a broad-spectrum sunscreen with at least SPF 30 before heading out and reapply every two hours. Here are my togo to sunscreens: Badger Mineral Daily Sunscreen with Zinc Oxide, Organic Sunscreen Moisturizer with SPF 30, and Blue Lizard SENSITIVE FACE Mineral Sunscreen with Zinc Oxide and Hydrating Hyaluronic Acid, SPF 30+ .
Know the Signs of Heat Exhaustion
Heat exhaustion can sneak up on you, especially in hot weather. Be aware of symptoms such as heavy sweating, weakness, dizziness, nausea, and headaches. If you or your hiking buddy experience these, find shade, hydrate, and rest immediately. Ignoring these signs can lead to heat stroke, a serious and potentially life-threatening condition. Consider carrying a FROGG TOGGS Chilly Pad, Instant Cooling Towel, long lasting, reusable, Sports and Outdoors Neck Towel 3, these always help me cool down. In addition, never forget to carry a small first aid kit. This is the one I keep in my backpack: Adventure Medical Kits Ultralight Watertight Medical First Aid Kit .7 - Lightweight, Waterproof Medical Kit.
Choose Shaded Trails
When selecting your trail, opt for routes that offer plenty of shade and cover. Forested paths can provide relief from direct sunlight and help keep temperatures more manageable. Shaded trails can make your hike more comfortable and reduce the risk of overheating.
Stick to well-marked trails and know the distance and difficulty before you go. Overexertion in high temperatures can be dangerous, so choose a hike that matches your fitness level and experience. Always let someone know your planned route and expected return time.
Consider downloading the AllTrails App. Currently, their summer running a summer promo: from June 28th, through Tuesday, July 5th, offering 50% off AllTrails+ in the US/CA only. Use Discount Code: Summernow24
In addition, always check the weather forecast using apps like Weather Underground or AccuWeather. Be on the lookout for signs of changing weather, such as darkening clouds, sudden temperature drops, or increasing winds.
Pack Lightweight Snacks
High-energy, lightweight snacks like nuts, dried fruit, and energy bars can keep you fueled without weighing you down. Clif Bars, Trail Mix from Trader Joe’s, and Kind Bars are great options for sustained energy. Salty snacks, like pretzels or Salted Nuts, are also great as they help retain water and keep your electrolyte levels balanced.
Foot Care
Hot weather can cause your feet to swell, so ensure your hiking shoes are comfortable and not too tight. Consider moisture-wicking socks like those from Darn Tough or Smartwool to prevent blisters and keep your feet dry. Pack BodyGlide Foot Anti-Blister Balm to apply on hot spots and prevent blisters before they start. PS: I would also consider getting the Body Glide Original Anti Chafe BalmBug Protection, take it from me, very helpful.
Bug Protection
Summer brings out all kinds of bugs, so be prepared to protect yourself from bites and stings. Use insect repellent like Repel Lemon Eucalyptus or more natural products like Parakito. If you are comfortable with it, many people use DEET-based sprays, especially if they are hiking in tick infested areas. Wearing long sleeves and pants can also help keep bugs at bay. Consider treating your clothing with Permethrin spray for added protection. I use it especially, when I am going backpacking and even spray my backpack and my tent. A head net can be useful in areas with heavy mosquito or gnat populations. Don’t forget to check for ticks after your hike, especially if you’ve been in wooded or grassy areas.
Stay Informed
Check the weather forecast before you head out. Afternoon showers are typical when it’s warm, so be prepared with a lightweight rain jacket like the Patagonia Torrentshell or an REI Rainier Long Line Rain Jacket know the signs of a storm rolling in. Weather apps can alert you to any sudden changes, and being aware of your surroundings can help you avoid getting caught in an unexpected downpour.
Buddy System
Whenever possible, hike with a friend. It’s safer, and having someone to share the experience with makes it more enjoyable. In case of an emergency, having a buddy can be invaluable. If you must hike alone, make sure someone knows your plan and check in with them upon your return.
If Hiking in Any of These National Parks, Take Extra Precautions
Certain national parks are known for their warmer temperatures, and it's important to be extra cautious when hiking in these areas. Here are a few parks to consider, along with some statistics on rescues due to heat and dehydration during the summer:
Joshua Tree National Park: Known for its desert landscape, this park sees a high number of heat-related incidents. In recent years, there have been numerous rescues due to dehydration and heat exhaustion, especially during the summer months.
Grand Canyon National Park: The inner canyon temperatures can exceed 100°F (38°C) in the summer. The park averages about 300 heat-related rescues annually.
Death Valley National Park: As the hottest, driest, and lowest national park, Death Valley is extremely dangerous in the summer. Temperatures can reach up to 120°F (49°C), and the park reports several heat-related fatalities each year.
Saguaro National Park: Located in Arizona, this park is home to the iconic saguaro cactus and can experience very high temperatures. Rescues due to dehydration and heat are common.
Zion National Park: While Zion is famous for its beautiful slot canyons, the summer heat can be intense. The park reports multiple heat-related rescues each summer.
Summer hiking is an incredible way to enjoy the beauty of nature, but it requires careful preparation and awareness. By following this guide and using the recommended gear, you can ensure your hikes are both enjoyable and safe. Remember, the goal is to appreciate the journey and the destination. Stay cool, stay hydrated, and happy hiking!
If you would like to see my 10 Hiking Essentials, here is a link of my Amazon 10 Hiking Essentials list.
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