How To Stay Cool While Hiking In The Heat
Hiking in the heat can present a significant challenge, especially during the scorching summer months. Temperatures can easily soar above 100°F (38°C) in some parts of the country, like Joshua Tree National Park, making it essential for hikers to take precautions to stay cool. Here are some practical tips to help you enjoy your hike while keeping the heat at bay.
1. Start Early, Go Late
One of the simplest ways to avoid the heat is to plan your hike during the cooler parts of the day. Early mornings and late afternoons are the best times to hit the trails. Not only will you avoid the peak temperatures, but you'll also have the opportunity to experience stunning sunrises and sunsets. Aim to be on the trail by sunrise and wrap up your hike before the heat becomes too intense.
2. Dress Appropriately
Wearing the right clothing can make a significant difference in how your body handles the heat. Opt for lightweight, loose-fitting, and light-colored clothes that reflect the sun's rays rather than absorbing them. Materials like moisture-wicking synthetic fabrics and breathable cotton are ideal. Don’t forget to wear a hat (like the Solaris Foldable Neck Flap Cover Sun Cap UPF 50 Protection Hat shown below) to protect your face and neck from the sun, and sunglasses to shield your eyes. For more tips about what to wear while hiking during the summer months see our pack list here.
3. Stay Hydrated
Hydration is crucial when hiking in the heat. Start hydrating before you even hit the trail. Carry at least one gallon (4 liters) of water per person per day. Use a hydration pack (like the CamelBak shown below) for convenient sipping while you hike, and bring extra bottles of water. Consider drinking electrolyte-replenishing drinks to replace salts lost through sweating. Remember, if you feel thirsty, you're already dehydrated. For more useful hydration hiking accessories check out the guide here.
4. Take Breaks In The Shade
While not all trails may have abundant shade, it's essential to take advantage of what is available. When you find a shady spot, take a break to cool down, drink water, and rest. If you can, bring a lightweight, portable sunshade or a wide-brimmed umbrella to create your own shade.
5. Apply Sunscreen
Applying sunscreen is vital when hiking in Joshua Tree to protect your skin from harmful UV rays. Use a broad-spectrum sunscreen with at least SPF 30 and reapply every two hours, or more often if you're sweating heavily. Don't forget areas like the back of your neck, ears, and the tops of your feet if you're wearing sandals. Our favorites are Sun Bum (see below) and Sunburnt. They are the only products we’ve used that feel okay to put on and prevent peeling - a life-changer for those who are on the fairer side.
6. Acclimatize To The Heat
If you're not used to hot weather, give your body time to acclimatize. Spend a few days getting used to the heat by doing shorter hikes or other outdoor activities before attempting longer, more strenuous hikes. This will help your body adjust to the temperature and reduce the risk of heat-related illnesses.
7. Know The Signs Of Heat Illness
Despite taking precautions, it's essential to recognize the signs of heat exhaustion and heat stroke. Symptoms of heat exhaustion include heavy sweating, weakness, dizziness, nausea, and headache. Heat stroke is more severe and can include confusion, loss of consciousness, and hot, dry skin. If you or your hiking companions show signs of heat illness, stop immediately, find shade, cool down, and seek medical attention if necessary.
Hiking in during the spring/summer months in hotter weather can be a rewarding experience, offering breathtaking views and unique landscapes. By planning ahead and taking these precautions to stay cool, you can enjoy your adventure safely and comfortably. Remember, the outdoors are beautiful but unforgiving, so respect the environment and prioritize your health and safety.
Tell us in the comments any other tips you would add to the list.