Summer is almost here, and if you are like me, you want to spend as much time outside as possible. If you have been reading this blog for some time, you know that I am an avid day hiker. I love to hike with my kids and husband. We have been regularly hiking  since we moved to California in January. As the weather starts to warm up, I have noticed that many people shy away from certain physical activities. The once crowded recreation area where we frequently hike is less congested during the week and on weekends now that the weather has warmed up.

But you don’t have to stop your activities just because it is getting warm outside.  Understanding how your body cools itself off can help you determine how best to hike in hot weather.

What is Sweating?

When you hike, you work the muscles in your legs, hips, core, and even arms which increases your body temperature and can make you feel pretty warmer. When your body temperature rises, a higher amount blood flow goes to your skin surface with the purpose of removing the heat created by your muscles, and you begin sweating. The evaporation of the sweat from your skin is what cools your body.

Hiking Pace

As your blood is redirected to your skin’s surface to cool you off, less blood is available to your working muscles. With less blood available, your heart has to work harder to sustain your hiking pace, and the result is a higher heart rate. In other words, hot and humid weather makes your normal hiking pace has just become much more difficult.

Humidity

Along with the higher summer temperatures, there is also can be higher humidity. Heat and humidity can make you feel warmer. Higher humidity means the air is more saturated with moisture. The higher the humidity, the more difficult it is for you to cool off because your sweat cannot evaporate due to the moisture in the air.  You may even feel like you are sweating more than usual.

Hydration

Sufficient hydration is so vitally important in hot weather. Sweating can decrease your blood volume due to fluid loss. Additionally, when your sweat you are also losing important electrolytes. Drinking plenty of water along with a sports drink or an electrolyte supplement can be critical to your health and help you maintain energy to complete your hike.

Refuel

It is no secret that your body has to work harder in hotter weather. This means you will burn through your glycogen, or carbohydrate, stores at a much faster rate than usual. Additionally, you are more likely to accumulate a higher levels of lactic acid in your muscles.  

Tips for Hiking in the Heat

1. Hike at the coolest time of day. This is usually in the morning.
2. Avoid hiking during the hottest part of the day. During the summer month, this is the middle of the day.
3. Plan shady routes and/or routes with adequate water supply.
4. Wear loose-fitting, light-colored clothing that wicks sweat away and dries quickly.
5. Consume appropriate amounts of water and an electrolyte replacement drinks or supplements for your hike. The rule of thumb is 1 Liter of water per person per 2 miles, depending on difficulty level.
6. Always use sweat-proof sunscreen. Sunburned skin loses its ability to sweat, making cooling you less effective.
7. Look at any medications you are taking. Some medications can increase your sensitivity to the sun and heat.
8. Slow down your hiking pace down to adjust to the heat and humidity.
9. Hike by feel or Perceived Level of Exertion instead of pace. If a hike feels difficult, it probably is difficult regardless of actual difficulty level.
10. Cross train indoors on days when it is too hot or too humid for your comfort. Hiking or walking two or three times a week outdoors will keep you acclimated to the heat and humidity.
11. Take breaks often to allow yourself to re-hydrate, refuel, lower your heart rate, and rest your muscles. If you are hiking near a water source, take advantage of a dip in the river, stream, lake, or pond.
12. Consider hiking at higher elevations where it is cooler.
13. Wear a hat or head covering to ensure that your head does not get too hot.
14. Always carry a cell phone and let others know where you will be hiking. If you run into trouble due to dehydration or excessive electrolyte loss, you may begin to feel ill. Being able to call for help is imperative to your health.
15. If you are carrying a baby or toddler on your back, allow them time outside of the carrier during breaks. Carriers can trap the baby’s body heat causing them to overheat as well as creating excess heat on your body. Make sure you follow the above tips for your baby as well.