Is it Safe to Hike in 90 Degree Weather?
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As a heatwave sweeps across the country this week, I wonder how many people will go hiking despite the high temperatures. Will these folks be well prepared for a hike in such extreme heat? In all extreme weather conditions, you must be prepared; hot weather is no exception to this rule. The heat can be taxing and can make a 3-mile hike seem like a 6-mile hike if you are not prepared and well hydrated.
Generally speaking, there is no temperature limit where it is deemed unsafe to hike. When it’s hot, consume up to twice as much water as usual (2-4 cups per hour). Drink plenty of fluids before your hike so you are well hydrated and plan your trip with waypoints close to water sources.
As long as you do not have any underlying health conditions and are in reasonable shape, you can probably manage a hike in 90-degree weather.
What Should You Wear Hiking in 90-degree Weather?
When hiking in hot weather remember that you will want to be wearing clothes that are breathable and moisture-wicking. Select materials that are lightweight, breathable, and have moisture-wicking properties such as polyester, nylon, bamboo, or lightweight merino wool. Consider opting for shorts rather than pants and tank top shirts rather than long sleeve or basic t-shirts. The exception to this rule might be wearing long sleeve shirts or pants that are SPF rated; these garments will usually be extremely lightweight as well.
When you get hot from exertion, your body will naturally cool itself by sweating. The sweat sits on top of the skin and evaporates into the air. The evaporation of the sweat will help cool the body and regulate your body temperature.
In humid weather, the sweat from your body does not evaporate as fast since the atmosphere is already saturated with moisture. A humid atmosphere will cause your body to cool at a slower rate. Moisture-wicking material is important when hiking in hot, humid weather since the material can pull the sweat off your body it will help keep you cool in humid conditions. Moisture-wicking material is also breathable. So while the sweat can move from your body to the material's surface, air can also flow directly to your skin.
How Much Water Should You Consume?
Hiking in any kind of weather will require ample water intake. Hiking in hot and humid weather will require close to double your normal water intake rate. Most hikers will consume 2 cups for every hour of hiking, that number may double depending on the temperature. Here are some tips for hiking in hot weather:
Drink plenty of fluids before the hike to ensure your body is already in a hydrated state
Sip water as you hike and drink before you feel thirsty. Once you feel thirsty you are already dehydrated
Plan to drink 2-4 8-ounce cups of water per hour of hiking
If you do not want to carry the amount of water you need to drink for your journey then consider bringing a water filtration system.
Plan your hike along or near water sources
How to Stay Cool When Hiking
Wear a moisture-wicking hat - Hats are great at protecting your eyes from the sun and providing some shade to keep your face cool. A moisture-wicking hat, such as this one from Melin, will help wick away sweat and keep your head cool.
Invest in proper warm weather hiking apparel - If you ask any avid hiker what kind of gear you should buy, almost all will reply with something similar. “Buy higher-end gear from reputable brands - cry now buy once”. So often hikers, myself included, will opt for the inexpensive version of the gear they need only to find that the piece of gear they purchased needs to be replaced within a year or two. If you’re hiking in warm weather do not wear cotton shirts and pants. Invest in proper hiking apparel and your body will thank you. Choose synthetic or lightweight merino wool fibers to optimize your experience on a summer hike.
Choose light color clothing - This should go without saying but, avoid dark colors. Dark colors absorb more sunlight making the material hotter and thus, your body warmer.
Wear lightweight hiking shoes - Choose a pair of shoes that are lightweight and breathable. Waterproof shoes also mean you will have less breathability. If you have minimal breathability your shoe will retain your body heat making for an uncomfortable hike in warmer temperatures and creating conditions for painful blisters to develop. The New Balance 510 V5 Trail Running shoe is dependable, lightweight, breathable, and easy on the wallet.
Take breaks - Schedule intermittent breaks to give your body a chance to cool. Take advantage of these breaks by sipping on water and checking in with your body. Take refuge in an area where there is shade. It can often be up to 15 degrees cooler in the shade.
Drink plenty of water - Bring extra water and water purification systems on hot days. Water purification tabs should be a part of every survival kit and can be used in the event you lose your primary purification method or it becomes inoperable. Remember, if you feel thirsty you are most likely already dehydrated.
Dip a rag in water and wrap it around your neck - If you have plenty of water and/or water sources are abundant, you can dip a rag or handkerchief into the water and wrap it around the back of your neck to keep cool. This also provides protection from the sun’s rays.
Pace yourself as the temperature rises - As the temperature warms throughout the day you should be mindful of your pace and physical exertion. Slow your pace to accommodate your comfort zone.
Watch for Signs of Heat Exhaustion and Heat Stroke
Hiking in hot weather warrants vigilante self-monitoring. Pay attention to your body and take regular breaks for a quick self-check.
Signs of Heat Exhaustion
Feeling faint or dizzy
Excessive sweating
Clammy skin. The skin may become pale
Feeling nauseous or vomiting
Rapid but weak pulse
Irritability
Muscle cramps
Issues with motor skills
Signs of Heat Stroke
Painful headache
Feeling hot but not sweating
Body temperature over 103℉
Feeling nauseous or vomiting
Strong and rapid pulse
Red, hot, dry skin
Loss of consciousness
Other Tips to Ward Off Dehydration
Bring Liquid I.V. - Grab a pack of Liquid I.V. for rapid hydration. I take these with me on outdoor excursions and even use them when I simply feel a little dehydrated. These are a great pick-me-up and can work wonders in crucial circumstances. Loaded with potassium, sodium, and magnesium providing your essential hydration electrolytes.
Eat salty snacks - Salty Snacks, such as salted peanuts or trail mix, are loaded with potassium and sodium. Kar’s Trail Mix tastes great and comes packaged in 2oz packs for a quick grab-and-go snack. These are easy to open and eat while on the move!
Eat fruits and vegetables - If you packed fruits and vegetables on your trip, make sure to snack on them as you make your way through the trail. Both are loaded with vitamins and minerals that can help fight dehydration
Avoid caffeinated and high-protein drinks - These types of drinks can actually increase the rate of dehydration.
