Hot Hiking: How to Avoid Heat Exhaustion

Hot Hiking: How to Avoid Heat Exhaustion

Hot hiking can be just as dangerous as a trip in stormy weather. Here we share important information about how to recognize, treat and prevent heat exhaustion

On the slopes of Mount Matavanu crater, I almost began to cry from exhaustion. We were nearing the end of a six-hour hike in scorching heat, a feat we had foolishly attempted with just a liter of water.

After potentially risky ventures like trekking an active volcano and going scuba diving for the first time, we were content with a day hike, not taking into account the relentless Samoan sun. At the end we were completely exhausted and completely defeated. We vowed never to go on a hot hike again without proper preparation.

To help others stay safe, we've put together a guide on how to recognize, treat and prevent heat exhaustion when hiking in the heat.

Recognize heat exhaustion

First, it is important to differentiate between heat exhaustion and heat stroke. Heat stroke is when your body becomes very hot and begins to lose water or salt.

Heat stroke is when your body is unable to cool down and its temperature becomes dangerously high (104°F / 40°C or higher). It may be called “sunstroke” if the symptoms are caused by prolonged exposure to the sun.

Heat stroke is less common but more serious and can put strain on your vital organs. It is important to be able to recognize both conditions, especially since heat exhaustion can lead to heat stroke if left untreated.

Symptoms of heat exhaustion

• Starker Durst
• Sich schwach und müde fühlen
• Ohnmachts- oder Schwindelgefühl
• Pochende Kopfschmerzen
• Übelkeit und Erbrechen
• Muskelkrämpfe
• Starkes Schwitzen
• Gerötete Haut
• Schneller Herzschlag
• Seltener urinieren und viel dunkleren Urin als gewöhnlich haben

Symptoms of heat stroke

• Verwirrtheit
• Orientierungslosigkeit
• Krampfanfall
• Bewusstseinsverlust

alt="It's important to know how to recognize heat exhaustion ">Dziajda/ShutterstockIt's important to know how to recognize heat exhaustion

TREAT HEAT EXHAUSTION

Rest in a cool place: Find shade and rest for at least 30 minutes. Lie down if possible. If your symptoms are severe, you should wait until the sun is lower in the sky before resuming activity. Of course, you should ensure there is enough daylight to be able to complete the hike safely.

Remove excess clothing: Remove tight or heavy clothing to allow air to circulate around your body.

Cool your skin: Use a damp buff or cloth or cold pack to cool your neck and armpits. Fan your skin while it is wet to cool it down.

Rehydrate: Drink plenty of water, fruit juice, or a rehydration drink if available. This will replenish lost water and salt.

Know when to call for help: If you feel confused or disoriented, call a doctor. If the person you are hiking with becomes unconscious, follow the steps above and place the person in the recovery position until help arrives. If they have a seizure, remove any rocks or objects near them to avoid injury.

Avoid heat exhaustion

Acclimatization: If you hike away from home in higher temperatures than usual, it will take some time to adjust to the heat. Wait at least a few days before attempting any vigorous activity, especially a long or strenuous hike.

Pay attention to heatwave warnings: Be sure to check the weather forecast for the day(s) of your hike. This is easy to ignore in countries with seemingly endless good weather, but heatwaves can be just as dangerous as storms, so don't become complacent.

alt=“Avoid heat exhaustion”>Atlas & BootsKia hiking in the Atacama Desert, the driest place on earth

Allow for rest time: A six-hour hike may not be a six-hour hike in extremely high temperatures. Plan plenty of rest time. This way you are under less pressure to maintain a strenuous pace. Take frequent breaks in the shade and check on your companions.

Avoid sunburn: Sunburn reduces your body's ability to rid itself of heat. Therefore, be sure to apply and reapply sunscreen with at least SPF 15 during your hike. SmartSun UV wristbands are a great way to monitor reapplication. Also wear a hat, sunglasses and a buff to protect yourself from the sun.

Wear light clothing: Loose-fitting, light, light-colored clothing is best for hot hikes. They reflect heat, allow air to circulate and allow sweat to evaporate. Avoid tight, heavy and dark clothing as they have the exact opposite effect!

Drink lots of water: There is a lot of debate about the “right” amount of water to drink when hiking in the heat. Some experts say you should drink more than you need, while others claim you should only drink when you're thirsty.

A good rule of thumb is to aim to drink at least three liters of water throughout the day; four if the hike is strenuous. Drink 750 ml two hours before and another 250 ml at the beginning.

Drink the rest at regular intervals throughout the day. It's a good idea to replace some of your water intake with an electrolyte-rich sports drink. In addition to the water level, this also regulates the salt content.

Splash water on the skin: In very hot weather, it makes sense to splash water on the skin or clothing. A wet buff around your neck helps keep you cool. If you're going on a multi-day hike, pack a Kool Tie, a lightweight scarf filled with polymer crystals that release water over two to three days without re-soaking.

Cover the basics: Whether hot hiking, night hiking or endurance hiking, be sure to pack the “10 Essential Systems.” Developed over the years by experts, this gear list will help you stay safe if your plans go awry.

Overall, make sure you don't go beyond your limits. Heat-related conditions can be very serious, so prepare for a hot hike just as seriously as you would for a hike in inclement weather. Arid and desert landscapes offer breathtaking hiking opportunities, so make sure you don't miss them.

Good luck!

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Pack a CamelBak so you can quickly get enough water to stay hydrated on long hikes and treks.

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