5 Life-Saving Facts Everyone Needs to Know About Summer Hiking

Summer hiking is one of the season’s greatest joys, but sweltering temperatures can make it miserable, even dangerous. Extreme heat is the deadliest natural disaster worldwide, with the World Health Organization estimating that it kills nearly half a million people worldwide each year. Because we spend so much time outdoors, pedestrians are at particular risk.

Are you planning to hit the road during the hottest days of summer? Get armed with the knowledge to keep yourself safe, starting with these five expert-approved tips.

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It’s the middle of July and things are getting toasty. Here in Colorado, our temperatures have been hovering around the 90s. In parts of the Southwest, it’s significantly hotter, and a record-setting heat wave is underway on the East Coast. If you’re a hiker, hot temperatures can be deadly. Between 2007 and 2023, about 76 people died from heat illness in US national parks.

Does this mean you should give up hiking in the summer? No,not at all. But having a little knowledge helps. Here are five things you should know before going hiking in the summer.

First of all, drink enough water. You need to drink about one liter of water per hour in hot temperatures. Walk with your thirst. If it’s really hot, you may need more than that. And there is not enough water. You also need to keep taking electrolytes, otherwise you’ll risk developing the life-threatening condition hyponatremia. Now, how you get those electrolytes is really up to you. Many people like salty food. As long as you have water, you can add the mixture as well. If you’re out of half your water, and you don’t have access to a reliable source, that’s a good sign it’s time for a change.

Second, know your path. The topography of where you’re hiking matters, especially on very hot days. In the desert, temperatures can feel about 10 to 20 degrees hotter than in sunny areas due to intense heat. Look for shady spots when it’s hot outside. Think about deep valleys, forests, places like that. It also helps to mark places for possible rest on your map. When it’s hot outside you’ll want to have a lot of them.

Third, get used to it. Contrary to popular belief, staying in good shape won’t help you avoid heat illness. One thing that will happen is getting used to the heat. When you spend time in the heat, your sweat glands and blood vessels begin to work more efficiently to cool you. Start your training about two weeks before your trip. Start with moderate hiking in somewhat warmer temperatures, think mid 70s to low 80s. As you become accustomed to it, the activity level and heat increases. Think about going on a tough hike or run in 90-degree weather. These effects should last for one to two weeks after you stop.

Fourth, consider cotton. Hikers like to say that cotton kills because it stays wet and so it absorbs your body heat, which can be really dangerous in cold temperatures. But when it’s hot outside, it’s really beneficial. Because it helps you cool effectively, cotton is a good choice on the hottest days. Consider pre-soaking your shirts when it’s very hot outside. You can pour a liter water bottle over your shirt or soak it in a river or similar. This will help you stay cool as the mist evaporates with a fan. Just keep in mind that in some desert areas, it can actually get quite cold at night, even if it’s hot outside, so you’ll want to bring another layer if there’s any chance your hike will last beyond sunset.

Ultimately, decide on the right time for your hike. The middle of the day is a good time for walking in the shoulder season, but a very bad time for walking in summer. Instead, take inspiration from desert animals, who mostly come out at dusk and dawn. Start your hike very early and plan to complete by 10:00 am. If you’re away all day or for several days, consider planning longer sleep periods around the hottest hours of the day. This is a good time to take a long lunch, take a nap, or simply get your work organized. A good headlamp is important here. You’re going to start in the dark and likely finish in the dark, so make sure you bring a model with good battery life that will give you enough visibility to hike.

Now, of course, that’s not all there is to know about staying safe in the heat. There’s always more we can learn when it comes to outdoor safety, but these tips are a great place to start. Until next time, I’m Adam Roy, editor in chief backpacker. Keep calm, you hotheads.