Ah, hot weather hiking. Nothing quite compares to hitting the trail with the sun beaming down, clear blue skies stretching above, and sweat dripping down your back like a leaky faucet. If you’re reading this, you’re probably the kind of person who enjoys hiking so much that not even scorching temperatures can stop you. And hey, I get it. But hiking in the heat can be a beast of its own if you’re not prepared. That’s why I’m here to offer you some practical, realistic, and sometimes hard-earned hot weather hiking tips.
Let’s dive in—before we all melt.
1. Start Early, Finish Early (Or Hike Late)
Beat the Heat: One of the best ways to avoid getting roasted by the midday sun is to hit the trail early in the morning. We’re talking crack-of-dawn early. Why? Because the sun’s rays are most intense between 10 a.m. and 4 p.m. If you can, start your hike around sunrise when the air is cooler, and aim to finish before noon. Alternatively, you can do a late-afternoon or evening hike when the sun starts to dip, and the temperatures cool down.
Cooler Temps: Hiking early means you’ll avoid the most intense heat, and if you’re lucky, you might catch a nice breeze or enjoy cooler trail conditions. Plus, morning hikes can be stunning with soft lighting and wildlife waking up—bonus!
Pro Tip: If you’re hiking in the evening, don’t forget to bring a headlamp or flashlight. You don’t want to end up stumbling around in the dark just because you miscalculated how much sunlight you had left.
2. Hydrate, Hydrate, Hydrate (Then Hydrate Some More)
The Golden Rule: Staying hydrated is the most important thing you can do when hiking in hot weather. You’re sweating more, losing water, and depleting electrolytes like sodium and potassium. To keep your body in working order, drink water regularly throughout your hike, even if you don’t feel particularly thirsty.
Electrolytes Matter: It’s not just about water. When you sweat, you lose electrolytes, which help regulate your body’s functions. Bring electrolyte tablets, sports drinks, or snacks like salty nuts or energy chews to keep your levels balanced.
How Much Water? A general rule of thumb is to drink about a liter of water per hour in hot weather, but that can vary based on the intensity of the hike and your personal needs. You know your body best, so listen to it!
Pro Tip: Carry a hydration bladder in your pack so you can sip as you go. It’s easier to drink frequently this way rather than stopping to pull out a water bottle every 20 minutes.
3. Dress for Success: Light, Loose, and Breathable
Choose the Right Fabrics: When hiking in hot weather, you want to avoid heavy, sweat-trapping fabrics like cotton. Instead, opt for moisture-wicking, breathable fabrics like merino wool or synthetic blends. These materials pull moisture away from your skin and allow it to evaporate, keeping you cooler and drier.
Go Light: Light-colored clothing reflects the sun’s rays, whereas dark colors absorb heat. Keep it light to stay cool.
Loose is Cool: Wearing loose-fitting clothing allows air to circulate around your body, helping to cool you down. Tight clothing can trap heat and make you feel even more uncomfortable in the sun.
Cover Up: It may seem counterintuitive, but covering your skin can actually help protect you from the sun. Lightweight, long-sleeve shirts and pants can shield your skin from harmful UV rays while still allowing air to flow.
Pro Tip: A wide-brimmed hat or a cap with a neck flap (think safari style) can provide much-needed shade for your face and neck. Trust me, your skin will thank you.
4. Sunscreen Like It’s Your Job
Don’t Skimp: You’ve probably heard it a million times, but wearing sunscreen while hiking in hot weather is non-negotiable. Choose a broad-spectrum sunscreen with an SPF of at least 30 (or higher, if you’re fair-skinned). Apply it generously to all exposed skin, including the back of your neck, ears, and legs.
Reapply Often: Sunscreen isn’t a one-and-done deal. Sweat, water, and the sun’s relentless rays will wear it off, so reapply every two hours or so, especially if you’re sweating a lot.
Don’t Forget Lip Balm: Your lips are vulnerable to sunburn, too! Pack a lip balm with SPF to protect your lips from cracking and burning.
Pro Tip: Carry a small travel-sized sunscreen in your pack for easy reapplication without having to lug around a bulky bottle.
5. Take Frequent Breaks (and Find Shade)
Know When to Rest: Hiking in hot weather is more physically demanding than it seems. Your body is working overtime to stay cool, so don’t push yourself too hard. Take regular breaks—preferably in shaded areas—to let your body recover and cool down.
Find Shade: Seek out trees, rocks, or any natural shade during your breaks. It’s amazing how much cooler you can feel just by getting out of direct sunlight for a few minutes.
Pro Tip: A lightweight, packable sunshade or tarp can create instant relief if you’re hiking in exposed areas with little natural shade.
6. Know the Signs of Heat Exhaustion and Heat Stroke
Heat Exhaustion: It’s easy to get overheated while hiking in the sun. Keep an eye out for symptoms of heat exhaustion, including heavy sweating, dizziness, nausea, headache, and muscle cramps. If you start feeling any of these symptoms, find shade, rest, and hydrate immediately.
Heat Stroke: Heat stroke is much more serious and can be life-threatening. Symptoms include confusion, rapid heart rate, flushed skin, and lack of sweating despite the heat. If you suspect heat stroke, get to a cooler place and seek medical attention immediately.
Pro Tip: If you’re hiking with others, keep an eye on each other. It’s easier to spot signs of heat exhaustion or heat stroke in someone else before they notice it themselves.
7. Plan Your Route Around Water Sources
Water, Water Everywhere: When hiking in hot weather, it’s crucial to know where you can refill your water supply. Research your trail in advance to identify streams, lakes, or water fountains along the way. Make sure you have a reliable water filter or purification tablets if you’re using natural water sources.
Avoid Exposed Trails: Try to choose routes that offer some shade or water features like rivers, lakes, or waterfalls. Not only do these make for scenic views, but the presence of water can help cool down the surrounding air and provide opportunities to cool off.
Pro Tip: Wetting a bandana or buff in a stream and draping it over your neck can feel like heaven when the temperatures climb.
8. Eat Light, Eat Right
Energy Matters: When it’s hot, heavy meals can weigh you down and make you feel sluggish. Opt for lighter, more frequent snacks that are easy to digest, like trail mix, fruit, energy bars, and jerky. These provide quick energy without sitting heavily in your stomach.
Salty Snacks: Sweating means losing sodium, so include salty snacks like pretzels, nuts, or electrolyte chews to keep your levels balanced.
Stay Fueled: Don’t skip meals, even if the heat kills your appetite. Hiking burns a ton of calories, and you need that energy to keep going.
Pro Tip: Freeze-dried fruit or yogurt-covered raisins are excellent light, refreshing snacks that are easy to carry and delicious in the heat.
9. Adapt Your Pace
Slow and Steady: Hot weather is not the time to race up the mountain or set new personal speed records. Hiking at a slower, more measured pace will help prevent overheating and conserve your energy.
Listen to Your Body: If you’re feeling unusually fatigued, dizzy, or out of breath, it’s your body telling you to slow down or take a break. Hot weather hiking can be tough, and there’s no shame in pacing yourself.
Pro Tip: If you’re hiking in a group, communicate with your fellow hikers about pacing and rest breaks. Everyone handles heat differently, and it’s important to stay on the same page.
10. Have Fun and Stay Safe!
Enjoy the Moment: Yes, hiking in hot weather can be challenging, but it also offers unique rewards. The landscape often looks different under the bright sun, and you’ll likely encounter fewer people on the trail. Embrace the solitude, the open skies, and the adventure.
Stay Safe: At the end of the day, your safety is the top priority. Don’t hesitate to turn back or cut your hike short if the heat becomes too much. There’s no shame in coming back another day when conditions are more manageable.
Pro Tip: Carry a small, foldable fan or cooling towel for an extra burst of comfort during breaks. Little luxuries go a long way in the heat!
Hiking in hot weather might not sound like a walk in the park, but with the right preparation and mindset, it can be an exhilarating and rewarding experience. Follow these tips to stay cool, safe, and hydrated, and you’ll be well on your way to enjoying the sunniest of hikes. So go ahead—lace up those boots, slather on some sunscreen, and hit the trail!
