How to Hike in Extreme Heat: Advice From An Expert
Stay safe while hiking in extreme heat with advice from an expert! If you can't resist the call of the desert in summertime, be sure to check out these tips!
Hiking in extreme heat might not be for everyone, but if you're reading this, there is a good chance you're interested in it! In this article, I would like to share some of the advice I have gleaned from hiking hundreds of miles in the most extreme heat of a record smashing years for heat in the Sonoran Desert, including those scorching hot summer months!
My backpack thermometer hit 108 degrees every single day in July, and June wasn’t much cooler. August was much of the same. Some of you may wonder what on earth is the point of hiking in heat like that, and all I can say is that the desert is so beautiful. And it's nice to keep training up if you live in a region that is extremely hot most months of the year.
Over time I’ve learned a ton about what to do and what not to do to stay safe when hiking in its extremes. Have I made a couple mistakes in my adventures? You bet! Thankfully I have never made the same mistake twice, though, as the desert is quite unforgiving.
Before I get started, it’s important to acknowledge that hiking in extreme heat is not recommended and I am not suggesting any of you go out hiking when the weather is harsh. A lot can go wrong when it’s this hot out, and anyone can get sick or die from hiking in extreme heat.
But if you’re someone who, like me, can’t resist the call of the desert in summer, I’d like to impart my wisdom to you so that your chances of doing it safely are improved.
Tips For Backpacking in Extreme Heat
From the obvious to the unexpected, below you’ll find all the tips I’ve got for staying safe while hiking in extreme heat. Many of us experienced hikers tend to think we know it all... But the extreme heat of the southwest is something else entirely.
Let Someone Know Your Plan
This tip is as simple as it gets. Don’t venture out on a hike in the heat without letting someone know your plan, on the off chance that there is an emergency. This is probably advice you have heard from everyone you've ever met about any hiking you do. That's because it's great advice and easy to do!
If you don’t have someone you can tell your hiking plans to, call and chat with the local Forest Service Office, BLM Office, or local land management. Tell them your plan; you will absolutely not be the first person they've talked to who has done this. At trailheads, be sure to sign any trail or wilderness registers you pass. These are the first thing that Search & Rescue teams look at if they need to find you.
Start in the Dark
A lot of people hate the idea of starting in the dark of morning, when it's early and bed still feels so cozy. But this is another really simple tip for staying safe in the extreme heat of the deserts of the southwest. When the sun starts to come up, temperatures absolutely sky rocket, so limiting your time in the full sun is important.
A general rule of thumb is to start hiking when it's still dark out, and be back to your trailhead by about noon. This gives you a good amount of time to get your hike on, but it reigns in the adventure so that you don't become sick from sun exposure. If you plan to stay out past noon, you'll want to seriously pay attention to the next tip.
Bring Enough Water- And Then Some!
For every hour you’re hiking in the heat, you need to have one liter of water. You won't be encountering streams or lakes, so filtering is not an option. All of the water you need, you will need to haul along. Water is very heavy, weighing in at over 2 pounds per liter.
When it comes to hiking in extreme heat, you cannot make less water work. It is way too dangerous. Water is life. Each and every year hikers die in the deserts of the southwest because they did not bring enough water along.
Bring Electrolytes
Replacing your electrolytes is super important when you're sweating a lot on hot weather hikes. That kicks up a couple notches when the heat is extreme. For electrolytes to work well, they need sugar! So don't use an electrolyte option that is sugar-free or sweetened with something like stevia. Your body won't be able to absorb the electrolytes without sugar.
If you plan to be hiking for a very long time, be sure to bring extra electrolytes, as one scoop or tablet is probably not enough to keep your salt balance right. Electrolytes are a key part of proper hydration and plain water with them will end up doing a lot of harm in the extreme heat.
Use Sun Protection
Sunscreen is not enough. In extreme heat, it’s important to wear clothing that covers your body, and it should probably have UPF too. A wide-brimmed hat is a must, and sun gloves are a good idea!
In southwest states, when it's extremely hot out, you can basically tell who has no clue what they're doing based on how much of their skin you can see. Allowing the sun to fry your skin is a no-no. The sun is blazing hot and it will absolutely cook your skin if you’re not covered up. This happens faster than you can feel it.
Another great tool for sun protection is a sun umbrella, like those made by Gossamer Gear and Six Moon Designs.
Go Slow During the Hottest Parts of Your Hiking Day
If you do end up hiking during the hottest part of the day, slow down. You will likely feel your heart rate increasing as the temperature rises. This is because the heat is very demanding on human physiology. By slowing down, you balance out what's going on inside.
Listen to Your Body
Some days hiking just doesn't feel right. Because of the toll extreme heat takes on your body, it’s important to stay in tune with how yours is feeling. And then you must listen to it! The desert heat is no place to push yourself or try to ignore how you feel.
Adjust the Plan
It’s important to be flexible while hiking in extreme heat. Sticking to a plan is not worth your health or your life. There is no shame in changing the plan or making adjustments to the distance you plan to hike, or the trail you plan to set out on.
If You Can, Heat Train!
This is probably just for the folks who call the southwest home, but if you're able to regularly be active in the heat, you should! Your body will adjust to the extreme heat and get used to how it feels over regular bouts of exherting in the heat. Even a few shorts walks per week in can make a big difference in the overall training for your hot weather hikes. Consistency is key when it comes to heat training!
Final Thoughts
Deciding to go hiking in serious heat is a very personal choice. In my case, the choice is simple enough because I truly love the desert year-round. And there is something entirely unique about the desert in summer.
If you plan to get out and hike during the hottest months of the year, it's crucial to take this expert advice, and always err on the side of caution. It's really astounding how many folks wind up in super dangerous situations due to not following heat-hiking safety protocol. Always play it safe when it comes to hiking in extreme heat.
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