Safe summer hikes and high heat

UF Health Podcasts

Summertime is a great time to get outdoors, go hiking, and explore nature. Kids are out of school and vacation season is in full swing.

But so is the heat.

High temperatures are no joke and can make any hike dangerous — even deadly. Each year, multiple people die from heat exhaustion during hikes and hundreds more are rescued.

By taking a few safety precautions to heart, you can greatly reduce your chances of injury or death when hiking in hot temperatures.

Be prepared physically. If you know will be undertaking a long, strenuous hike, be confident that you are in good enough physical shape to complete the trek. You can acclimate to the heat by taking shorter, low-impact hikes in warm weather and gradually work up to more difficult hikes in hot weather.

Hikers should also know their sweat rate, which can be determined by weighing yourself before and after a hike. Experts say you shouldn’t lose more than 2% of your body weight during a hike.

Speaking of sweating — an abundant amount of water is critical in high temperatures. A water filter and electrolytes, in the form of tablets or drinks, can also help replace salt and minerals lost from perspiration.

Hikers should wear light, loose clothing to help prevent sunburn and keep body temperatures down. Experts recommend bringing a fully charged phone, extra battery, and a friend if possible.

It can be easy to underestimate just how risky a hike can be when temperatures soar. The reward doesn’t outweigh the risk.

And don’t ignore what your instinct tells you. If you think it’s too hot to hike, turn back. It is too hot to hike.