Caution urged when hiking in hot conditions

Warm temperatures and sunny skies are what summer is all about. But hiking in hot weather this summer can create additional hazards for hikers. Before you start on your hike, check the weather forecast. If it is expected to be 98 degrees, then you’d better seriously consider postponing the day hike until things cool down

Hike smart. Do not rely on physical strength alone, hiking intelligently will take you much farther. Heat illness is preventable. Here are some tips for preventing dehydration and heat illness while hiking.

When it’s not too hot to hike, then use these tips to stay safe and enjoy the day:

Pick a less strenuous route. Maybe cut back on the number of miles you plan to cover and choose something that is flatter than you’d normally tackle.

Plan a route that is in forested land, that follows a stream, or has stream crossings. Enjoy the water. If there is a stream on your route, wade in it to cool off. Use a soaked bandanna to cool your head and neck as you hike, too. The extra shade and access to water will give you shelter if it gets too hot. Wait for the shade.

Avoid hiking in the hottest part of the day. Make a realistic plan that will allow you to rest during the hot portion of the day. Do not push yourself to meet a later commitment.

Hikes in high mountain terrain often take several hours longer than planned. If you have a choice between hiking in the valley or in local mountains, spend the day hiking the mountains. 4,000 feet up will be noticeably cooler than down on the valley floor.

Drink and eat often. Don’t wait until you’re thirsty to replace fluid and electrolytes. By the time you feel thirsty, you are already dehydrated.

Drink a half to one quart of water or sports drink every hour that you are hiking in the heat. Include Gatorade mix or some other electrolyte powder. Mix it about half strength in your water to replenish what you sweat out.

Eat a salty snack every time you drink. Food is your body’s primary source of fuel and salts (electrolytes) while hiking in the heat.

Take more frequent breaks and ensure that everyone is drinking water.

Be extra vigilant about blisters. The heat and extra sweating may help you experience your first blister in a long time so notice and treat hot spots.

Cotton T-shirts will soak up your sweat and hold it, making the shirt heavy and reducing the cooling effect of the sweat. Wear a polyester t-shirt instead to wick the sweat away quickly. Also, make sure the clothes you are wearing are loose-fitting for more air flow and less chafing.

Be prepared for changes in the weather. Always carry “the 10 essentials: flashlight, map and compass, first aid kit, bright colored tarp, rain gear, matches and fire starter, whistle, knife, extra food and water, and extra clothes.

Monitor yourself and your group for signs of heat illness. Signs of heat illness can include weakness, nausea, headache, cramps, diarrhea, dizziness, and changes in mental status. If caught early, most heat illness can be treated with rest, food, water, and shade. If symptoms fail to improve or worsen, get help immediately. Heat illness can be life threatening.

Most importantly, remember that hiking is supposed to be fun and you are responsible for your own safety.

For more information about hiking in the heat, contact Germaine White or Les Bigcrane at 675-2700.