Light colors and loose-fitting clothes help keep hikers cool even in areas with little shade. Photo by Nate Lillge

WOODLAND, CA (MPG) - Technology and fast-paced living are part of our everyday world, but spending time in nature can help neutralize the tension and flurry that has become commonplace for us. Heading outdoors, even during the heat of summer, is not only possible but with a little preparation it can be safe, enjoyable, and fulfilling. Although the summer is ending, temperatures can still be high. Here are some tips to stay safe while hiking in high temperatures.

Keep an eye on the weather.

We are all painfully aware that our region gets HOT during the summer months and although the forecast doesn’t really change all that much, in certain areas it can fluctuate more than at your house so keeping an eye on the weather where you’re headed is important.

Head out early to take full advantage of the cooler morning hours. Being at the trailhead at sunrise not only avoids some of the heat of the day, but it will likely also avoid crowded parking situations and traffic jams on the trail.

Some areas in our region may experience more wind than others and when the wind is from the north it is typically hot and dry which can rapidly increase the risk of dehydration while hiking. Along with the gusty north winds come “fire weather” which is often indicated by a Red Flag Warning, meaning that there is an increased risk for fire danger because of high temperatures, low humidity and strong winds. If you smell smoke while you’re hiking, it's always best to immediately evacuate the area. Failing to leave not only puts you at risk, but it also puts emergency personnel that may have to come to your aid at risk as well. 

 Hydration and frequent breaks are important when hiking, especially when temperatures soar. Photo by Nate Lillge

Stay hydrated and fuel up

Carry and drink plenty of water during your hike, in fact, bring more than you think you’ll need. A good rule of thumb is to drink a half to a full liter of water every hour depending on the temperature and your level of exertion. Be sure to drink often, sipping water helps you maintain hydration much better than chugging a bunch of water once or twice during your hike. You’ll feel a lot better too. If you get distracted by the scenery and forget to sip, set a timer to remind you to take a drink about every 20 minutes. If it’s really hot or you’ll be working really hard, pre-hydrate. Drink about 16 ounces of water two hours before you hit the trail.

Remember to bring some snacks even if you’re not planning on being out on the trail all day. Finding the perfect spot to sit and journal or sketch for a while, unexpected difficult terrain or even possibly an injury or getting lost can keep you out on the trail longer than expected and having extra food with you not only keeps your energy up but also your morale. Perspiring causes your body to lose not only water but also electrolytes so packing snacks with a little extra sodium and potassium can also help keep you happy and feeling well. A quick way to replenish electrolytes is to drink a sports or recovery drink.

 Wide brimmed hats can help prevent sunburn – wear sunscreen. Photo by Nate Lillge

Know your limits

Pay attention to your body and any aches and pains you may be experiencing. Consider fatigue, strained muscles, a cranky ankle or even blisters and how those will make you feel if you continue hiking. The trek out may be downhill, but it’ll be hotter than when you started. Turn back or head out before your water supply is half gone and don’t hike beyond your ability.

Hiking is more fun with company. Having others with you to share the joy and experiences of the day is fabulous but having friends with you also lets you check on one another and, if necessary, help with important decisions should there be an injury or a need to call for help. Tuleyome, the Sierra Club and other “meet up” groups often offer group hikes where you can learn the terrain and meet fellow hikers. 

Make a Plan and Be Prepared

Check the weather forecast and trail conditions before you go and bring appropriate clothing. Be sure to let someone know where you are heading and about how long you expect to be gone, especially if you are hiking alone. There’s a good possibility that your cell phone may not have service on the trail so attaching a whistle to your pack should you need to call for help is a smart idea. Stay on the trail to help avoid things like poison oak and ticks and keep in mind that snakes may also be out enjoying the day. If you encounter one, please just allow it to pass, it doesn’t want to engage with you either. Wear sunglasses and a wide brimmed hat or get a backpack umbrella to attach to your pack to ensure that you’ll always have shade. Sunscreen is an absolute must and should be reapplied often, especially after swimming or excessive sweating.

Getting a sunburn is not only miserable and risky, but it can also add to the risk of dehydration. Some essential items to pack include a headlamp or flashlight, a knife or multipurpose tool, and a first aid kit that includes duct tape and super glue. Bonus points for taking a first aid course before hiking season, especially if you like to hike alone. If you’re hiking with your canine pal, please be sure to take notice of their physical ability and demeanor. Dogs heat up and cool down differently than people and outdoor activity during the heat of the day can be extremely uncomfortable or even dangerous for them. Heatstroke can be life threatening to a dog and breaks with extra water and shade are essential for them; don’t base their health level on how you’re feeling.

Hiking can be done safely in our region any time of year. Some forethought and precautions can help avoid unnecessary calls to our first responders and help you enjoy the outdoors.

And as always - if you pack it in, pack it out!