5 Tips for Surviving the Heat While Hiking or Camping

One of my daughters and I had a tent-camping trip planned to Western Massachusetts this summer. Of course, it coincided with one of those devastating, muggy-hot heat waves that occur on the eastern side of the United States.

Yes, we still went. But we went knowing how to keep ourselves hydrated and cool, both on the trail and while sleeping in that tiny, two-man pup tent.

Before hitting any trail, remember to check specific trail guides if you can find them. These guides will show you the length, terrain, and difficulty of the trail. They will also show you if the trail is a loop or you need to turn around to return to the parking lot. A good map should show you any water sources near the trail. Hike on well-marked trails if possible. You don’t want to become disoriented or lost—especially when hiking with children. And hike in the morning before the main heat of the day.

Here are 5 tips we use to keep hydrated and cool while hiking and camping in the heat

• Eat a protein-filled breakfast; enriched cereals, breakfast bars, bananas and peanut butter, nuts. Your body works almost twice as hard when it’s hot out and needs fuel. Avoid caffeine and alcohol when camping or hiking in the heat. Caffeine and alcohol may dehydrate you. And start drinking water before the hike.

• Bring enough water, about a quart per person per hour when hiking in the heat. Always estimate high. If a trail guide says a hike will take you 2 hours, bring enough water for a 3-to-4-hour hike. Heat slows you down. Regardless of your age. If you become thirsty, your body water level is already low. Drink at regular intervals from your hydration pack, canteen, or water bottle before you are thirsty.

If you don’t want to carry that much water in your pack, bring a compact water purifier. There are many on the market. But you need to know where the water sources are along the trail. Carry that trail map with you.

• Cover your head, legs, and arms in lightweight material when hiking in the heat. This keeps the sun’s rays from burning your skin. It also keeps the ticks or biting insects from reaching your skin. Bring along a bandana or washcloth to soak in any stream or pond, should you come across one, and drape it over your neck to keep yourself cool on the trail.

• Bring energy snacks: sports drinks, power bars, salty pretzels or nuts. Take regular breaks when hiking to eat and drink. Cool yourself off by taking your shoes and socks off and dipping your feet into a mountain stream.

• After hiking, continue to drink water or power/sports drinks. You are rehydrating your body from the hike. And take a dip in the pool if your camp offers one, or a lake. This will help cool off your body. And shower right before bedtime. This will help to keep you cool during the night. Use a sheet to cover up, if you are like me and want to be covered, even in summer.

We shouldn’t allow the heat to stop us from enjoying life’s adventures. But we do need to plan for it. How about you? How do you keep hydrated and cool in the heat? Please share any tips you may have in the comments. Thanks! And enjoy your adventures.