Tips for hiking in hot weather or a heatwave

Hiking is a fun and easily accessible activity for all ages, and you can do it at any time of year, rain or shine. Even with the UK’s very changeable and unpredictable weather, a hike can be a rewarding experience, places like the National Parks look as stunning on a stormy day as they do on a day with gorgeous blue skies.

However increasingly the UK is getting some hot summers and, while lovely, the elevated temperatures can be dangerous! Is it possible to enjoy hiking in a heatwave, and should you even attempt it?

We’ve compiled some essential tips that can provide you with, awareness, choices and suggestions to make your hike in hot weather more enjoyable and possibly safer.

1. Plan your walk based on the weakest member of the group.
   You’re super fit and can walk all day without catching a breath, but think about the others in your group. If you have a less-than-fit pal on the journey, their performance will decrease quicker in the soaring temperatures. Plan your walk with them in mind, places to rest, places with shade and think about where you will be when the sun is highest in the sky… that might be the time to have lunch and a cool-off in the shade.
2. Hydration
   We all know how important hydration is – but when temperatures start hovering up around the 30’s – you’ll need to drink more than normal. Make sure you have plenty of water or squash (drinks high in sugar aren’t really recommended). Carrying a large bottle isn’t easy, we suggest investing in a hydration system such as camelback – not only are they easier to carry but they make it much easier to hydrate on the go.
   It’s also worth bringing along a bottle of electrolyte drink (sports drink), or make your own – don’t substitute this instead of water though, they work better together. Drink regularly – don’t wait until you are thirsty, and always hydrate before the walk
3. Protection from the Sun
   Sure, most of us want a suntan – but not wearing any sun protection is not the way to do it. Get yourself a good SPF lotion (anything 30+) and apply regularly.
   It’s also worth investing in tops and trousers with built in SPF protection.
4. Wear a hat …sometimes
   An obvious one, and we realise we sound like your mother, but so many people just don’t wear hats, and end up regretting it. A hat can keep the sun off your head and face, and helps keep you cool. The last thing you want is sunstroke. Make sure the hat is breathable and fits well.
   If you find yourself heating up – take your off hat for a bit. Remember most heat is radiated from your head, so if you don’t have a breathable hat, heat can build up fast, so take it off occasionally to release heat build up.
5. Don’t be a hotstepper!
   Keep your feet cool. They get sore and tired quickly when they overheat, and they can take a while to recover.
   Invest in some comfortable breathable socks. They are inexpensive, help prevent blisters and help keep your temperature down. if you have a choice of walking shoes then go for the lightest and most practical for your planned walk. Depending on the terrain. “trainers” may be acceptable – but you need to be careful as they are unlikely to offer the same foot and ankle support.
6. Keep your body cool and comfortable
   Try to wear light cotton clothing or special fabrics designed to regulate your temperature and keep you cool. Remember to try and get clothing with built in SPF and apply SPF to any exposed areas.
   Don’t wear clothes that are too tight, yeah your rippling muscles might look awesome, but comfort and ease of movement should be a priority. Essentially you’d wouldn’t go walking in rain without a waterproof – don’t go out in the sun without appropriate clothing!
7. ‘Love’ your sweat!
   Yes, you heard us… sweat is your friend. Sweating is your body’s natural way of cooling down. Without sweat you’d over heat fast! Critically, the more you sweat… the more you need to drink, replacing your sweat with water/electrolytes is vital.
   Learn to love your sweat! (You can always shower when you return to base)
8. Avoid black
   Black is slimming and goes with anything …we know that, but it’s also heats ‘best’ friend! Black absorbs heat more than any other colour and the hotter your clothes – the hotter you are. It’s like a magnet for sunlight.
   Light colours will reflect the sun’s rays, so there is little chance for the heat to absorb itself in your clothing. Keep it white or light – save your black t-shirts for the pub after!
9. Know when to quit
   If you’re starting to get very tired or someone in your group is struggling… STOP! Perform an assessment of the situation, and ask yourself, should we continue?
   Always err on the side of caution.. there is no shame in quitting. Heat exhaustion or sunstroke can happen quickly, if you or your companions are feeling tired, irritable or confused that could be the beginning of a problem so rest – hydrate – assess
10. Common sense
    Finally… use your noggin!
    If you think it might be too hot for you… then it probably is. Can you postpone the walk for the following day – or if it’s a short walk leave early or evn later in the day to avoid walking between 12-2pm.
    Talk to the rest of your party (unless you’re going solo), and make a group decision.
11. Normal hiking rules apply
    It’s a hike .. so in addition to the above, make sure you follow all the essential hiking rules
    • Take the right equipment… including a map and compass
    • Make sure someone knows your route/plan
    • Check the weather beforehand… thunderstorms can be more frequent during heatwaves.
    • Plan accommodation in advance

It’s not rocket science, just plain old common sense.

Ultimately the decision to go hiking in a heatwave is down to you, only you know your tolerances and your abilities, but just bear the above in mind.

Use the outdoors wisely during summer …have fun and be safe.

Have you got any great tips for hiking in extreme weather conditions, please share them in the comments below…

This article was updated in July 2019