Bushwalking Tips – Hiking in Hot Weather
1. Pick the right trail. Plan ahead. Considerations include: forecast temperature(s), shade, water, altitude, strenuousness of the route, length of route.
2. Start early in the day – perhaps at dawn. Take it easy. Be aware of the hottest times of the day for the area in which you are walking. If you are going to climb, try to arrange your walk so you do that in the coolest part of the day.
3. Cover up. Shield as much of your body as possible from the sun. Wear loose fitting, lightweight, breathable clothing. Protect your eyes. Protect the top of your head. Use sunscreen.
4. Hydrate and stay hydrated. Hiking in hot weather more than doubles the amount of water you need. The Bushwalking Victoria Facebook page includes 7 tips for staying hydrated.
5. Stay salty. Remember to rebalance those electrolytes while so you don't run out of energy.
6. Rest more often. Rest in shade wherever possible to give your sweat time to evaporate and cool your body. Never miss a chance to go swimming.
7. Wear appropriate footwear – shoes/boots that are as light as possible commensurate with the track/pack weight requirements. Carry extra socks so that you can change socks to cool sweaty feet and reduce the risk of blisters.
8. Know the signs of heat exhaustion and heat stroke. At first signs, stop and find some shade and try to cool down ASAP. Start planning how to get off the track and to medical attention. Don't hesitate to call 000 if necessary.
9. Carry DEET-based insect repellent to fight off insects.