Hiking When its HOT!!

Every summer, ill-prepared hikers head into the heat without understanding the effects of heat-related illnesses, including dehydration, heat cramps, heat stroke, heat exhaustion and heat rash. Don't ignore what your body may be telling you!! Listen...in order to avoid long-term health complications, and in the worst cases, death.

Symptoms of heat-related illnesses include:

• Red, hot, dry skin, no sweating (sign of heat stroke)
• Heavy sweating (sign of heat exhaustion)
• Rapid, strong pulse
• Headache
• Dizziness
• Nausea
• Confusion
• Paleness
• Muscle cramps
• Fainting

Ive said it before, and I'll say it again and again....

Drink Water Throughout the Hike!!

A 16-ounce water bottle won’t cut it. Hikers need to hydrate before, during and after the hike. It's important to drink water before becoming thirsty. Thirst is a sign of dehydration.

I LOVE my Camelbak. These are ideal for hikers who don’t want to carry a water bottle, and they have other pockets for other small items like keys, snacks or a cell phone and the always popular IPod!!! These types of backpacks typically hold 20 to 100 ounces of water.

Eat Caloric Foods for Energy

Hikers should eat before and after they hike. Depending upon the length and difficulty of the trek, it may be necessary to snack while on the trail. Foods rich in complex carbohydrates, proteins and healthy fats can provide short and long-term bursts of energy. Suggestions include: granola, dried fruit, oranges and apples, protein bars, and trail mix.

Just like hydrating the body, it’s important to eat before getting hungry. This ensures the body is not losing vital carbs and proteins, which are essential to sustaining cardio and strength. Additionally, a salty snack will help the body retain water needed during long hikes.

Never Hike Alone!!

Despite adequate preparation and experience, heat-related illnesses can strike unexpectedly. Hiking buddies not only provide companionship and encouragement; they can be crucial in an emergency situation. If a fellow hiker is sickened by the heat, cool him or her off with a wet shirt, find shade and hydrate. Carry a cell phone in case medical attention is necessary. In you choose to be a rebel and hike alone, be sure to tell someone where you going and when you plan to return.