Temperatures reach extremes during these weeks and during the most critical hours of the day, when the sun is at its highest, even a short walk can be exhausting. We shower several times a day and can sweat through a single T-shirt in five minutes of walking the dog.
Now imagine having to go through several hours of intense activity in these conditions.
Well, hiking in this heat brings its risks too. But that doesn't mean you can't enjoy it. You just need to keep a few key principles in mind. For some reason, however, we tend to underestimate the risks of the heat, and the preparation of the average hiker for the heat is often not nearly as thorough as the same hiker can prepare for the dangers of hiking in the winter.
That's why we think it's important to share some tips on how to enjoy hiking safely and comfortably, even though temperatures can attack 40 degrees Celsius in extreme cases. First and foremost, however, listen to your own body and don't overestimate your limits - especially in extreme conditions.
Prepare a "water-soaked" snack, plenty of clean water and something salty.
Your diet and nutrition during the hot summer days should look a little different from the rest of the year. Since we lose a huge amount of water in high heat, it's a good idea to focus on foods that contain a high amount of water - especially fruits and vegetables like melons, citrus fruits, cucumbers and tomatoes.
Naturally, when it comes to water, it is also important to take plenty of clean water, and ideally plan a hike along a route where you will come across several water sources, so that you can replenish it continuously. Especially in the summer, a hydrovac is a great addition, as it gives you access to water almost instantly, helping you stay well hydrated. What's more, many of our backpacks are adapted for hydration packs, so it's really easy to connect them and you don't have to work out how and where to attach the hose.
Nutritional supplements are also a good thing to consider when summer hiking. When we sweat, we don't just lose water, we also lose a lot of salt and electrolytes that water alone can't replenish. It is therefore advisable to pack something salty, a specialised sports drink or salt tablets. The second important factor is magnesium - in the heat, the risk of muscle cramps increases, but you can significantly reduce or even eliminate this risk by consuming magnesium.
Go for a hike early. Or later.
The most critical time on the hottest days is from about noon to three in the afternoon. If possible, avoid hiking and generally intense activity during this time. If you are up early enough, even longer hikes and more strenuous climbs can be done so that you are finished around noon. And you'll not only avoid the heat, but also the crowds.
An alternative is to start the hike in the early evening. Again, you will avoid the crowds, the worst temperatures and thanks to the "golden hour" you will see nature in a completely new perspective and magical colours. But don't forget your headlamp.
If possible, plan hikes at lower altitudes where you won't need to climb above the tree line. And if it's really roasting, save the most challenging hikes for another time. A longer hike doesn't automatically mean a better hike, and sometimes the most beautiful places are only a few dozen minutes' walk away.
Protect yourself from the sun. With sunscreen, hat, clothes, sunglasses. Anything you can.
The alpha and omega of sun protection is sunscreen, ideally with the highest SPF factor. The exposed parts deserve the most attention, i.e. the face, neck, arms and legs. It is advisable to reapply sunscreen every few hours, especially if you sweat too much. Sunburn is not only very uncomfortable, but it also increases the risk of long-term consequences, including skin cancer.
But what if we told you that it's highly likely that you need to apply a good quality SPF even on areas that are covered by clothing? Or that there is also clothing that is specifically designed to protect you from harmful UV rays, much like sunscreen and its SPF factor does?
UPF is a standardized rating for evaluating the ability of clothing to block UV rays, and is very similar in principle to the SPF rating we know from sunscreen. The UPF rating indicates how many ultraviolet rays a material is capable of blocking.
For example, with a UPF rating of 30, we can expect the material to only let through 1 in 30 UV rays, or 3.33% of the radiation. At a UPF rating of 50 we are talking about 1 in 50 UV rays, i.e. 2% of the radiation. In terms of UPF rating, normal clothing is somewhere in the lower single digits.
In our portfolio you will find a set of Demi products that, thanks to their UPF rating of 50+, are literally made for intense movement even in the hottest heat. In addition to the aforementioned properties, they dry extremely quickly, are very durable, adapt perfectly to the body and hold their shape for a long time. This means that you don't have to worry about the effects of sun exposure on your skin, which is hidden right under the Demi products.
Of course, don't forget about eye protection either. Sunglasses with UV protection are something where there's really no room for compromise.
Take regular breaks
There is no shame in stopping. And in summer, such short but regular breaks are a must. Find a spot in the shade, take a breather, take a drink, replenish your energy and let your body cool down a bit. Hiking is not a race, it's not about time or performance. Listen to your body and if it's giving you signals that it's time to turn around or call for help, act accordingly.
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