Hot Weather Hiking

THURSDAY THOUGHTS. . . LET’S DISCUSS!

This week will be: HOT WEATHER HIKING

We are getting into our summer months in San Diego and hiking in hot weather requires extra precautions to ensure safety and enjoyment. Here are some tips:

Hydrate Frequently: Drink plenty of water before, during, and after your hike. Drink water before you’re thirsty and bring plenty for the trail. Consider carrying a hydration pack or multiple water bottles. Electrolyte drinks can also help replenish lost salts.

Start Early or Late: Be an early bird or a sunset chaser. Hike when the sun is friendlier and the temperatures are kinder avoiding the peak heat of the day. Opt for trails where there is some shade, which is difficult in San Diego.

Wear Appropriate Clothing: Light-colored, loose-fitting, moisture-wicking clothing helps keep you cool. Avoid cotton clothing as it retains sweat and can cause chafing. A wide-brimmed hat and sunglasses also protect you from the sun. A cooling towel or neck gaiter can also help keep you cool.

Bug Protection: Long sleeves and pants can protect you from insect bites, which is especially useful in certain hiking environments.

Use Sunscreen: Apply a broad-spectrum sunscreen with high SPF to all exposed skin and reapply every two hours, more frequently if you are sweating heavily. Consider a long-sleeve sun shirt and/or long pants with UV protection.

Take Breaks: Rest in shaded areas to cool down. Don't push yourself too hard, especially if you start feeling overheated.

Plan Your Route: Choose trails with plenty of shade and water sources. Be aware of the terrain and difficulty level and length, opting for easier routes in extreme heat. Be realistic about your fitness level and the conditions.

Carry Essentials: Bring snacks high in energy, a first aid kit, and a map and GPS device. Be aware that you may not have cell service in certain areas. Download a map prior to heading out and/or carry a paper map.

Know the Signs of Heat Illness: Be aware of symptoms of heat exhaustion and heat stroke, such as dizziness, nausea, excessive sweating, and confusion. If you or a companion exhibit these symptoms, stop hiking immediately and seek shade and hydration.

Acclimate to the Heat: If possible, gradually expose yourself to hot conditions over several days before undertaking a long hike.

Stay Informed: Check weather forecasts and trail conditions before heading out. Be prepared to adjust your plans if conditions become too dangerous.

Footwear: Wear breathable shoes and moisture-wicking socks to avoid blisters and stay cool.

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Additional considerations for Hiking with Dogs. They can be particularly vulnerable in hot weather.

Hydrate Often: In addition to the water for yourself, bring plenty of water for your dog. Use a collapsible bowl for easy drinking and take regular water breaks.

Protect Their Paws: Hot surfaces can burn your dog's paws. Test the ground with your hand, and if it's too hot for you, it's too hot for them. Consider using dog booties. Or leave them at home. Consider “Paw Friendly” trails without a lot of debris and rocks.

Take Shady Breaks: Rest in shaded areas frequently to let your dog cool down and recover from the heat.

Watch for Heat Stroke: Be aware of symptoms like excessive panting, drooling, weakness, and confusion. If your dog shows any of these signs, stop immediately, find shade, and offer water.

Keep Them Cool: Use a cooling vest or bandana for your dog. Wetting their fur can also help lower their body temperature.

Shorten the Hike: Plan shorter routes to avoid overexertion. Gradually increase the length and difficulty of hikes as your dog builds endurance.

Pack Essentials: Bring a first aid kit, extra water, snacks, and a portable fan or misting spray. Dog-specific items like paw balm can help prevent cracking and discomfort.

Know Your Dog’s Limits: Pay attention to your dog's behavior and energy levels. Some breeds are more susceptible to heat, especially those with short noses or thick coats.

Leash Up: Keep your dog on a leash to prevent them from wandering off and getting into potentially dangerous situations. (As well it the law on most trails)

Sun Protection: Apply pet-safe sunscreen to areas with thin fur or exposed skin, like the nose and ears, to prevent sunburn.

Pet Carrier: Consider you may have to carry your pooch if he/she gets into trouble.