Heat can be one of the biggest deterrents that keep some, from getting out for a adventures hike… It can also make getting outdoors in general a discomfort that can very well turn dangerous if you don’t stay hydrated, and properly protected from the sun.

Here are 15 Tips to help you stay cool while you Hike

1. Hike At The Appropriate Times
2. Keep Yourself & Those With You Hydrated
3. Put Ice In Your Water
4. Use Water To Your Advantage
5. Use Neck Coolers
6. Take A Spray Bottle With You
7. Stay Out Of Direct Sunlight
8. Wear A Wide Brimmed Hat
9. Choose A Shaded Hiking Trail
10. Slow Down
11. Take Brakes Often
12. Wear Appropriate Clothing
13. Use Neck Coolers
14. Avoid Hot Meals (Temp)
15. Eat Spicy Food

Follow along with me down the page as I go into greater depth on each tip. Trust me You won’t want to miss out on some the ideas and tips I found other hikers using. As well as some Tips I use myself to stay cool and enjoy my hike more.

A Big Heat reducer is to stay out of direct sunlight. I’m sure you know how it feels to have the sun beating down directly on you… It definitely can get uncomfortably hot! Especially when you are already sweating your guts out. Any sort of relief from the heat would mean the world to you at a moment like this. So, I thought I’d do a write-up that can provide you the top techniques being used to stay cool when hiking. Enjoy! I hope this provides you with as much value as possible!

So.. How do you stay cool while Hiking?

Firstly, Before all, I want to mention, your body sweats for a reason. Sweat is your body’s way to regulate temperature. Think of it like a cooling system on a car. When the engine gets hot it flowing coolant through the engine, and back out, through the radiator, where the coolant then is cooled back down, and ready for another pass through the engine.

This helps to regulate the temp of the engine so it doesn’t overheat (Causing damage to the engine). The same sort of concept when your body is trying to cool its self, and you take measures to deter your body’s cooling system from working properly (Such as Using a deodorant that restricts your armpits from sweating) then you could essentially cause yourself to overheat (Heat Exhaustion).

Now obviously, the cooling system for a human is a much different process when compared to an engine’s cooling system. However, the concept to keep from overheating is the same sort of idea.

Anyway, on to the meat of this article!

1) Hike At The Appropriate Times

Probably the best thing you can do to stay cool while hiking is avoiding the hottest parts of the day. This it Typically midday, into the afternoon. But it depends on where you are in the world. The best time for a hike is during early mornings, or into the evenings when the sun is not at full apex.

Personally, I enjoy setting out early in the morning. You see my timezone is Mountain standard (I live in the U.S.), and if I set out on the trail by 6:00 Am I have a solid 5 Hours or so before it begins to get hot out.

Also, My favorite time of day to be out is in the Early morning, Especially when I’m in the mountains! The air is much cooler, the trees and everything around is calm. Once the sun begins to come up the world around you begins to fill with color and life…

Honestly, I’d suggest you go on your hike early before the sun rises not only to avoid the heat, even though that’s what this write-up is about. But also to experience the awakening of the world around you!

Now I Get it, some of those who read this may have things to do each morning, and not have the time then to go on a hike. If this is you, No big deal go in the evenings about 4 hours or so before sundown (Depending on required time to hike the trail) You may hit a period of heat at the start, but it likely will be the end of it. Just be sure to take a flashlight or 2 just in case you don’t make it back before dark!

 

2) Keep Yourself & Those With You Hydrated

Water is no doubt essential for life. About 50-70% of your body weight is water! Water is a necessity you absolutely can not go without… Especially on a hot day. The effects that will come if you don’t get enough water can become exponential.

As you begin to feel thirsty, your body is already dehydrated. Use this as an indication to GET WATER in your system. But try not to let it get to this point, especially when out in the hot sun.

Dehydration can affect many functions of your body. Shortly after you begin to feel thirsty. On will come a headache and shortly thereafter that your mental and physical abilities will start to decline. Your mood, attention, and motor functions will all begin going downhill…

Once dehydration has set in, next will come heat exhaustion. If you are doing any strenuous exercise the likely hood of hitting heat exhaustion is greater, and will likely come faster.

Symptoms of Heat Exhaustion:

• Dizziness
• Fainting
• Fatigue
• A headache
• Muscle Cramps
• Nausea
• Heavy Sweating
• Rapid Heartbeat

Once Heat exhaustion sets in, next will come Heat Stroke

Symptoms of Heat Stroke:

• Nausea & Vomiting
• Disorientation
• Confusion
• Dizziness
• High Fever (Of 100° plus)

Conclusion: Bring lots of water!!! Keep yourself hydrated at all costs! By keeping your body well hydrated your body temp will stay in the healthy range and will keep you free of dehydration and much worse.

 

3) Put Ice In Your Water

The colder you are able to keep your water throughout the day the better. Think about it, when your midway through your hike And It’s 90 plus, degrees out, you go to take a drink of water. Wouldnt you prefer that water be ice cold! I definitely prefer my water be as cold as can be at a time like this, and I’m sure you would as well. Be sure to pack ice in your water

Not only will it be refreshing, but it will feel as if it’s cooling you down.

 

4) Use Water To Your Advantage

Speed up the process your body goes through to produce sweat by throwing water in your face or poring it over your head, down your back… Doing this will instantly begin to cool you down. Now, it may be uncomfortable at first, especially if you are using your Ice cold water you brought to drink, and can use some for this. But it will be well worth it once your body adjusts.

If throwing / pouring water over your head isn’t something you’d want to do, you could always moisten your clothing or hat… And then put it on. This will reduce that jolt you may get as cold water hits your skin. Me personally, I prefer this method. I don’t know if Its cuz I got sprayed with the hose to many times as a kid or what, but I really dislike getting sprayed with cold water. So I just Moisten my clothing instead of spray myself.

 

5) Use Neck Coolers

This can be anything you get wet and hang around your neck or over your head. I’m sure you have likely used this technique, if not you’ve at least heard of it now, and can begin using it.

Simply take your Bandana, small Towel, Or even a spare shirt (Really anything cloth-like will work). Dip it, or soak with water and hang around your neck. This will keep the upper part of your body chilled and cool. This feels great when its a very hot day, and the sun is beating down on you.

My favorite product to use as a neck cooler is THIS specially made Crystal Polymer cooling Scarf. These scarfs hold moisture better, for longer, and will keep you cooler for an extended period of time. Oh, and they are reusable and quite cheap.

When you dip your Bandana in a natural water pool, or river. Preferably use only flowing water, this will be your safest bet. When water sits stagnant for an extended period of time. It becomes infested with bacterias, and such alike. Not to mention the animal feces that could be lurking in the water.

 

6) Take A Spray Bottle With You

A Spray bottle or small Squirt gun of any kind could be great for spraying your face and neck with water, as well as make your hike a little more fun. Spray your friends, help them the stay cool, and satisfy your urge to spray people with it… Haha

 

7) Stay Out Of Direct Sunlight

This one is probably quite obvious but should be included I think. When you stop to rest. Rest in the shade don’t sit in the sun! If you choose to sit in the direct sun. you basically are asking to be a roasted marshmallow… Which is something we are trying to avoid at this time? unless you’re cold…

I’m sure you, as well I, at some point has felt the suns heat when in clear, direct sight of it, on direct skin, in the middle of summer… It Gets HOT! The best thing you can do is get out of that direct sun By using the shade around you.

 

8) Wear A Wide Brimmed Hat

Hats! Very important really for anything you’re doing outside, especially hiking. By wearing a hat with a large brim such as a Fishing hat, or Straw hat you are essentially creating your own shade that moves with you! Very important to take a hat with you. Not only will it keep you cooler, but will also protect your skin, from damaging sun rays as well.

 

9) Choose A Shaded Hiking Trail

If you know its likely to be a hot day, and you won’t be back before the midday heat rolls in. It likely could be a much better idea to choose a different hiking trail that will be better shaded, if your previous choice wasn’t well shaded. Also, take a trail that has flowing water in sections along the hike if possible. You could use the water to cool yourself when needed Or just take extra water specifically for cooling purposes.

By selecting a Shaded trail to take, vs a dry non-shaded one. you will stay much cooler over the duration of your Hike, and the experience will be a more enjoyable one.

Now, I get it, you may be going hiking in a new area. If this is the case, use your best judgment, maybe ask locals where the best-shaded trails are…

 

10) Slow Down

Don’t Be in a hurry. Well unless your life depends on it.

Slow down, don’t be trying to run the trail in the dead of heat. This will definitely cause you to heat up, and will likely deplete your water stores quicker, which could lead to heat dehydration much faster then if you had simply slowed down, maintain your pace, and monitor your hydration levels.

 

11) Take Breaks Often

Don’t be afraid to sit down and take a break for a moment. Whether you have a competitive side, or you just don’t want to interrupt your groups’ pace. If you need a break then take one. Especially in the middle of a heat wave.

For Example, I myself Do a lot of Mountain Biking during the summer months, and some of the friends that I go with are at a higher fitness level than me. This then causes me to compare myself to them, and as the push ahead past me, I begin to push myself farther then I should. All because my buddy is a few bikes ahead of me, and I either don’t want to lose (even though its not a race), or I just don’t want to speak up and say I need a break, in turn stopping the whole group…

Anyway, I have learned the hard way. Just take the breaks when you need them… The consequences of not pausing for a moment, and pushing yourself beyond what you should, are not worth it.

Many people every day push themselves too far when out doing things outside, in the hot weather and often times end up sick with heat exhaustion or worse… It’s best to just take it easy when you are doing outdoor activities in the heat of day. Such as hiking in the middle of the day, when the sun is at its peak.

 

12) Wear Appropriate Clothing

Wear Light Colored Clothing

By wearing Lighter colors such as white you can reduce the amount of heat your getting hit with. White and lighter colors alike do a great job at repelling the heat of the sun. Nonetheless, some colors to avoid may be obvious. But are darker colors, such as dark blues, and black. Black is a big one to avoid. By wearing black on a hot day you will definitely feel the heat of the sun greater, then if you had white…

Wear Loose Fitting Clothing

This one may sound a little opposing of ways to stay cool, but by wearing long-sleeved, but looser clothing. You can lower the heat contact on your skin. Now, you’re probably thinking “I’m not going to wear a Long sleeved shirt, with pants in the Middle of summer, on a hike in the middle of the day”. I don’t blame you, the concept here sounds a little against keeping cool, but bear with me.

So, If you use the tip from above “Wear Light colored clothing”, and combine it with wearing loose-fitting clothing that covers your body well, you will not only be protecting your skin from sun damage but also keep the suns direct heat from hitting your skin. As well, by wearing loose-fitting clothing, air can flow. Which will help keep you cool. Rather than store heat.

Basically, you are creating a barrier, so the sun can’t directly contact your skin.

Wear Clothing with Vents

Many hiking and outdoor clothing come with cooling features such as zippers, and velcro pulls that you can open to help the air flow through your clothing a little better. If possible, get yourself a pair of pants that has a few vents in them, they can definitely come in handy.

 

13) Use Sun Defence Products

Sunscreen

Sunscreen Is very important! Yes, it’s not so much a cooling product as much as a Skin protection product. However, I’m sure you have experienced a bad sunburn, and you know as much as I do. They burn, and sting like crazy… At least the bad ones do. So I guess in a way Sunscreen will keep you cool in a painful stinging & Burning kind of way after the fact.

Sunglasses

Sunglasses, Again not so much of a hot, sweaty, sun burning my skin kind of protection. But sunglasses will protect your eyes, from the brightness. Oh, and yes you can sunburn your eyes. So I feel it should be on this list.

 

14) Avoid Hot Meals (Temperature)

This may not apply to, day hikes for the most part most. Given that most Day Hikers take mainly snacks with them. However, it likely will apply to most Backpackers, and thru-hikers. When you go to have your midday meal (lunch) Try to avoid Hot cooked meals, or Let your food cool before eating it.

Example: You’ve probably had Hot Chocolate (Hot Coco) when you feel cold right? Well, the reason why most people like Hot Chocolate so much when they are cold is because, Well obviously it makes us feel warm inside right? Well taking that same concept and applying it to the food we eat, It can do the same sort of thing Psychologically. Think about it, when you have a warm bowl of soup or chili… Do you feel warm afterward?

This isn’t much about the Warmth of your meal making your inner body temp go up. But rather about the placebo effect that occurs after drinking or eating something warm. As the warm food enters your body it gives you a sense of your body warming from the inside out. However, this isn’t the case.

Truthfully on average, our Core body temp is right around 98 Degrees, and may only fluctuate 1 Degree either way. This is normal body temps. Now obviously, when you or I is fighting off Infectious bacteria in the body, our Core temperature is raised (Fever). On the other side of that coin when the body’s core temperature drops below the average body temps Hypothermia begins to set in.

So when you or I have a cup of hot coco its not like we are headed into the beginning stages of a Hypothermic state (Due to low body temp), and after Drinking a cup of Hot coco, in a normal core body temp state… Or in our case, when you or I am out hiking in the heat of the day, pushing the higher end of our natural core body temp range.

When we eat a bowl or warm soup, This won’t take our core body temp from 98.9° to 100° plus (Fever Status). though it may make us feel as if we are getting hotter due to the placebo effect.

For more info be sure to check out THIS post on how hot drinks affect you

 

15) Eat Spicy Foods

This one May sound strange, especially given I said above to avoid High-temperature (Hot) meals above and how it can mess with your psychology. However, I stumbled across this one while doing some research for this article. And I Think it deserves a spot on this list.

Spicy Food does kind of work against what I stated above about the placebo effect and all. However, there is a Bodily reaction we are looking for with this one. The goal here is to get your body to sweat, which will, in turn, cool you down.

By eating spicy foods, your mouth DEFINITELY will feel like it’s on fire, and your body will think the same, so it will begin to sweat. I guess you could say we’re trying to trick the body here. But think about it… Check out THIS article on the topic and see what you think afterward. You may be convinced???

 

Conclusion

In ending, to keep your self-cool while you hike you should use shade, try to keep direct sun off your skin as best as you can, as well as let your body sweat. These 3 Things will help you stay cool and keep your hike as enjoyable as possible. Oh and Be sure to stay hydrated!

Tell me some of the ways and techniques you use to keep yourself cool below. I’ll Be happy to hear it, And I’m always open to suggestions!

Have a Great Hiking Experience!!