Ai-je besoin de conseils pour la randonnée en été ?, Ah bon ? Bien sûr que si ! Avec la hausse des températures, tout ce que nous voulons, c'est être dehors. Mais attention ! La randonnée sous la chaleur estivale n'est pas la même qu'à l'accoutumée. Voici 10 conseils pour randonner en été afin de garantir votre sécurité et de rester au frais sur les sentiers.
I know we call it “British Summer” to refer to the fact that we don’t have a summer here in the UK and the weather is pretty much the same all year long (aka rainy). Yet we do have from time to time bright and hot days and even heatwaves. So what to do if you are planning to go on a hike in the summer heat. Before we dive into the tips, let’s first answer some questions about hiking in summer.
Hiking in Summer: Your questions answered
How hot is too hot for hiking?
That’s the number one question from beginners. The answer is that with the correct training and safety measures you can hike in any weather. Think of people hiking across deserts!
However, because we live in a country where our bodies are used to a colder climate, hiking in summer can be like a shock. The rule of thumb is that the highest temperature for hiking is 32 degrees Celsius.
Is it safe to hike in the summer?
Even at a temperature of 32 degrees or below where it is considered safe to hike, you need to take some precautions and follow some guidelines as described below. This is to ensure that you stay safe and still have a nice time on the trails.
How do you prepare for hot weather hiking?
Because our body is not in the habit of hot temperatures, going to the sauna is a good way to get your body used to the heat.
10 Tips for Hiking in Summer
1 – Plan Ahead
We begin our list of tips for hiking in summer by planning the route ahead. It seems logical as you would not go hiking without planing the route ahead of time whatever the season. But when it comes to hiking in the heat, there are three factors to take into consideration.
Because it is hot and sunny, you need to avoid exposed trails such as the Circulaire de Lewes walk which is uphill all along with no forested area. Prefer a stroll with shade, whether you want to go for a forest walk or with alternate woodlands and open fields to get some shade.
To keep cool in the heat, look at doing a hike close to water such as a coastal or a river walk. And if you chose a coastal walk such as De Margate à Ramsgate, you might even be able to take a dip!
The last thing to consider is that the higher you get, the stronger the UV will be. Pick a walk with a low elevation at it is fresher closer to the ground.
2 – Check the Weather
In the UK you can get 4 seasons in one day!
The weather can change quickly throughout the day. You start your hike with a blue sky and end with a downpour which is the standard here in the UK. Check the weather forecast before going on a hike in summer. Even if it is not always the most reliable source of information, it will give you an indication of whether to expect clouds or rain later in the day.
Also keep in mind, that when the temperatures are rising, the risk of thunderstorms increases. You don’t want to get caught in one of them out in the woods. This is why it is important to keep checking the weather forecast throughout the day to anticipate and change the route to ensure you stay safe.
When I say you can get 4 seasons in one day, it does not mean that you need to take a ski jacket just in case. Notwithstanding, you can anticipate the weather to turn, therefore bring a waterproof jacket with you. You can find a light one which is perfect for summer rain as it is breathable but keeps the water away. To know more about the waterproof jacket, see my selection ici.
3 – Best time to hike
When it is hot outside, it is better to hike during the times of the day where it is the coolest, that is to say, morning and evening. If you are not an early bird, then you would need to become one time of a hike and set the alarm early to start hiking when it is still cool outside.
Take a break during the hottest hours of the day (12.00 pm to 3.00 pm). When planning your hike, think of looking for a stream, a forest or a river for the break to cool off and stay away from the sun.
By taking a long break mid-day, you might end up finishing your hike in the evening. Even if the days are longer in the summertime, think of taking a headlamp with you for not being caught off guard. Check the headlamp ici.
4 – How to dress for a summer day hike
Clothes
The most important of the tips for hiking in summer is to dress appropriately. When hiking in the summer heat, it might sound counterintuitive but you need to layer up. Wear long sleeves and even long trousers to protect your skin from the damages of the sun.
First, you need to wear light colours as they reflect the light as opposed to dark colours which absorb the light. However avoid wearing white because it attracts insects, and you will end up like me in this picture (you can learn from my mistakes) spending your time sweeping the insects off your top with the back of your hand. Prefer beige or kaki to avoid the problem.
When selecting your summer hiking gear, make sure you choose loose fit pieces of clothing. This will allow the air the flow and keep you cool, like a mini wind draft.
To avoid your clothes from being sweat-soaked, choose moisture-wicking fabrics. They absorb the sweat and dry fast. So you can say goodbye to the sweaty circle on your back!
To protect your skin from the damage of the sun, wear sun-protective clothing. They are made in synthetic fabrics which have the property to protect the skin from ultraviolet (UV). Normal fabric UPF (UV Protection Factor) rating is around 6, while the sun protective clothing factor is 30. You can find all sorts of sun protective clothing from long-sleeve tops to trousers.
A good option for the bottom when hiking in summer with the British weather is to opt for convertible trousers. You can zip and unzip it depending on the temperature and the weather. But if you are pair of shorts aficionado, think of putting sunscreen on your legs.
When hiking in the summer heat, you can wear cotton. Yes, you’ve heard me, you can. Cotton is never recommended for hiking as even though it is a moisture-wicking fabric, it takes a long time to dry. However, when the temperatures are high, you can soak your cotton T-shirt in water and wear it. As it takes time to dry, you’ll stay cool for a while. Of course, that is only an option if you like to wear a wet T-shirt.
Finally, summer clothing comes with vents. Think of opening them to let the air flows and ensure your body temperature does not rise.
Head and Neck
It is a no brainer that if you are out in the great outdoors on a sunny day, you MUST wear a headcover. While a cap normally does the trick, in the event of a heatwave, it is recommended that you swap it for a hat as it will also provide shade to the back of your neck.
Once again, it might sound counterintuitive, but when the temperatures are high you should wear a neck cover. It not only protects you from the sun, but you can soak it in water and use it to cool yourself. Alternatively, you can opt for an ice towel.
Of course, you MUST protect your eyes from the sun by wearing sunglasses. Leave your stylish pair at home and opt for a pair of sports sunglasses. The frame is more resistant to shocks when they get dropped and the polarized lenses reduce the reflection from the sunlight so you get a better vision.
Shoes and Socks
When you hike in the heat, your feet can get sweaty which is the main cause of blisters. Therefore, you need to ensure your feet can breathe to avoid this situation. Prefer hiking shoes or even trail runners which are made in mesh to your standard leather hiking boots. Even if they offer less stability as they do not have a high collar, they are lighter so you won’t use as much energy and they are breathable. To know more about the differences between hiking boots, hiking shoes and trail runners, read my review ici.
Wearing the correct shoes is one thing, but you also need the correct socks in it. When it’s hot outside, opt for moisture-wicking socks such as merino wool as it absorbs sweat and dries quickly. Also, look at the thickness of your socks and opt for a thin pair of socks so your feet to breathe.
The last one is a bit more unusual, but you can opt for an umbrella! You can find UV protection umbrellas that comes with a clamp to attach them to your backpack or simply slide them inside the hooks on your shoulder strap.
5 – Packing
Remember that when you are hiking in summer you are using a lot of energy, especially if your body isn’t used to the heat. Think of unloading your backpack and take the bare minimum. In this case, only carry food, the electronic items that you need such as your phone and your power bank, the first aid kit (if you are the one in charge of taking it) and a pair of extra socks.
A pair of extra socks? Why is that?
Here is the trick. As your feet will be sweating, your socks will become more or less wet depending on the fabric. And that wet-socks-feeling is not nice! Moreover, if you take off your shoes and socks during the break to let your feet breathe, the last thing you want is to put back wet socks on. That’s where the extra pair of socks becomes handy. You can swap for a fresh pair and if you are near a source of water, you can soak the used one and tie it at the back of your pack for the socks to dry. So that you get another pair of clean socks!
6 – Hydration
The second more important of the tips for hiking in summer is hydration. A hiker loses 1L of water per hour (dependant on weight), and when it’s hot it can be double that amount! While going on a summer hike, make sure that you pack additional water. Remember the rule of thumb is to drink 1L every two hours on a normal day so of course, your consumption should increase on a hot day.
Choose to take a hydration bladder as it can contain up to 3L of water and carry some extra bottles with you. Moreover, sipping water as you go through the tube is better than big sips of water once in a while from a bottle. It helps to prevent the sensation of a splash in the stomach. You should take a sip every 15 to 20 minutes to stay hydrated.
Two tips.
The first one is to put your hydration bladder in the freezer before the hike. As the bladder is frozen when you fill it with water, the water will be chilled! It is a good habit to keep the hydration bladder in the freezer even outside of summertime because it prevents mold from growing.
The second tip is that once you finish sipping water, blow in the tube to send the water back to the reservoir. As the reservoir is either in the external or international sleeve of your backpack, it is protected from the sun so the water stays cool. However, the water in the tube is exposed and therefore sun-baked. The last thing you need when hydrating yourself on a hot day is for the water to be as hot as the temperature outside!
Remember when I say to carry some extra bottles with you? This is why.
First, as explained above, it is to carry extra water with you. But there is also another reason. As you are hiking when it is hot outside, you are sweating a lot and therefore losing salt. To adjust it, it is recommended to put electrolytes in your water. That is why having a spare bottle of water where you can add a tablet of electrolyte in the water is handy. When choosing electrolytes, prefer tablets to powder, they are less messy to use on the trails.
Remember that hiking in the summer heat is unusual and your body needs to be prepared for it. You might not be able to go to the sauna before the big day, but there are certainly a few things you can do: no coffee and no alcohol the day before as they intend to dehydrate. Also start drinking water before the start of the hike as it helps regulate your body temperature.
7 – Snacks
As mentioned before, you are losing salts when you are hiking. Adding electrolytes to your water is the first way to adjust your salt levels and the second is to eat salty snacks.
Look for food with complex carbohydrates are they are easier to digest and release energy throughout the day. Here are some options:
- Barres de céréales
- Noix
- Fruits secs
- Mix trail energy balls
- Peanut butter
Avoid sugary food such as sweets and candies as they will only give you a sugar rush but won’t last.
To find ideas of healthy and complex carbohydrates recipes, click ici.
8 – Take Breaks
Remember to take breaks, and even more often than usual, in the shade or near a source of water. Allow your body time to rest to regulate its temperature and stop sweating.
Take off your shoes and socks for your feet to breathe. If you are near a stream or even the sea, dip your feet in the water to cool them down. Don’t forget to soak your socks and swap them for a new pair and also your buff to keep your neck cool.
Take time to eat and drink plenty of water and get the nutrients your body needs to continue. Do not hesitate to take a long break during the hottest hours of the day and restart hiking after 3.00 pm when the temperatures begin to go down.
9 – The Skin
Taking care of yourself during a hot summer hike is not only down to having the correct outfit and hydrating yourself. Your skin also needs some love. Remember to put sunscreen on every exposed part of your skin, from head to toe (those ones should be in the shoes though). You should apply sunscreen every 2 hours and every time after being in the water.
Have you ever heard about chaffing?
This is what happened when fabric rubs against your skin or your skin rubs against another part of your skin. It tends to happen inside your tights, your armpits, or between the underwear and your skin. To avoid the redness on the skin, think of putting a balm before the hike in the place where you are suffering from it. Products like Body Glide are highly recommended in this case.
10 – Health
The last one of our tips for hiking in summer is related to health conditions that can appear when walking in the heat.
Hiking in the summer heat can cause illnesses that are deadly in some cases. This is why it is important that you know how to recognise the signs so you can act quickly. Heat exhaustion should last around 30 minutes if treated correctly. However, heatstroke can be fatal. Here are lists of their symptoms and what to do in that case.
Heat exhaustion symptoms:
- Heavy sweat
- Cold skin
- Fast pulse
- Nausea
- Dizziness
- Headache
- Fainting
What to do:
- Take the person away from the sun into the shade
- Take off layers of clothes
- Cool the person down by using wet bandanas or T-shirts to put on their skin
- Give them water to drink
- If last more than one hour or the symptoms get worse, contact the emergency serviced
Heat stroke symptoms:
- Temperature
- Dry skin (which means something is not right as they should be sweating)
- Fast pulse
- Headache
- Dizziness
- Confusion, speech not making any sense
- Fainting
What to do:
- Call the emergency services
- Take the person away from the sun into the shade
- If near a source of water, immerse the person in the water to help cool them down and make sure they can breathe
- If not, use wet bandanas or T-shirts and apply them to their skin to cool them down
What not to do:
- Do not give them water to drink
To know more about heat exhaustion and heat stroke, please consult the NHS website.
All that is possible of course if you don’t hike alone! Even if you enjoy the peace of a long walk by yourself, it is not reasonable when the temperatures are rising. Take someone with you and stay safe!
Final Thoughts on tips for hiking in summer
It is nice when the temperatures go up. It does not happen quite often in the UK, and when it does, it does not last as well. Make the most of it while the sun is out there but remember to take some precautions to stay safe and cool on the trail!
If you know additional tips for hiking in the summer heat, please let me know in the comment. I would love to read about your experiences.
If you are looking for ideal summer hikes, in the woodlands or near water, check these posts:
Margate to Ramsgate via Broadstairs walk: The Viking Trail
Marche circulaire de Henley : De la rivière à la forêt
Promenades près de Marlow : 2 promenades entre collines et rivière
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