Hiking in Hot Weather & High Humidity: What You Need to Know

Stay Safe, Stay Cool, and Keep Moving!

Hiking in hot and humid conditions can be incredibly rewarding, but also presents unique challenges, especially for beginners and elderly hikers. As temperatures rise and humidity thickens the air, it’s vital that we respect the conditions, plan ahead, and know how to protect our bodies and energy levels while still enjoying the journey.

No matter your level of hiking, here’s your ultimate guide for safely hiking in hot and humid weather.

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WHY HOT & HUMID HIKES REQUIRE EXTRA CAUTION

• Increased risk of dehydration – You sweat more, but it evaporates slower in humid air, making it harder to notice how much fluid you’re losing.

• Reduced ability to cool down – Sweat doesn’t evaporate as efficiently, so your internal temperature stays higher.

• Fatigue sets in faster. The body works overtime to cool itself, which can lead to quicker exhaustion.

• Higher chance of heat-related illnesses, including heat exhaustion, heat stroke, heat rash, and heat cramps.

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KNOW THE SYMPTOMS OF HEAT-RELATED ILLNESS

Heat Exhaustion (most common)

• Headache

• Dizziness or fainting

• Nausea or vomiting

• Cool, pale, clammy skin

• Heavy sweating

• Weak, rapid pulse

Take action immediately: Stop hiking, move to shade, drink water with electrolytes, and cool the body with a wet cloth.

Heat Stroke (medical emergency)

• Confusion or slurred speech

• Hot, dry skin or minimal sweating

• Rapid pulse and shallow breathing

• Body temperature over 104°F (40°C)

• Possible unconsciousness

Call 911 immediately. Move the person to shade, cool them with water-soaked clothing, and fan them while waiting for help.

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HYDRATION IS NON-NEGOTIABLE

• Start hydrating the night before your hike.

• Drink at least 1 liter of water every 2 hours while hiking.

• Add electrolyte tablets or sports drinks to replace salt and minerals.

• Avoid caffeine and alcohol before the hike as they dehydrate you faster.

• Monitor your urine color. Dark yellow means you need more fluids.

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GEAR & CLOTHING TIPS FOR HOT WEATHER

• Lightweight, breathable fabrics like moisture-wicking polyester or merino wool.

• Avoid cotton – it traps sweat and heat.

• Wear light colors to reflect sunlight.

• Bring a wide-brimmed hat or sun cap with neck protection.

• Use a cooling towel around your neck.

• Pack extra socks. Sweaty feet can cause blisters.

• Choose lightweight, ventilated hiking boots or trail shoes.

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PROTECT YOUR SKIN (YES, WE ABSOLUTELY DO NEED SUNSCREEN)

• Apply broad-spectrum sunscreen (SPF 30 or higher) before the hike and reapply every 2 hours.

• Don’t forget ears, neck, hands, and behind your knees.

• Wear UV-blocking sunglasses and SPF lip balm.

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TIMING & TRAIL TIPS

• Start early in the morning (before 9am) or later in the evening (after 5pm) to avoid peak heat hours.

• Choose shaded trails, avoid exposed ridgelines or rocky, open areas.

• Plan shorter hikes with rest stops every 20–30 minutes.

• Know your bail-out points and trail exits in case someone needs to leave early.

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TIPS FOR BEGINNERS & OLDER HIKERS

• Listen to your body – Stop and rest at the first signs of fatigue or overheating.

• Hike at a comfortable pace; never feel pressured to keep up.

• Use hiking poles for stability and to reduce strain on knees.

• Bring a lightweight camp chair or stool for frequent breaks.

• If you take medication for blood pressure, heart, or respiratory issues, consult your doctor before hiking in extreme heat.

• Consider shorter loop trails or out-and-back options so you’re never far from your starting point.

• Bring snacks high in water content: cucumbers, oranges, grapes, apples.

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COMMUNITY REMINDERS

• We hike together, we rest together. If someone’s falling behind, we wait or adjust.

• Always communicate how you’re feeling. Hot weather is NO time to “tough it out.”

• No judgment if someone needs to turn back.. your safety comes first.

• Share tips and water if someone runs low!

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Stay Safe, Hike Smart, and Respect the Heat!

Hiking in hot and humid conditions is possible and even enjoyable when you’re prepared, hydrated, and aware. Whether you’re new to the trails or a seasoned explorer, our goal is always the same: explore nature, protect each other, and make memories, not medical emergencies.

See you on the trail.. with sunscreen, snacks, and smiles!