As the weather warms up and nature starts calling your name to get back outside, you may be itching to get outdoors and go on a hike. Immersing yourself in nature is always a fun time. However, hiking in hot weather is no simple task. Before you plan your route and dust off your summer hiking clothes, take some time to review our tips to keep you cool and safe this season.
During any physical activity, especially hiking, heat is no joke and can come with unseen dangers. To help you prepare for summer adventures, we reached out to our adidas TERREX team to gather everything you need to know about what to wear when hiking in summer. From what types of materials to wear, to what colors to reflect and absorb heat, to how to layer, and more, this is the ultimate guide for hiking in hot weather.
Cool and Comfortable: What to Wear for Summer Hiking
When hiking in the heat, it is paramount to dress the part. Good summer hiking clothes are a must to stay comfortable and safe — and that’s something you want to figure out before you step out. Below are a few things to keep in mind when choosing your outfit.
Tops
As you set out on your hike, keeping your top layers light, breathable, and comfortable should be your goal. When hiking in hot weather, you are going to sweat — probably a lot. Because of this, it’s important to get a top that is moisture wicking, or at least something you aren’t going to sweat through. You want to keep your body cool during a hike, and the best way to do that is by limiting direct heat exposure. Cover your body as much as you can in light layers to protect your skin from overheating or burning.
Bottoms
Like tops, your bottoms should be loose fitting for comfort and should include all the functionality needed for an outdoor adventure. Make sure your bottoms are durable enough to last during a hike and avoid tears or snags. Wearing shorts or hiking pants is primarily up to you and what you think would be best on your route. For example, if you will be walking through lots of underbrush, you may opt for pants to prevent getting scrapes or cuts.
Accessories
It is important to bring along the right accessories to complete your look and further protect yourself from the heat. We suggest investing in a wide brim sun hat for personal shade on your face and neck. Other options to consider would be sunglasses, a neck gaiter or cooling neck towel, a bandana, or any other packable small item that can function as protective gear.
Shoes
Depending on your type of hike, you might choose to wear boots, trail running shoes, or hiking shoes. Before you head out, it is definitely wise to inform yourself on what shoe is best when it comes to your next adventure — for example, don’t go for a trail running shoe when heading out on an intense backpacking trip. Overall, you want a shoe that will provide optimal performance in rugged outdoor terrain. Our Skychaser hiking shoe was designed for this exact purpose and balances comfort, stability and control for moving fast on the trail. On top of all that, it has all the style of a sneaker combined with the premium functionality of a top-tier outdoor shoe.
Summer Hiking Clothes: Technical Tips
Color
When thinking about what colors to wear, a good rule to keep in mind is that darker colors absorb heat while lighter colors reflect. To avoid becoming a heat magnet, try wearing colors such as white, light blue, light gray, yellow, and red to reflect heat.
Material
When thinking about what to wear while hiking in the summer, you should always take the material of your clothes into consideration. Your outfit should consist of lightweight and breathable clothing to help your body stay cool while on the go. If it’s made of moisture wicking materials to manage sweat, even better. Also, it can help if your clothes are loose fitting or feature cooling vents to promote air flow. While lighter materials usually work best, cotton can also be worn. It's worth noting that people try to stay away from cotton outdoors due to its weight and slow drying time. However, depending on your route and temperature, a light cotton piece may be fine to wear.
Layering and protection
Along with wearing the right materials and colors, you should also think about how to layer your summer hiking clothes and what protection they offer you. Now, it may seem backwards to layer up during hot weather, but covering your body can protect it from the sun’s harmful rays. We suggest wearing long sleeves to prevent exposure and a wide-brimmed hat or neck protection to keep the sun off your face and back. Along with covering up, you can also check to see if your clothing offers any UPF protection. Most outdoor activewear features some element of it (including our TERREX Multi Climacool Hooded Long Sleeve Top you can see in the pictures throughout this article), and it’s always good to know how your clothes will perform in hot, sunny weather. We suggest finding clothing that has at least a protection range of UPF 50, to ensure that you are safe when getting out in the sun.
The Health Concerns of Hiking in the Heat
Before you shake out your hiking boots and hit the trail, it’s important to know how hiking in hot weather can affect your outing and ultimately, your body. Things to look out for when hiking in the heat include but are not limited to sunburn, dehydration, heat exhaustion, and heat stroke. All these conditions are dangerous and should be planned for accordingly. Here are a few tips to ensure you’re staying safe while on your outdoor adventure.
Sunburn
Let’s be real, everyone hates sunburn. If you don’t want it to ruin your next time and leave you in pain for days after, this section is for you. Before hiking in the heat, you need to invest in some good sunscreen. We suggest getting some sunscreen that has an SPF (sun protection factor) over 30. Once you have that secured, make sure you apply it to your body (don’t forget the back of the neck!) at least 15 minutes before getting out in the sun. If your hike is going to take a while, reapply. A good rule to follow is reapplying your sunscreen 40-80 minutes after being outside for constant protection.
Dehydration/Overhydration
As you begin your trek, you need to be aware of the signs of dehydration. If you start to experience dizziness, a rapid heart rate, dry mouth, thirst, or confusion, you might be dehydrated. Prolonged sun and heat exposure combined with dehydration can become a possibly deadly combination.
Conversely, you don’t want to overhydrate either. Usually, most people hiking in the heat are worried about not drinking enough water, but it is possible to overconsume water. Overhydration happens when your body is overloaded with water and your kidneys cannot process it quickly enough. Overhydration can lead to the dilution of electrolytes, muscle cramps, confusion, and vomiting.
To prevent both of these, monitor your water intake before, during, and after your hike. Be mindful of how your body is performing in the heat and don’t try to overwork yourself. If you feel yourself experiencing any of the symptoms above, stop and take a break. Try and consume electrolytes or salt tablets in case of overhydration. If symptoms persist, try and seek help or turn back on your hike. You’d always rather cut your hike short than put yourself in an emergency situation.
Heat Illnesses
The heat can affect your body in many ways, especially while hiking. Some of the most common issues that arise when hiking are heat cramps, heat exhaustion, and heat stroke. It is important to know the warning signs of each and what to do if you feel them come on.
Heat cramps are muscle spasms caused by over exposure to heat. They usually happen during physical activity in the heat, which is why many hikers experience them at some point. They can affect your legs, arms, back, and abs. If you feel heat cramps start, it’s important to stop hiking and try to take care of your body before they get worse. Some best practices include getting to shade, rehydrating and resting, drinking fluids such as water or sports drinks, and gently stretching out the affected areas.
Heat exhaustion occurs when the body overheats, usually due to physical activity in the heat. Heat exhaustion is more serious than heat cramps and can be very dangerous if not dealt with right away. Symptoms for heat exhaustion include dizziness and vomiting, weak and rapid pulse, low blood pressure, heavy sweating, confusion, and more. If you feel like you are experiencing heat exhaustion, you should stop all activity and try to find someplace cool to rest. Heat exhaustion can become dangerous very quickly, so consider stopping your hike and getting medical attention immediately if symptoms become worse.
Heat stroke is a serious condition that can manifest itself from prolonged physical activity in the heat. Heat stroke requires immediate medical attention and can be deadly. Symptoms include racing heart rate, changes in sweating, disorientation and confusion, and rapid breathing. If you think that you're suffering from heat stroke, stop your hike and call 911 or seek medical attention right away.
Hiking in the Heat: Things to Know to Stay Safe
Along with knowing the medical dangers associated with hiking during the summer months, it is also important to plan your route before you set out. Explore these tips below to ensure that you’re ready for whatever nature will throw at you while out on your adventure.
Plan your route
On top of knowing and having a good understanding of the route you plan to hike, you can also plan for the heat. If the heat is high on the day you’re supposed to hike, you might want to time your route correctly to avoid the hours when the sun is the highest in the sky. You should try to stick to cooler times such as morning or evening to avoid prolonged heat exposure. Also, try to find trails and routes that are shaded or by bodies of water. Usually, these areas will be several degrees cooler and can provide relief from the heat.
Hydration
This should go without saying, but you should always hydrate before, during, and after a hike — especially when hiking in intense heat. We suggest bringing along a hydration pack or water bottle to sip on during your journey. Having a constant source of water can make all the difference when out on the trail. Also, having a squirt or mister bottle to cool your skin is a great touch, especially on hikes that are scarce on shade.
Pack accordingly
When hiking during the hotter months, you always want to be prepared. If you have the opportunity, always pack for longer than you expect to be out. Even the shortest routes can throw you curveballs, so it pays to come prepared. In hot weather, we suggest packing emergency gear such as extra water sources, a gps or compass, first aid, and a physical map. Your list may look different depending on your route and terrain but never forget the essentials. If you want a more in depth look at what to bring on a hike, check out our article on the subject featuring 12 must-have hiking essentials.
What It’s All About
Whether you’re going outside with a group or hiking alone, taking a hike in the heat should always be taken seriously. Always look for signs of exhaustion like excessive sweating, dizziness, nausea, confusion, and headaches. If those warning signs become present, try to slow down, rehydrate, and seek help if needed. Do your research, pack accordingly, and be aware. It is a magical, freeing, and healthy experience to immerse yourself in the great outdoors, but please be cautious of the heat and its dangers. However, with the right gear and mindset you can turn a hot day into a beautiful experience to remember. So please, get out there, explore nature, cover up, and hit the trail!