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Over the past few summers, record-breaking heat has swept much of the country, resulting in numerous hiker rescues, and even a handful of deaths. Some of the incidents have ended better than others, but a common theme has been a lack of preparedness. The good news? There are ways to mitigate the risks and stay cool during the summer.
As you might have guessed, the best way to beat the heat is by planning smart. Scout out shaded trails, choose high-elevation routes, and target dawn or dusk to avoid peak temperatures. It’s also wise to plan for lower-mileage hikes with less elevation gain in hot conditions. If the National Weather Service announces an excessive heat warning—usually issued when temperatures are expected to remain above 105°F for several days—consider scheduling your hike for another time.
Of course, even the savviest planners get caught unaware. Maybe your well-researched trail surprised you with an unexpected burn zone, or perhaps the route wasn’t as shady as you remembered. Maybe an injury or wrong turn delayed your hike—forcing you to slog your last few miles through the heat of the day. What then?
Understanding and Avoiding Heat Illness
First, make sure you know how to identify the symptoms of heat cramps, heat stroke, and heat exhaustion. The Centers for Disease Control and Prevention (CDC) recommend looking out for these tell-tale signs of heat-related illness:
- Headache
- Dizziness
- Nausea or vomiting
- A faster-than-normal pulse
- Excessively red, sweaty, or clammy skin
- Feeling confused or disoriented
- Feeling light-headed or passing out
- Muscle pain, spasms, or cramps
- Weakness or fatigue
If you experience those symptoms, start by doing everything you can to cool your body down.
How to Cool Down Fast on the Trail
Knowing how to lower your body temperature is a critical skill for summer hiking. It can help you stay comfortable and have fun in moderate heat—and it’s invaluable in emergencies. Bob Rodgers, a search and rescue officer for the New Mexico Department of Public Safety, and Meghan Smith, Preventive Search and Rescue Supervisor for Grand Canyon National Park, offer these science-backed tips.
1. Spend 30 minutes in the shade
One of the best ways to lower your body temperature is to find shade. Because shade structures block UV radiation, they can feel up to 20 degrees cooler than nearby sunny spots.
“Do what you can get out of direct sunlight, preferably somewhere that has a cross-breeze,” recommends Rodgers. Studies show that both artificial structures and natural shade are equally effective, but opting for natural shade can save you some work in the backcountry.
“Putting up a tarp means spending energy,” Rodgers explains. Better to save your strength and get to a source of “deep shade,” like a tree or rocky overhang. Permanent structures spend all day sheltering the ground beneath them, and are therefore more likely to host a cooler pocket of air. Smith adds that if you feel overheated, you may need to rest in the shade for 30 to 45 minutes to cool your body down sufficiently.
2. Wear light-colored, cotton clothing
Summer hiking is the one time where the “cotton kills” adage doesn’t apply. Because cotton remains damp for a long time, it’s a great tool for keeping your body temperature low. Smith also recommends packing a thin cotton scarf, which you can use to shade your head and neck from intense UV rays.
Color also matters. Tests have shown that light-colored clothing can be as much as 30 degrees cooler than dark-colored clothing in extreme heat. That’s because light colors reflect solar radiation, while dark colors absorb it. Likewise, tests show that light-colored hats tend to be significantly cooler than dark-colored hats.
3. Put on a wet T-shirt
Few things will cool you off faster than donning a dripping-wet T-shirt. An even better option: “Sit in a stream or creek if it’s safe to do so,” Smith recommends. If you can immerse your core in cool water, even for just a minute or two, you’ll be able to lower your body temperature back to normal levels.
4. Soak a hat or bandana
In hot weather, dip your ball cap or bandana in water during stream crossings to take advantage of evaporative cooling. No streams around? Bring extra water for soaking cotton scarves or bandanas. When worn on the back of your neck, “the wet bandana cools the blood around your major arteries,” Rodgers explains. That distributes cooler blood throughout your body, resulting in a global drop in body temprature.
5. Wet your wrists or ankles
Some experts recommend wetting your wrists or ankles to enhance evaporative cooling. These are areas where the skin is relatively thin, which means there are lots of blood vessels close to the surface—ideal for moving cooler blood throughout the body. Rodgers adds that cooling down your armpits or groin—other areas with major arteries—can also be effective.
6. Carry a paper fan
Fanning yourself is proven to cool you down. While motorized fans can be enticing, a paper fan is a better bet, Rodgers says. “They work with or without batteries, and the air movement helps you cool off,” he explains. Plus, they’re extremely lightweight. (A stiff paper map can also work in a pinch.)
7. Drink extra water
Staying hydrated keeps your blood moving efficiently throughout the body, which can help you disperse heat, move efficiently, and sweat as much as you need to to stay cool. Smith recommends packing extra water to make sure you always have enough on hand. (Pro tip: To keep your water cool, either freeze your bottle the night before your hike, or carry an insulated bottle.)
8. Keep eating
While drinking cool water can help you lower your body temperature, it’s critical to balance water intake with plenty of salts and electrolytes. Heat can dull your appetite, but it’s important to keep munching anyway.“Too much water can be just as dangerous as too little if you’re not eating enough,” Rodgers says. Pack a range of sweet and salty snacks so you’re more likely to have something that feels palatable in the moment.
9. Pack a trucker hat
Smith recommends wearing a wide-brimmed hat as a source of portable shade. That said, any hat you choose should be breathable. Otherwise, it’ll trap heat around your head.
Rodgers recommends a model with mesh cutouts, like a trucker hat. “The mesh will provide some protection from the sun but also allow for some air circulation, as well,” he says.
10. Consider ice packs—but with caution
Some endurance athletes (including trail runners and hikers) turn to cooling vests or ice packs in extreme heat. While these tools can be useful for lowering your core body temperature, it is possible to overdo it. “Using ice packs, you can still get hypothermia, even on a warm day,” Rodgers warns.
What to do in an emergency
While lowering your body temperature is key first aid to prevent heat illness, it’s not always enough to keep you safe in extreme temperatures. Heat stroke and heat exhaustion can quickly develop into medical emergencies. One of the key differences between heat stroke and exhaustion is pulse: With heat exhaustion, you’ll notice a fast but weak pulse. Victims of heat stroke, however, have a fast but strong pulse. (Think: stroke=strong.) Heat stroke can also be accompanied by a throbbing headache and seizures, as well as the other symptoms listed above.
If you suspect heat stroke, call for rescue and act fast to mitigate symptoms in the meantime. If you suspect heat exhaustion, monitor the patient for at least an hour and call for help if symptoms don’t resolve.
“We are extremely concerned if someone has fainted, exhibits behavioral changes, expresses confusion and altered ability to think and make decisions,” says Grand Canyon’s Smith. “Any of those is an emergency. Stop, call 911, find shade, and cool the person down.”
10 Science-Backed Ways To Cool Down Fast on the Trail - Backpacker Magazine
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