Tips for Hot Hiking

This week is HOT. Sure, 25°C isn’t THAT hot when you consider what you’d enjoy on a foreign trip but in Scotland that’s hot and we certainly aren’t acclimatised to exerting ourselves in those temperatures. The hot weather may seem like the ideal time to go hillwalking but every year various Mountain Rescue Teams are called out to heat exhausted adventurers.

A seriously hot day above Achnashellach

Here are some tips for coping with the heat when you’re not accustomed to it…

Adjust your expectations.

Nobody used to normal Scottish weather performs at 100% in a heatwave. Recognise when you feel too hot, lethargic and generally ugh. Accept that your pace might be below your normal pace to help you enjoy the day and avoid overdoing it.

It might seem obvious but perhaps that 7 Munro epic you were planning is better suited to a cooler day. Plan a route that you can bail on so that if you do decide you've been too ambitious, you can cut it short and make a bee line to the nearest beer garden or swim spot!

Hydrate! Hydrate! Hydrate!

When the weather is hot we sweat more and need to replace what we’ve lost. That means we need to carry more water than we normally do. When we sweat we also lose salts that are essential to our functioning. These need to be replaced too. There are hundreds of options for this – fizzing tablets, chew tablets, home remedies, gels… I tend to carry two bottles of water on a hot day. One containing water and the other containing an electrolyte mix. My personal favourites are the berry Hi5 and Active Root but they all do much the same thing.

Check what water is available on your route before you leave. Drinking from streams requires a lot of judgement and often during dry weather, normally flowing streams become a trickle. This makes it easier for bugs in the water to get to your stomach! Animals are limited for water too and 💩…. YUP! It’s worth carrying a good water filter system to help you cut down on carrying water but remember that if you’re using electrolytes (recommended) then the filter will filter those electrolytes out – unhelpful!

And finally, hydration begins the day before your adventure. If you’re planning to go out then make sure you drink plenty of water the day or so before your hike. No amount of drinking on the way to the start of a hill will replace proper, sustained hydration.

Time your start!

Days are long – you can start super early or super late to avoid the heat of the day.

The Fisherfields on a summer evening to avoid the heat of the day

Slip, slop, slap.

This Aussie saying is popular out there for a reason. Protecting yourself from the sun is key to avoiding heat exhaustion and other serious health issues related to the sun so slip on a shirt, slop on some suncream (even if it does feel a bit yuck when dirt and sweat stick to it) and slap on a hat.

Long sleeves and a hat on a shorter walk to make sure Jura doesn't melt

Look out for yourself and your friends

Recognise the signs of heat exhaustion and more seriously heat stroke. If someone doesn’t look right then tell them. It can be hard to recognise the signs in yourself. To use a cliché – the hills aren’t going anywhere and there are no extra kudos for powering on when someone in your group is struggling.

This includes our four legged friends. Some dogs do well in the heat and others don’t. You need to have a lot of experience of hiking with your dog to know if yours does. I know mine well enough to know she can’t pace herself and will overdo it so she stays at home cooking herself to a crisp in the garden instead!

Jura enjoying the sun in the garden

Remember to eat.

This one sounds obvious but I often feel unable to eat in hot weather. Try to take food you know you’ll enjoy in hot weather and if you struggle to eat then remember food is fuel and take the time to get some in you anyway!

Accessorise!

There are always some useful extras that make us more comfortable. I was gifted a “cooling towel” years ago that is brilliant for keeping cool on a warm day. Dip it in a river and drape it round your neck and it’s lush! A buff works well for this too but will warm back up quickly when wet. A friend carries an umbrella to create shade and I’ve made a few friends by copying him. Being able to make your own shade is a game changer.

And finally. There is absolutely no shame in opting for a lazy sunny day in the garden or local park. I know that was my choice today!

What do you find useful in hot weather? Share your tips in the comments!