Quick Answer
When hiking in extreme heat, it's essential to drink plenty of water, avoid peak sun hours, and take regular breaks to rest and cool down. This will help prevent heat-related illnesses and ensure a safe, enjoyable hike. Stay informed about weather conditions and trail updates.
Hydration and Electrolytes
Drink at least 1 liter of water per hour in extreme heat, and consider adding electrolyte-rich drinks to replace lost salts. Aim to drink 17-20 ounces of fluid every 15-20 minutes during intense exercise, such as hiking uphill. Monitor urine color to ensure adequate hydration - aim for a pale yellow color. If you’re unsure, err on the side of caution and drink more water.
Avoiding Heat-Related Illnesses
Avoid hiking during peak sun hours (10am-4pm) when the sun’s rays are strongest. Wear lightweight, light-colored clothing that allows for good airflow and helps keep you cool. Take regular breaks (every 20-30 minutes) to rest in the shade, remove excess clothing, and cool down with cold water or a wet towel. Recognize the signs of heat exhaustion: heavy sweating, pale skin, fast pulse, nausea, and headaches.
Desert Water Priority Rules
In desert environments, water is a precious resource. Follow the “rule of three”: a hiker can survive without water for three days, three hours without shelter, and three minutes without air. Prioritize water consumption, rationing it carefully to ensure you have enough for the duration of your hike. When in doubt, prioritize water over other essential supplies, such as food and first aid kits.
Find more answers
Browse the full Q&A library by topic, or jump back to the topic this question belongs to.