Hiking in summer is pure joy: blue skies, dry trails, stunning views… But when a heatwave hits, being prepared is key. To help you enjoy the trail safely in hot weather, here are our best tips for staying cool and protected while hiking in high temperatures.
1. Start early (or go late)
During a heatwave, the sun gets intense by mid-morning. The best option? Hit the trail at sunrise when it’s still cool.
Not a morning person? Try a sunset hike — magical light, cooler temps, and fewer crowds.
2. Hydrate, then hydrate some more
It’s basic but crucial: drink before you feel thirsty. Carry at least 2 liters of water per person — more if the hike is long or steep.
Pro tip: Add electrolytes to your water to replace lost minerals.
3. Pack light and smart
In extreme heat, every ounce counts. Choose a lightweight, well-ventilated backpack, and bring only the essentials: water, snacks, map/GPS, first aid, and sun protection.
4. Dress to protect, not to impress
Tank tops are tempting, but lightweight, long-sleeved clothing protects you better from the sun and allows airflow.
Add a cap or wide-brimmed hat, and don’t forget UV-protection sunglasses.
5. Sunscreen + shade breaks = survival combo
Apply SPF 50 sunscreen before you start, and reapply every two hours. Whenever you find shade, take a break — hydrate, breathe, and cool down.
6. Keep your body cool
A wet cloth, a mini spray bottle, or even dipping a scarf in a stream — anything to lower your body temperature helps.
Some hikers even carry a small ice pack in an insulated pouch!
7. Know your limits and don’t push them
Dizziness, headaches, chills, nausea? These could be early signs of heat exhaustion or heatstroke. If you feel unwell, stop right away, find shade, rehydrate, and seek help if needed.
Hot weather doesn’t have to ruin your hiking fun — but it does require extra care. With the right habits and gear, you can enjoy nature safely, even under the summer sun.
👉 Looking for hot-weather hiking gear? Check out our collection on backpacker-life.com: breathable clothing, insulated bottles, technical caps… everything to stay cool and protected on the trail!