In the summer season, heat can be a silent enemy for those who enjoy mountain routes. We are not always aware of the risks we run when facing high temperatures in nature. However, with a few simple tips, we can avoid dangerous situations and enjoy our outdoor adventures safely. Here are 5 essential tips to combat the heat and prevent heat stroke on your mountain outings:
1. Quick Drying Clothes and Appropriate Apparel
Choose light and breathable clothing: Use quick-drying clothes that allow perspiration and keep your body cool. Protect your head: Wear a hat or cap to protect you from direct sun and keep your head cooler. Light-colored, layered clothing: Light-colored clothing reflects sunlight and keeps you cooler. Also, dressing in layers allows you to adjust your clothing according to the temperature throughout the day.
2. Carry Enough Water
Constant hydration: Dehydration is one of the biggest risks when hiking in summer. Carry enough water for the whole day. Filtration systems: If the route passes through natural water sources, consider carrying a portable filter to replenish your water supply. Electrolyte supplements: Add effervescent salt or electrolyte tablets to your pack to maintain proper fluid and mineral balance.
3. Leaving Early
Take advantage of cooler hours: Plan your outing in the early morning hours, when temperatures are cooler and the sun is not yet at its peak. Avoid peak heat hours: Try to finish your hike before noon or seek shelter during the hottest hours, between noon and 4 pm.
4. Choose the Right Areas
Shaded routes: Opt for paths that offer shade, either by trees or rock formations, to reduce direct exposure to the sun. Altitude: Remember that the higher the altitude, the cooler the temperatures tend to be. Consider routes in higher mountainous areas for a more pleasant climate.
5. Integral Sun Protection
Photoprotection: Apply water- and sweat-resistant sunscreen to all exposed areas of your skin. Don’t forget to reapply every two hours or after heavy sweating. Lip protection: Use a lip balm with sun protection to avoid lip burns.
WHAT TO DO IN CASE OF HEAT STROKE?
If you experience symptoms such as dizziness, nausea, vomiting, cramps, chills, dry and pale skin, headache or extreme fatigue: Stop immediately: Seek shade and rest. Hydrate: Drink water in small sips. Seek help: If symptoms persist, seek medical help as soon as possible.
WHAT TO DO AFTER THE WALK?
Post-ride rehydration: At the end of the route, it is essential to rehydrate with water and drinks containing mineral salts. Rest: Allow your body to recover from the effort and heat. Remember, the risks due to excessive heat can cause serious and even life-threatening injuries. Do not underestimate these situations and always take the necessary precautions to enjoy a safe and pleasant mountain experience. In addition to these tips to combat the heat on your routes, take into account other needs you may have, for example, in addition to carrying water, take food. Here we leave you a post in which we talk about the survival essentials that can not miss in your mountain backpack.
