Heat warnings are in place across many western U.S. states, and with dangerously high temperatures comes the risk of heat stroke. Over 1,000 Americans die every year due to extreme heat in the United States, and a large contributing factor is dehydration. In hot weather, our bodies produce sweat to cool us down and maintain our core body temperature. However, this self-cooling system eventually starts to fail, especially when we don’t have enough water, which is what causes heat stroke.
Heat stroke is a life-threatening heat illness, and hikers are particularly vulnerable. To minimize your risk of heat stroke, you can start early, plan wisely, and ensure you choose a route with plenty of shade. Hiking through woods and forests will feel cooler and help avoid the effects of the sun. Consider planning a shorter route than you would do in cooler weather and allow time for a slower pace and more breaks.
Hydration is essential during hot weather, as you will lose more water and salts through sweat than usual. Carry at least 2 liters of water and add electrolyte tablets. Check the weather forecast, as even if it’s been hot for days, the weather can be very different in mountainous areas. Wear appropriate clothing, such as long-sleeved tops in lightweight, wicking fabric and a wide-brimmed hat, and pack a spare pair of socks and a first aid kit with blister plasters. Protect your exposed skin with high SPF sun cream, reapply regularly, and protect your eyes with polarized sunglasses.
It is also advisable to hike in pairs and be aware of the early symptoms of heat stroke, which include confusion and slurred speech, hot, dry skin or profuse sweating, and very high body temperature. If you or your hiking buddy experience these symptoms, call 911, move to a shaded area, and soak clothing in cold water.
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