As summer winds down, you might be eager to squeeze in those last outdoor adventures before the cool weather sets in. Hiking in late summer is a fantastic way to enjoy the beauty of nature, get some exercise and unwind. But it’s also important to be fully prepared before you explore.
Whether you’re a seasoned hiker or a newbie hitting the trails for the first time, having the right tips can make all the difference. With the help of William Denq, MD, an emergency medicine and sports medicine specialist with Banner – University Medicine, check out our seven tips for staying safe during your summer hiking adventures.
1. Check the weather and trail
“Before heading out, always check the weather forecast,” Dr. Denq said. “Check out your hike online by reading the official website or reviews for any recent changes to the trail.”
Late summer can bring thunderstorms or unexpected heatwaves and trails can be affected by recent weather. Knowing what to expect helps you dress appropriately and prepare for any surprises. Carry a lightweight rain jacket and a hat to protect against rain and sun.
2. Start early
Starting your hike early in the morning can help you avoid the hottest part of the day, which can increase your risk for heat-related illnesses like heat stroke.
“A common mistake people make is thinking they can beat the heat,” Dr. Denq said. “By 2 p.m., the temperature often peaks, and it takes a long time until the ground has time to cool down from the heat. 95 degrees is a critical temperature where the number of hikers that require search and rescue increases by nearly 62%.”
Early hikes also mean you get to enjoy the serenity of the trails with fewer people around. Plus, wildlife is often more active in the morning, giving you a better chance to spot some interesting creatures.
You may wish to hike at a higher elevation to beat the heat, but Dr. Denq said to be mindful of your increased risk of lightning, altitude sickness and other environmental factors like wildfires, flash floods and strong winds.
3. Wear proper footwear
Good footwear is important. Make sure your hiking boots or shoes are well-fitted, broken in (a biggie!) and suitable for the terrain you’ll be tackling. Wet, slippery conditions can be more common in late summer due to thunderstorms, so shoes with good traction are a must.
4. Pack smart
What you pack can make or break your hike. Here are some must-haves:
- Water: Estimate your sweat loss and drink water regularly to keep up with hydration. “During moderate to intense activity, you can lose 0.5 to 2 liters of water per hour,” Dr. Denq said. Avoid alcohol, caffeinated beverages and high-protein snacks as they increase water loss.
- “Space out your fluid intake instead of trying rapid rehydration,” Dr. Denq said. “It’s OK to have some electrolyte mixes with real carbohydrates (like sugar) with your water but be cautious with sugar if you have prediabetes or diabetes.”
- Snacks: High-energy snacks like trail mix, nuts and energy bars will keep you fueled.
- First aid kit: Include band-aids, antiseptic wipes, blister treatment and personal medications, if needed.
- Navigation tools: A map, compass or GPS device will help you stay on the trail.
- Multi-tool or knife: Handy for unexpected situations.
- Sun protection: Sunscreen, sunglasses and a wide-brimmed hat will help protect you from sunburn.
You can also check out the National Park Service’s list of 10 essentials they recommend when hiking.
5. Dress in layers
Late summer weather can be unpredictable. Dress in lightweight, moisture-wicking layers that you can easily add or remove as temperature changes. This can help prevent sun exposure, heat-related illness and dehydration. Avoid cotton, as it retains moisture and can leave you feeling damp and uncomfortable.
6. Protect against bugs
Insect bites can be more than annoying; they can carry diseases. Apply insect repellent before hitting the trail and consider wearing long sleeves and pants if bugs are bad. Check for ticks after your hike, especially if you’ve been in tall grass or wooded areas.
7. Leave no trace
Respect the trails and environment by following leave no trace principles:
- Pack out all trash: Carry all your garbage out with you, including biodegradable waste like fruit peels.
- Stay on the trail: Avoid creating new paths that can damage the ecosystem.
- Respect wildlife: Observe animals from a distance and don’t feed them. If you see a snake, for example, walk the other way.
8. Know your limits
It’s important to be realistic about your fitness level and hiking experience. Choose trails that match your abilities and don’t hesitate to turn back if you’re tired or conditions become unsafe. Hiking should be fun and not test your endurance.
9. Stay connected
While it is great to disconnect and be one with nature, it’s also important to stay safe. Tell someone your hiking plans, including where you’re going and when you expect to return. Carry a fully charged cell phone and consider bringing a portable charger. A personal locator beacon can be a lifesaver in areas with no cell service.
10. Hike with a buddy
Hiking with a friend or in a group is safer and more fun. In case of emergency, having a buddy can make all the difference. If you prefer solo hikes, remember tip #9.
Takeaway
End-of-summer hiking is a great way to enjoy the last warm days of summer and immerse yourself in nature. By planning ahead, dressing in layers and staying aware of your surroundings, you can ensure a safe and enjoyable experience on the trails. Happy hiking!
