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Is mountain hiking in the summer challenging or easy? Check out some cool mountain hiking hacks in this article, #teamKlook.
Dry season is the perfect time to conquer steep cliffs, relax by the emerald green lakes, or capture picturesque scenes atop mountains. Planning a mountain hike or trekking with your best buddies is even more exciting. However, prolonged hot weather is something to consider; without proper preparation, you may face many difficulties or even unnecessary injuries.
Here are some useful hacks for trekking, mountain hiking in the hot summer, including:
- Planning: know when and where is the best time for mountain hiking.
- Choosing clothing, gear: attire that keeps you comfortable throughout the journey.
- Healthcare: avoid sunburn, dehydration, hyponatremia, cramps, sunstroke, and heat shock.
Summer mountain hiking - some hacks when planning
Selecting the time and location for mountain hiking is the first step in planning your journey. It takes the body from ten days to two weeks to adapt to high temperatures. Therefore, if it's your first time mountain hiking, trekking in the summer, prioritize shorter routes.
1. Choose the departure time
Avoid hiking at noon: the hottest time of the day is usually from 12 noon to 3 in the afternoon. You should depart in the morning to arrive at your destination by noon or hike after 3 in the afternoon. If you cannot change your departure time due to unforeseen circumstances, choose a route along the stream or with plenty of shade from trees, lakes, etc.
Don't hesitate to hike at night: on days with peak hot temperatures, hiking at night is not a bad idea at all. To ensure safety when trekking at night, consider hiring a local guide or inviting experienced locals to join you.
2. Choose the mountain hiking location
Stay in the shade: lush greenery along with towering rock walls will be the perfect shield for you against the harm of UV rays.
Prioritize waterfront routes: trekking near the beach, river, stream, or lake not only offers stunning views but also brings in a refreshing breeze. If trekking along a river, frequently wet your clothes, hat, and bandana then drape them over yourself to quickly cool down.
Can't decide on the ideal starting point? Check out these mountain hiking spots near Saigon now!
How to choose clothing and gear for summer trekking
1. Pay attention to clothing materials
Opt for lightweight, sweat-wicking garments to help regulate body temperature easily. Say hello to nylon and polyester. Bright-colored clothes reflect sunlight instead of absorbing heat, creating a cooler sensation. A white or brown button-up shirt, shorts, or khaki pants are excellent choices.
Cotton clothing isn't favored by the trekking community. While it absorbs moisture quickly, it dries slowly and clings to the body, making movement difficult. However, on hot dry days, cotton's moisture-retaining properties can make you feel more comfortable. If planning an overnight camping trip, remember to bring spare clothes and choose synthetic fibers over cotton.
2. Invest in specialized apparel
Most sportswear brands offer clothing specifically designed for trekking and mountain climbing, often with high durability and intelligent ventilation holes. #teamKlook, opt for products with UPF 15, UPF 30, or UPF 50+ ratings - clothing that provides certain levels of protection against UV rays from the sun. Besides basic clothing, a jacket is also essential for those with sensitive skin, providing both sun protection and protection against scratches from vegetation or insect bites.
3. Wear a hat
You definitely don't want to get sunstroke while in the middle of the wilderness. Always wear a wide-brimmed hat.
4. Protect your neck with a scarf
Dampen a bright-colored bandana and wrap it around your neck; as the moisture evaporates, you'll feel refreshed throughout the journey. There are bandanas on the market containing liquid crystal polymers, providing longer-lasting cooling than regular fabric bandanas.
5. Wear properly fitted socks
Socks that are too loose can cause friction leading to blisters, while socks that are too tight create pressure points, causing foot pain and increasing the risk of slipping. It's best to choose socks that fit snugly, made from wool or synthetic fibers (stay away from cotton).
6. Pack extra hydration
Carrying gear while hiking can be cumbersome. It's exhausting to constantly lift and lower a backpack weighing tens of kilograms just to drink water. Therefore, consider purchasing additional hydration packs (which can be placed in a separate compartment, close to the back of a specialized hiking backpack) so you can drink water from the nozzle anytime, anywhere.
Health considerations for summer hiking
Sunburn, dehydration, cramps, fatigue, and heatstroke are some common health issues encountered during trekking.
1. Sunburn
In addition to UV-protective clothing, use sunscreen to avoid painful sunburn. If your journey lasts more than 2 hours, choose sunscreen with SPF 30 or higher. Apply sunscreen at least 15 minutes before starting your hike. Reapply sunscreen every 2 hours, after about 40-80 minutes of walking, or immediately after swimming.
2. Dehydration
Staying hydrated is crucial when hiking, trekking in the summer. Dehydration can make you feel uncomfortable and lead to various dangerous reactions such as cramps, heat exhaustion, fatigue, and sunstroke.
How much water should you drink when hiking? This depends on several factors, such as temperature, humidity, age, physical condition, difficulty level, and duration of the hike. On average, a person needs to drink half a liter of water per hour, under moderate activity and temperature conditions. Based on that, adjust the amount of water intake accordingly.
If you're hiking with a pet (such as a dog), make sure to bring along water for them as well as a water bowl for your furry friend.
3. Hyponatremia
In contrast to dehydration, hyponatremia (or water intoxication) is a relatively rare condition, often occurring in individuals engaged in continuous high-intensity activities such as marathon runners, ultra-marathoners, or triathletes. However, you should still be cautious of hyponatremia when embarking on long-distance hikes.
The symptoms of hyponatremia are similar to those of dehydration: fatigue, headache, and nausea. This can lead some individuals to mistake the condition for dehydration and drink more water, exacerbating the situation. In severe cases, hyponatremia can cause seizures and even death.
To prevent hyponatremia, monitor your water intake during your journey. Drink water every 15 - 20 minutes, taking only a few sips each time, and do not drink more water than the amount of sweat you lose. You can also add a little salt to your drinking water or carry sports drinks to balance electrolytes and replenish energy with biscuits, salt tablets, etc.
4. Muscle Cramps
Muscle cramps due to heat are a condition of muscle spasms, often occurring during high-intensity activity in hot weather. You should consider this as a warning signal when your body is nearing its limit and needs rest. Drinking water is also an effective way to limit muscle cramps. When experiencing muscle cramps, you can perform some gentle massage and stretching exercises to alleviate pain.
5. Sunstroke
The human body often succumbs to heat pressure. Sunstroke is unavoidable when experiencing dehydration or prolonged exposure to high temperatures. Some symptoms of sunstroke include sweating, rapid heartbeat, dizziness, fatigue, nausea, headache, or fainting. When encountering these symptoms, quickly seek shade to rest, loosen clothing, and use a cloth (if available) to shield from the sun. Drink plenty of water and consider consuming salt to replenish electrolytes. If near a water source, wet a cloth or hat and place it on the body to cool down.
6. Heat Shock
Heat shock occurs when the body temperature rises sharply above 40 degrees Celsius, accompanied by organ damage and neurological dysfunction. Some symptoms of heat shock include severe headache, dizziness, nausea, vomiting, disorientation, loss of consciousness, excessive anxiety, and fever above 40 degrees Celsius. When experiencing heat shock, the patient requires immediate medical assistance. You can provide first aid to a person experiencing heat shock through the following methods:
- Move the patient to shade, a cool place, loosen clothing, fan, or splash water on the body.
- The patient can be immersed in cool water, avoiding crowded areas to maintain cool air circulation.
- Give the patient water to drink.
- Take the patient to the nearest medical facility.
How to Avoid Sunstroke and Heat Shock When Hiking in Summer?
