Hiking in hot weather can be challenging but with the right clothing and gear, you can stay comfortable and safe on the trail. Here are some tips for dressing for hot weather hikes:
Lightweight, Breathable Fabrics
When hiking in heat, you'll want to wear lightweight, breathable fabrics that help wick sweat and moisture away from your body. Good options include:
- Synthetic fabrics like polyester or nylon - these dry quickly and help moisture evaporate. Look for shirts labeled as "moisture wicking."
- Natural fibers like merino wool or silk - these are also excellent at regulating body temperature.
- Tank tops and t-shirts made of lightweight, sweat-wicking materials.
- Lightweight hiking pants that convert to shorts for versatility.
Avoid cotton as it absorbs sweat and dries slowly. The last thing you want is sweat-soaked clothes clinging to you as you hike.
Light Colors Over Dark Ones
Wear light-colored clothing, which reflects heat better and keeps you cooler than dark colors. White, tan, light blue or gray shirts are ideal for hot hikes.
Darker colors absorb sunlight and get hotter. Save those black hiking pants for cooler weather.
Sun Protective Clothing & Hats
To protect against sun exposure, wear shirts with UPF (ultraviolet protection factor) ratings, and hats that provide shade for your face, neck and ears.
Good hat options include:
- Wide-brimmed hats that keep sun off your neck and ears
- Baseball caps with flaps in the back
- Sun-protective neck gaiters or buffs
Look for hiking shirts and pants with UPF ratings of 30 or higher. They block out 97-99% of UV radiation.
Proper Footwear
Heat and sweaty feet can lead to blisters. To keep your feet comfortable:
- Wear breathable hiking shoes or boots, low cut to allow air flow
- Choose well-broken in shoes that conform to your feet
- Wear moisture wicking hiking socks to keep feet dry
- Some hikers wear sandals or water shoes when hiking in really hot weather to keep feet cool. Make sure traction is adequate.
Lightweight, Ventilated Rain Jacket
Bring an emergency rain jacket in case of sudden downpour. Look for lightweight, ventilated styles:
- Made of a breathable waterproof fabric like Gore-Tex
- Underarm zip vents to release heat and moisture
- Mesh inner lining that enhances air flow
Avoid ponchos and heavy, plastic-like rain gear that doesn't breathe.
Avoid Excess Layers & Bulky Items
Don't wear extra layers in hot weather. Strip down to basic moisture wicking t-shirt and shorts/pants to stay cool.
Also avoid bulky items in your pack like heavy jackets, blankets, tools or excess food/water. The lighter your load, the cooler you'll be.
When to Wear Long Sleeves & Pants
Long sleeves, pants and other full coverage may be needed for sun/insect protection. Wear in these situations:
- Hiking at high altitudes where UV rays are stronger
- Areas with high bug exposure - permethrin treated clothes deter insects
- Very overgrown trails with poison plants
- Sensitive skin that burns easily
Use lightweight, breathable fabrics for full coverage in heat. soaked clothes clinging to you as you hike.
Stay Cool with Moisture Wicking Base Layers
For cold weather hiking, moisture wicking base layers help regulate body temperature. But they can also be worn in hot weather to help you stay dry and cool.
Look for lightweight synthetic or merino wool long sleeve shirts and pants. The moisture wicking fabrics draw sweat away from your skin. Avoid heavy, thermal base layers meant for winter use.
Let Your Feet Breathe
Air flow is important for keeping feet cool and dry. Here are a few options:
- Low cut hiking shoes with mesh panels - allow maximum airflow
- Sandals like Chacos or Tevas - fully expose feet
- Lightweight hiking socks - wick moisture away from skin
- Breathable trail runners - dry quickly and block less wind/air than boots
Take breaks to air out shoes and socks if your feet are prone to sweating. Carry extra socks to change into if needed.
Use a Wide Brimmed Sun Hat
A wide brimmed hat provides the best sun protection for your face, neck and ears. Features to look for include:
- At least a 3-4 inch brim all the way around
- Dark under-brim to reduce glare
- UPF rated fabric
- Chin straps or drawstrings to keep hat secure in wind
Wide brimmed hat styles like boonies and Tilley hats offer excellent coverage on sun exposed trails.
Don't Forget the Sunscreen!
Generously apply broad spectrum sunscreen SPF 30 or higher to all exposed skin. Reapply every 2 hours and after sweating or swimming.
Other sun protection tips:
- Wear sun sleeves and base layer pants for full coverage
- Seek shade breaks under trees or rock outcroppings
- Wear UV blocking sunglasses
- Sun protective lip balm
Sunburns sap your energy and ruin a good hike. Stay protected.
Protect Your Head from The Sun
Your head and face get a lot of sun exposure while hiking. Be diligent about sun protection for this sensitive area:
- Wear a wide-brimmed hat or baseball cap with a flap in back
- Use SPF lip balm and apply sunscreen to ears, face, and back of neck
- Wear a Buff, bandana or sun protective neck gaiter
- Bring UV blocking sunglasses
- Seek shade from trees, rocks or trailside structures
- Take sun hat on/off as you move in and out of shade
The last thing you want is a burnt, sore face and neck after a hot hike. Take preventative measures.
Hydrate Properly with Electrolytes
Dehydration is a real risk when hiking in heat. Help your body absorb and retain fluid by:
- Drinking an electrolyte drink like Nuun, Skratch or Liquid IV
- Adding an electrolyte powder to your water bottle
- Choosing drinks with sodium to restore what you lose sweating
- Sipping frequently instead of guzzling large amounts
- Carrying hydration salts to add more electrolytes on long hikes
Proper hydration is vital for staying energized and avoiding heat-related illness.
Time Hikes Carefully
Plan hikes during the coolest times of day, usually early morning or evening. Avoid midday heat:
- Start early - be on the trail at sunrise or earlier
- Take a long break midday when it's hottest
- Finish hikes by early afternoon if possible
Check the weather and be flexible. Seek shady trails or save exposed ridges for cooler days. Proper timing prevents suffering through the worst heat.
Seek Shade
Use shade to your advantage when hiking in heat and sun. Strategies include:
- Plan routes with tree cover or rock outcroppings
- Time breaks for shady spots
- Take shade under trailside structures
- Use a sun umbrella when exposed
- Wear a hat and sun sleeves when no shade available
- Avoid fully exposed trails at the hottest times
Utilizing shade on a hot hike can make a big difference in comfort. Actively seek it out along the route.
Know the Signs of Heat Illness
Be alert for symptoms of heat exhaustion, heat stroke and hyponatremia:
- Dizziness, headache, nausea
- Fatigue, weakness or muscle cramps
- Heavy sweating with cool, clammy skin
- Fast heart rate with normal/high temperature - heat exhaustion
- Stopped sweating with hot, dry skin - heat stroke
- Confusion, slurred speech, loss of consciousness
- Puffy hands/feet, disorientation - hyponatremia
Take fast action if symptoms appear. Descend to cooler elevation, get shade, drink electrolytes, remove extra clothing. Seek medical help if severe. Don't ignore warning signs.
Carry Emergency Cooling Gear
Some useful items for sudden heat emergencies:
- Chemical ice packs - snap to activate cooling
- Wet bandanas - cool the neck
- Umbrella - portable shade
- Electrolyte tablets or powder
- Sun sleeves and gloves - instant protection
Having emergency gear can help you respond quickly if someone overheats on the trail. Know how to use them.
Acclimate Slowly
When hiking in a new hot climate, give your body time to adjust. Tips for acclimating:
- Gradually increase hike distance and altitude over the first week
- Stay hydrated and replace electrolytes
- Limit alcohol which dehydrates you
- Take breaks in shade as needed
- Recognize and treat heat illness promptly
- Wear sun protective, moisture wicking clothes
Letting your body acclimate prevents setbacks from sudden heat exhaustion or illness. Adjust slowly.
Know When to Turn Back
If temperatures climb unexpectedly high, don't hesitate to turn around or bail to a cooler trail. Other good reasons to abort a hot hike:
- You run out of water and electrolytes
- Someone is showing signs of heat illness
- Trail conditions are too dangerous in the heat
- You or someone is severely fatigued
- Lightning risk develops
Making the call to turn back takes good judgment. Don't let goals or ego put you in peril. Descend and get cool if needed.
Avoid Mid-Day Exposure
The hottest time on summer trails is midday when the sun is directly overhead. Avoid this time slot:
- Start hikes by sunrise
- Finish by early afternoon
- Take long break at peak sun
- Stick to shade as much as possible
Limiting time in direct sun when UV rays are strongest will help prevent overheating issues. Seek shade.
Know Your Own Heat Tolerance
Everyone handles heat differently based on fitness, acclimatization, hydration, and other factors. Know your limits:
- Gauge your exertion level carefully - don't overdo pace or distance
- Monitor how your body reacts over multiple hikes
- Turn back if you feel yourself overheating
- Stay within your experience and comfort zone
- Don't try to keep up with fitter hikers - go your own pace
Recognizing your tolerance takes honesty. Don't push beyond your abilities in the heat.
FAQs
What fabrics are best for hot weather hiking?
Lightweight, moisture wicking synthetics like polyester or nylon that dry quickly. Also merino wool and silk. Avoid heavy fabrics and cotton that absorbs sweat.
Should I wear shorts or pants in hot weather?
Shorts are cooler but provide less sun protection. Lightweight convertible pants with zip-off legs offer versatility. Wear light long pants if you burn easily or insect exposure is high.
Are hiking sandals a good choice in heat?
They allow max airflow but may lack traction on rough trails. Look for durable pairs with good soles. Water shoes work well for stream crossings.
What's better for hydration - electrolyte drinks or plain water?
Electrolyte drinks like Skratch or Nuun replace minerals lost sweating. This helps your body absorb and retain fluid better than water alone.
Is it unsafe to hike midday in direct sun?
It's not advised, especially on exposed trails. UV rays are strongest and temperatures peak at midday. Heat illness risk climbs. Start early, siesta midday, then finish afternoon if possible.
Conclusion
Hiking comfortably in hot weather requires the right clothing, gear, timing, hydration, and heat safety knowledge. Moisture wicking and sun protective fabrics will keep you drier and cooler. Seek shade, avoid midday exposure, and pay close attention to hydration and electrolyte intake. Listen to your body and don't push past your heat tolerance. With smart preparation, you can safely enjoy hiking all summer long. Adjust your approach as the thermometer rises, and you'll thrive in the heat.
