Top 10 tips on how to keep cool when hiking

As Ella Fitzgerald sings so exquisitely, It’s too darn hot, although I don’t think it was the climate crisis that she had in mind when she sang it somehow. It’s worth treating yourself to a listen though. Meanwhile, please read and remember some top 10 tips for staying cool on hiking holidays, when temperatures start to go off the scale. Responsible travellers are all too aware that the planet is heating up, but it’s vital that you don’t let your body overheat along with it. So, let’s stay cool out there, folks and enjoy those, as Ella also sings (a little more appropriately for these times) ‘Blue Skies’.

1. Consider cooler destinations

It’s already clear that many of our adventurers are heading for Northern Europe rather than the south in peak summer months, as the impacts of the climate crisis spread like, well, wildfire. Many of these countries are still stunning in October or November, or as early as March or April, but for steaming summer sojourns, this may be your time to explore Sweden, Denmark, Norway, Scotland or Ireland. Kerry is cooler than Kefalonia in August, for sure, Jutland or the Jotunheimen Mountains are a joy and Sweden’s archipelagos are soothing rather than sizzling.

2. Never go without H₂O

When sweating, your body burns through water and salts speedily, and so you need to keep drinking small, consistent amounts all the time, not just when you’re thirsty. Experts recommend sipping every 15-30mins, and also keeping an eye on the colour of your urine too, to ensure that it’s not too dark. Having a hydration bladder with the drinking tube in your eyeline at all times really does the trick. Or carry a filtering water bottle so that you can use local streams to top up water supplies if necessary.

It’s also worth drinking around 500ml of water with an electrolyte tablet around one hour before you start your walk. Then use electrolytes during your hike, and one after the hike too to avoid cramping, restless legs and to help recovery. Personally I use my filtered water bottle to store my electrolyte drink, and then top that up at a water supply when I can. In short, when it’s boiling, plan to consume, slowly but surely, about 3L per day, in addition to the electrolytes.

A stainless steel water bottle, with double-walled vacuum insulation, is best for keeping water cool, and ask for ice from the hotel bar if there is one, to add to your water before you head off. You can also use this to keep your feet cool at night.

Water bladders come in different sizes, from 1L to 3L generally. For remote mountain hikes, go for the larger ones.

3. Use a ventilated backpack

It goes without saying that you need a sunhat at all times and a wide brimmed one too. It’s also worth having a backpack that has a mesh panel at the back and also a back spacer, so that it doesn’t sit flat against your back. This way, air can flow through and not get trapped between the backpack and your skin. You can also buy mesh back panels separately to attach to your daypack.

4. Seek out the salt

As well as electrolytes, always have some salty snacks to hand such as salted nuts or crackers, pepperami or jerky. These are a quick way to replace lost salt through sweating. For other refreshing snacks, having frozen fruit stored in a sealed bag or container is a handy one.

Electrolytes are invaluable on long, hot hikes.

5. Seek out the shade or have a swim

If there are several hiking options available on our daily itinerary, seek out the one that offers as much shade as possible. If in doubt, chat with our local representative on the ground to see if they think a route is going to be too exposed in high temperatures. In general, many of our hiking holidays in southern Europe aren’t available in July and August anyway, but we can always advise on alternative routes when needed on certain days.

If swimming is possible, this is one of the quickest ways to cool everything down. So always have a swimsuit in your backpack in hot weather. Even if you immerse yourself in cool water for a short period, it helps regulate your core temperature. And reduce swelling of feet too, if your boots are starting to feel the pinch. But always swim responsibly of course. If there isn’t anywhere to swim, you can just splash cold water on your wrists, ankles, or neck which are the best touchpoints to cool down quickly.

Two of our happy hikers taking a dip on a walking holiday in Perast, Montenegro.

6. Head out early

On very hot days, start your hike as early as possible and, if your hotel doesn’t serve breakfast early enough, you can always request that they provide a breakfast picnic for you to take with you. Most importantly, never hike if there’s an extreme heat warning.

7. Best hiking socks to keep feet cool

Most of us know to wear breathable fabrics that will wick away the sweat from your skin and dry quickly. But we don’t always think about finding the best hiking socks to keep feet cool, and we just pack our faithful footwear. For hot weather hiking, lightweight, breathable socks such as thin merino or synthetic moisture-wicking ones are the way to go. For more information, see our blog, What to pack for a hiking trip.

8. Hiking boots that keep your feet cool

Every hiker has a view on the right boots to take on a walking holiday, and we have jumped on that boot bandwagon by writing a blog on it. For very hot weather, it’s worth having lightweight synthetic boots, rather than heavy ones. Go for a mesh top, and without Gore-tex as it’s less breathable. Similarly, breathable trail running shoes are also a good option in dry, hot weather. Another option is to bring light trekking sandals with you on a hot day, so that you can give your feet a breather for a while. Apart from that, dip your tootsies in a glacial river or lake when you get the chance and that will soon cool them down.

It’s worth carrying a pair of trekking sandals in addition to sturdier shoes or boots during hot weather.

9. How to keep your dog cool while hiking

Very warm weather may be dangerous to dogs that are used to colder climates. If you’re concerned about a particularly hot day, you can always skip a day of walking on your itinerary. Or if the heat catches you out, seek shade or a stream, give your dog (and you!) plenty of water and, if you have one, use an instant ice pack. We also highly recommend this cooling jacket for those really hot hikes, or hot nights. For more information, see our blog, Top tips on hiking with your dog.

10. Learn the signs of heat stroke

Most of us know that it’s vital to keep hydrated while hiking, but not so many of us are aware of the impacts of heat, and the ways in which it can affect us. We have more details in our blog, Hiking safety tips, but there are several stages of a build-up to heat stroke to be aware of, the last one being very serious. The first is heat cramps, and if this happens, get shade, rest, stretch and hydrate.

The next stage is heat exhaustion, the main symptom of which is not being able to pee anymore. With this comes headaches and nausea. This is time to get water on the body, especially around the neck and armpits, and get back to base as soon as possible and, if in doubt, call for help. If things progress to a heat stroke, with increased heart rate and rapid pulse, as well as confusion, get emergency help. And gently cool down the body in the shade while waiting. For more information, read the expert leaders at Mountaineering Scotland.

We have plenty more blogs on packing and preparing for your natural adventures. Some of my favourites include: What to pack for a hiking trip, Choosing a hiking bag, How to prepare for a hiking trip and Staying in a mountain hut. For more information on any of our hiking or cycling holidays, please don’t hesitate tocontact our adventure specialists.