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Backpacking in the Heat

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In this video you will learn how to protect yourself from the sun and heat whilst out hiking

Find the other videos in this chapter from our hiking program on our website

Remember to stay hydrated!

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Voice-over by Dominic di Rollo

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Protecting yourself from the heat and the sun when hiking

In this video, you are going to learn how to protect yourself from the heat and the sun when hiking. Prolonged exposure to the sun without protection can lead to sunstroke or heatstroke, which can be serious. Thankfully this can be easily avoided with by adopting some good habits.

To protect yourself from the heat and the sun when hiking, take note of these three points : hydration, protection and cooling down.

First of all, hydration. Good hydration begins before your hike. Roughly 3 hours before departure, start to drink small amounts of water.

Make sure to bring enough water with you, it can contain a small amount of salt or sugar to improve hydration.

During your hike, drink small amounts regularly, about every 15 to 30 minutes, without waiting to be thirsty.

Secondly, protection. To protect yourself from the sun, wear light-coloured clothing, and protect your head with a hat or a cap.

Bring sunscreen to protect the exposed areas of your skin, and sunglasses.

Keep the middle of the day for eating and resting, and hike in the morning or the evening as much as possible, when it is less hot.

Thirdly, cooling down. To help your body regulate it's temperature, walk in the shade as much as possible and take breaks in places where there is a breeze.

If you feel very hot, splash water on your face and the back of your neck.

A common mistake is to think that very cold water will hydrate best. In fact, it is preferable to use chilled or room temperature water, which is more easily assimilated by the body.

In short, to protect yourself from the heat and the sun, remember to keep hydrated, to protect yourself and to help your body to cool down.


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Sikana - How to Walk Downhill
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