How to Hike Safely in Hot Weather

How to Hike Safely in Hot Weather

We love a good summer hike – early mornings, long daylight hours, and plenty of swimming spots along the way. But hiking in hot weather comes with its own set of challenges. If you’re not prepared, the heat can quickly turn a fun day out into something dangerous.

Whether you’re tackling a coastal track or heading inland where the sun beats down harder, it’s important to know how to hike smart and stay safe. Here are our go-to tips for keeping cool, avoiding sunburn, and staying one step ahead of heat exhaustion.

1. Start Early, Finish Early

In summer, timing is everything. The earlier you hit the trail, the better. Not only do you get to enjoy cooler temperatures, but you’re also more likely to see wildlife and enjoy quieter trails.

Aim to be on the track just after sunrise and plan to finish your hike by late morning or midday, before the sun is at its harshest.

2. Pick the Right Trail

Not all trails are created equal in hot weather. When the mercury climbs, it’s best to choose hikes that offer:

• Plenty of shade (think forested trails or gullies)
  
  
• Access to water for swimming or cooling off
  
  
• Shorter distances or lower elevation gain
  

Avoid exposed ridge lines or fire trails without shade – they turn into ovens under the midday sun.

3. Stay Hydrated (Seriously)

We know it’s obvious, but it’s also the most important. Dehydration can creep up on you fast, especially when it’s hot and humid. Bring more water than you think you’ll need – and then some.

• Minimum: 2 litres. 
  
• Electrolytes: Consider adding rehydration salts or electrolyte tablets, especially on longer hikes
  
  
• Invest in water purification gear. Filters, tablets, solutions: there's a lot to choose from. The great thing is most options are small and lightweight to keep in your pack in case of emergencies.
  
  
• Drink small amounts often rather than chugging a whole bottle at once
  

If you’re hiking with kids, keep an eye on their water intake too. They might not realise they’re getting dehydrated until they start feeling off.

4. Dress for the Heat

Lightweight, breathable clothing is a must. Go for:

• Light colours that reflect the sun
  
  
• Loose-fitting clothes that allow air to circulate
  
  
• Moisture-wicking fabrics to help sweat evaporate
  
  
• A wide-brim hat to shade your face, neck and ears
  
  
• UV-blocking sunglasses to protect your eyes
  

It might sound counterintuitive, but long sleeves and pants can actually keep you cooler by protecting your skin from the sun – just make sure the fabric is light and breathable.

5. Use Sunscreen (And Reapply It!)

A sweaty hike can strip sunscreen faster than you’d think. Use a high-SPF, broad-spectrum sunscreen, and don’t forget the often-missed spots: backs of hands, ears, neck, and behind your knees.

Reapply every couple of hours – especially if you’re sweating a lot or swimming.

6. Know the Signs of Heat Exhaustion

Heat exhaustion can sneak up on you, especially if you’re pushing yourself. Learn to recognise the signs:

• Headache
  
  
• Nausea or dizziness
  
  
• Excessive sweating or clammy skin
  
  
• Fatigue or weakness
  
  
• Muscle cramps
  

If you or someone in your group starts showing these symptoms, stop hiking, find shade, sip water slowly, and cool down as quickly as possible. If symptoms don’t improve, it’s time to call for help.

7. Take Breaks in the Shade

Don’t wait until you're exhausted. Rest regularly in cool, shady spots, especially on steep or exposed sections. Even a five-minute break every 30–45 minutes can help keep your body temperature down.

We often bring a small cooling towel or use a bandana soaked in water to wrap around our necks – it makes a world of difference on really hot days.

8. Keep an Eye on Each Other

If you're hiking with friends or kids, check in regularly. Sometimes it’s easier to spot signs of heat stress in someone else than in yourself. A quick "You drinking enough?" or “How are you feeling?” can go a long way.

9. Don’t Be Afraid to Turn Back

There’s no shame in cutting a hike short if the conditions aren’t right. It’s better to turn around early than push through and risk heat stroke. The bush will still be there tomorrow.

Final Thoughts

Hot weather hiking can be absolutely amazing – think crystal-clear creeks, early morning light, and dips in swimming holes along the way. But safety always comes first. With the right planning, gear, and mindset, you can enjoy every sun-soaked step without running into trouble.