Free AI web copilot to create summaries, insights and extended knowledge, download it at here

Abstract

your capabilities</h2><p id="a8c4">If you are not used to hiking, don’t try a 10-mile hike in 90-degree weather. Even one mile in 90-degree weather might be too much if you are not in shape.</p><p id="b7ed">Everything is relative. Last month I thought 80 degrees was hot. This morning I was happy with a cool 80 degrees for my morning walk. You can adjust to almost any temperature, but it takes time.</p><p id="69e3">What works for other people may not work for you. Pay attention to what your body is telling you. Increase your endurance gradually.</p><figure id="7b61"><img src="https://cdn-images-1.readmedium.com/v2/resize:fit:800/0*ddkkuNlq7jukYRGk.jpeg"><figcaption>Another trail through the National Parks of Utah.</figcaption></figure><h2 id="3514">Dress for success</h2><p id="7787">Wear a hat with a wide brim. Some portable shade is a good thing. Wear loose-fitting clothing. Avoid long pants. They will weigh you down. Use sunscreen. Light colors will also reflect sunlight and keep you cooler than dark colors.</p><p id="85c3">Consider a walking stick. That little bit of extra support will help a lot. I resisted that for a long time thinking that was just for old people. Once I tried it, I was convinced, and now I used one.</p><p id="265a">Wear the most expensive shoes you can afford. It will make a tremendous difference in how much you enjoy your hike.</p><h2 id="c732">Stay hydrated</h2><p id="00c6">There is nothing more important than keeping enough water in your body. If you feel very thirsty, you are already dehydrated. Health officials recommend <b>a liter, or about 32 ounces, of water per hour of hiking in summer. </b>Your mileage may differ but probably not by a lot. If it is 90-plus degrees, or if the trail is particularly hard, use even more water.</p><p id="c964">Avoid caffeine and sugary drin

Options

ks. They do not hydrate your body as well. However, some caffeine can expand your blood vessels and increase blood flow and that is a good thing. But in general, plain water is the best thing you can drink. Sports drinks with electrolytes are also ok to use.</p><p id="f89b"><b>Drink as much water as you can stand to drink before your hike begins. </b>If you are going more than a couple of miles, carry a small backpack with extra bottles. You never know what might happen, and you might run across someone who needs water desperately. I would use the liter-per-hour standard, and another liter on hand just in case you need it.</p><figure id="a1d2"><img src="https://cdn-images-1.readmedium.com/v2/resize:fit:800/0*rv23L-LCOsnqcoK6.jpeg"><figcaption>The canyons can be gorgeous, but you have to take everything you need.</figcaption></figure><h2 id="123a">Plan Ahead</h2><p id="7a8a">Plan your hikes for very early morning or very late afternoon. In summer the coolest time of day is at daylight. It can be a hassle, but being at the trailhead as soon as it gets light, will make for comfortable hiking. Keep in mind it’s going to get hot in a couple of hours, so figure that into your route.</p><p id="25eb">The evening gets cool too but generally stays humid. Still, it's a good time to go hiking. Know when it’s going to get too dark to see and figure that into your plan.</p><p id="fdd3">Pay attention to the weather report. Hiking in light rain is not too bad, and it's certainly not as hot.</p><p id="86f8">Make sure someone knows where you are going and when you will be back.</p><h1 id="46da">Conclusion</h1><p id="09cd">Don’t let the heat keep you from hiking and enjoying the outdoors during summer. Watching the weather, planning, and paying attention to what your body is saying will keep you safe.</p></article></body>

Don’t Have a Stroke, Man

Five tips you need to stay safe out there in the heat

A narrow trail on a mountainside at Arches National Park in Utah.

The heat of summer is upon us, and most of us either love or hate it. I’ll admit I am on the love side of that equation. But the heat can be dangerous if you are not prepared.

The heat can sneak up on you, and you will be in trouble before you know what hit you. It can be even worse if you are not used to the heat. But with some preparation and conditioning, you can still hike a lot in the heat of summer.

A lot depends on what you are used to. Some people run in 95-degree weather, and others sweat and struggle at 80-degree walking. Know your limitations and don’t try to go far beyond what you are used to.

Summer is a lot of fun, but the heat can be dangerous. Some simple precautions will keep you safe most of the time.

Listen to your body

When you are out in the heat, you are going to sweat. This is a good thing. You are losing water though, so put a lot back in. Pay attention to your thirst and fatigue levels.

If you start feeling dizzy, lightheaded, or weak, you are in trouble. Get to some shade and try to find some water. Usually, your body will get to that point gradually. It can sneak up on you if you are not paying attention.

There is a balance between knowing your limitations and pushing yourself to improve your limitations. Listening to your body is key. Don’t try to make huge gains in a single day.

Stay within your capabilities

If you are not used to hiking, don’t try a 10-mile hike in 90-degree weather. Even one mile in 90-degree weather might be too much if you are not in shape.

Everything is relative. Last month I thought 80 degrees was hot. This morning I was happy with a cool 80 degrees for my morning walk. You can adjust to almost any temperature, but it takes time.

What works for other people may not work for you. Pay attention to what your body is telling you. Increase your endurance gradually.

Another trail through the National Parks of Utah.

Dress for success

Wear a hat with a wide brim. Some portable shade is a good thing. Wear loose-fitting clothing. Avoid long pants. They will weigh you down. Use sunscreen. Light colors will also reflect sunlight and keep you cooler than dark colors.

Consider a walking stick. That little bit of extra support will help a lot. I resisted that for a long time thinking that was just for old people. Once I tried it, I was convinced, and now I used one.

Wear the most expensive shoes you can afford. It will make a tremendous difference in how much you enjoy your hike.

Stay hydrated

There is nothing more important than keeping enough water in your body. If you feel very thirsty, you are already dehydrated. Health officials recommend a liter, or about 32 ounces, of water per hour of hiking in summer. Your mileage may differ but probably not by a lot. If it is 90-plus degrees, or if the trail is particularly hard, use even more water.

Avoid caffeine and sugary drinks. They do not hydrate your body as well. However, some caffeine can expand your blood vessels and increase blood flow and that is a good thing. But in general, plain water is the best thing you can drink. Sports drinks with electrolytes are also ok to use.

Drink as much water as you can stand to drink before your hike begins. If you are going more than a couple of miles, carry a small backpack with extra bottles. You never know what might happen, and you might run across someone who needs water desperately. I would use the liter-per-hour standard, and another liter on hand just in case you need it.

The canyons can be gorgeous, but you have to take everything you need.

Plan Ahead

Plan your hikes for very early morning or very late afternoon. In summer the coolest time of day is at daylight. It can be a hassle, but being at the trailhead as soon as it gets light, will make for comfortable hiking. Keep in mind it’s going to get hot in a couple of hours, so figure that into your route.

The evening gets cool too but generally stays humid. Still, it's a good time to go hiking. Know when it’s going to get too dark to see and figure that into your plan.

Pay attention to the weather report. Hiking in light rain is not too bad, and it's certainly not as hot.

Make sure someone knows where you are going and when you will be back.

Conclusion

Don’t let the heat keep you from hiking and enjoying the outdoors during summer. Watching the weather, planning, and paying attention to what your body is saying will keep you safe.