Hiking safely in the heat: What to know

(COLORADO SPRINGS) — Hiking is a popular activity in Colorado, drawing thousands of outdoor enthusiasts each summer. But with a dangerous and long-lasting heat wave expected this week, experts want you to be prepared.

Colorado is rolling right into the dog days of summer, with a prolonged heat wave set to surge into the Rockies. The summer heat in Colorado typically peaks from July 2 to Aug. 11, and it is typically the hottest and most humid time of the year for a large portion of the U.S.

Sunny days are prefect for lacing up your boots and heading out in search of an alpine lake, a mountain summit, or a dramatic slot canyon. But along with the sun can come intense heat, and if you don’t manage the combination of the two properly, your fun day can turn into a painful and potentially dangerous one.

“Well the best thing to do is plan your trip around the hot weather, we know its going to be hottest mid day so try to go out early in the morning or later in the afternoon, and avoid the worst part of the day,” said Bob Falcone, ‘Hiking Bob,’ a local hiking enthusiast. “The best thing to avoid getting in trouble in the heat is to just not be out in the heat.”

Hiking early or later can help avoid the hottest parts of the day, but there are other steps you can take to protect yourself from heat-related illnesses like heat stroke, according to Modern Hiking:

• Dress appropriately: Wearing light colors that reflect the suns rays, made of light, breathable materials.

• Wear sunscreen: Coloradans are at a particular risk for sun exposure, as the altitude means the sun’s rays are more intense and can result in quicker burns.

• Hydrate: Bring more water than you think you’ll need. Sip often, rather than waiting to drink larger amounts, as your body can only efficiently absorb about a half-liter of water every hour and in many cases chugging a lot of water at once can actually do more harm than good.

• Bring salty snacks: In addition to replacing the water your body is losing, you need to replenish its electrolytes. Trail mixes and complex carbohydrates will help boost your body’s electrolytes, provide sustained energy, and will be easier on your stomach.

• Take breaks: If you’re stopping to drink or snack, find a shady spot and be kind to your body.

• Know the signs of heat stroke: When your core body temperature gets too high, you run the risk of suffering from heat stroke – a potentially lethal condition. The most common early signs are:

  • Throbbing headache

  • Dizziness

  • Muscle cramps

  • Nausea

  • Disorientation or confusion

  • Lack of sweating, despite hot temperatures

If you believe you may be suffering heat stroke, get out of the heat and seek medical attention as quickly as possible.

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