How to Beat the Heat in Summer While Hiking

Hiking in the hot summer months can be challenging and demanding for your body to handle the heat. Last summer, we tried out simple tricks in the Southwest of the US that worked pretty well.

Holding the head under cold water to beat the heat. — A cold head and wet sun hat are fantastic in the heat.

If you carry plenty of water or water is provided during the hike, cool down your head. If possible, sleep in the forest close to a cooling river (but higher up due to the risk of flooding), as we did, for example, in Sedona.

A man sitting on a trunk next to a tree in GSENM — Preparing coffee early in the morning in GSENM at the Hole in the Rock Road.

Get up at dawn and finish your hike before midday or start late in the afternoon and take a torch with you in case the trail takes longer than planned.

A hiker at a creek putting in a scarf — During this water hike, we always soaked our hat and buff full of water - Coyote Gulch

Do hikes that lead through water, a creek, or a river—we did this multiple times, like through the Narrows or to the Kanarra Falls.

Refreshing Hikes Leading Through Creeks or Rivers

Grand Canyon in the Summer

Me hiking barefoot through the creek to cool down — Break at Havasupai Garden - Garden Creek

Getting acclimatized to the heat takes one to two weeks, but afterwards, you can handle the heat much easier. Therefore, we planned to hike into the Grand Canyon the South Kaibab Trail down to the Colorado River and the Bright Angel up after two weeks in the heat. This was the most challenging track of all, but we knew how to master it. Do you wish to learn more about this hike? We did it already 19 years ago and again in our mid-50s. This time we were much better prepared and trained which made the difference. This hike was a once-in-a-lifetime experience: Grand Canyon-South Rim Hiking.

Salty Nuts for hiking — Salted cashew nuts and pistachios

Most crucial, drink plenty of water daily plus electrolytes and eat salty snacks.

All water bottles from a hike — This is what we drank during a 16 km hike - almost 2 gallons - more than 7 l

Don't drink any alcohol after such trips. Why? Alcohol dehydrates you, but coffee or tea is fine.

A water soaked towel around the neck — A towel soaked with the creek water

What kills you in the winter is a lifesaver in the summer: Take a cotton or wool buff and soak it in water. It will perfectly cool you down.

Wearing a hat to protect against the sun — It was too windy for my hat

Always wear a broad-brimmed hat; you can also soak this one in water to cool your head.

Wear a lightweight, long-sleeved shirt to protect your arms from getting sunburnt and even better also this we put into water.

A woman with umbrella against the intense sun — It was a hot day at the Toadstool Hoodoos close to Page.

On such extreme hikes in the heat, hear to your body what it is telling you. If you need to rest, rest in the shade. But what if there isn't any? Well it may look funny but an umbrella is a great solution.