The Effects of Heat when Walking and Hiking

It's easy to assume that exposure to excessive heat is a rare problem in the UK. However, cases of severe sunburn and/or heat exhaustion are not uncommon. Here are some tips to avoid the problems.

You should consider:

Food and Water

Maintaining your energy levels and avoiding dehydration or electrolyte depletion are crucial - see Hill Skills > What to Take > Nutrition

Fitness

In high temperatures, do the minimum of work necessary. Try to keep out of the sun during the hottest part of the day. Take regular breaks.

Protection

Use high protection skin creams on all exposed areas not forgetting under your chin, your lips and the tops of your ears. Don't forget to include sunglasses that block out both UVA and UVB and insect repellant to ward of those pesky midges.

Clothing

Developments in fabric technology mean that there is clothing readily available that is breathable and will wick away moisture so that sweat evaporates more quickly.

Wear loose, lightweight, light coloured clothing. Consider tops with long sleeves that can be rolled up and down.

Hats are also really important in the sun. Try to wear a hat made of a breathable fabric or one that has mesh vents. It's also worthwhile considering a hat that provides additional cover for the back of your neck and/or a visor.

Adjust your clothing as conditions change throughout the day - don't struggle uphill wearing waterproof clothing when that shower has stopped.

Backpacks or Rucsacs

It may seem obvious but carefully check the amount of gear that you're taking - take the minimum without compromising your safety.