This is a topic that has been weighing on my mind a lot as Catherine and I approach our Rim-to-Rim hike. Staying cool while hiking in the summer heat is going to be one of our biggest struggles. Ideally, we would do this hike in the fall or spring, but snagging a reservation at Phantom Ranch during those months proved too difficult. Instead, we’re hiking it in mid-August…yep, you heard that right.

In an effort to not fall victim to heat exhaustion or heat stroke I’ve put together a list of ways to help stay cool while hiking in the summer heat. As an added bonus I also included a list of signs and symptoms for heat stroke and heat exhaustion at the end of the post.

10 Tips to Stay Cool While Hiking in Summer Heat

1. Timing is key. Avoiding hiking during the hottest part of the day is the best way to stay cool. Generally speaking, the hottest part of the day is between noon and 3pm. I completely understand not wanting to get up early on the weekend, (I’m right there with ya), but if you want to stay cool and avoid heat exhaustion this is a really good way to do it. If you can’t avoid hiking during the hottest part of the day do your best to choose trails with plenty of shade. If you’re feeling brave you could also go for a night hike. REI has a great post filled with tips for night hiking.
2. Choose the right hike. Hike location can really help with the heat. The first thing to look for is shade. If at all possible find a hike in a canyon, or in a forested area to provide an extra shield from the sun. If you live near the mountains, head upward towards cooler temperatures. Hiking near water can also really help. If you’re near a lake or ocean you can take advantage of the breeze and stop to dunk your hat or bandana in the water to cool you down.
3. Take breaks. This one is deceptively simple. One of the best ways to stay cool on a summer hike is to remember to stop and allow your body to cool down a little. I know it can be tough to stop, especially if you have an awesome destination in mind, but taking a few minutes to sit in the shade can really allow your body to revive a little and cool down before you keep moving forward.
4. Dress accordingly. The clothing you wear can make a HUGE difference when you’re hiking in the summer heat. The best way to go is loose and breathable light-colored clothing. You might be tempted to wear shorts and a tank, but I highly advise you to cover up. There are plenty of brands out there making high tech UPF clothing that will shield you from the sun and provide plenty of breath-ability. I always wear long sleeves (I love this Patagonia hooded top) and generally wear long pants or sometimes capris. I’ve put together a huge list of plus-size hiking clothing recommendations for all your hot weather hiking clothing needs. For additional protection make sure to put on a hat, bandana or one of these Kafta Kool ties, they stay cool for several hours.
5. Bring extras. This one is more of a comfort tip, but I think it’s worth mentioning. If you’re hiking in the heat chances are your clothing is going to get wet. One of the best tips Catherine has taught me is to bring an extra pair of socks and a clean shirt. If you start feeling a blister you can change your socks and hopefully reduce the chances of it getting worse. The extra shirt is great for the turn around point, or the ride home. I also try to throw my Birkenstock’s in the trunk of our car before we head out that way when we drive home I can take off my socks and shoes and drive home with breezy feet.
6. Wear sunblock. This one is simple, and while it technically won’t keep you cooler, it will protect your skin. I love BeautyCounter’s Countersun Mineral Sunscreen Mist SPF 30. The mist sprays on white so you can actually see any spots you missed. Make sure to reapply as directed, especially if you’re hiking longer than 2 hours.
7. Bring on the water. As you’re hiking your also losing water. A good rule of thumb to use is you need 1/2 liter of water for every hour of moderate hiking in moderate weather. For hiking in hot weather, you will want to bring 1 liter of water for every hour you will be hiking. When you’re figuring out how much water you need to make sure to take into account the mileage you’re planning on hiking and the amount of climbing the hike includes. Always remember to bring enough water for your dog too if you have a pup coming along.
8. Add in some salt. This one might seem strange, but as you’re losing water you’re also losing salt. Drinking plain water won’t replenish the electrolytes your body is using. You can drink your electrolytes using tablets like Nuun Hydration tablets or you can bring some salty snacks like trail mix, pretzels, or chips. They really hit the spot on a big hike.
9. Know the signs of severe dehydration. If you start to notice any of these conditions make sure you stop and respond accordingly. This could mean taking a longer break in the shade. Dunking your shirt or hat in a river to cool you down. Drinking some electrolyte water like Nuun or eating a salty snack.
10. Know the signs and symptoms of heat exhaustion. Severe dehydration and heat exhaustion are often found together. If left unattended head exhaustion can increase in severity, causing a much more dangerous situation known as heat stroke. If you start to notice any of these symptoms react in the same way as severe dehydration. Get out of the sun and rest in a shady area. Dunk your hat or shirt in water to help cool down the hiker.

About a month ago after becoming a complete victim to strategic product placement I found myself attending my first Orangetheory class. Yes, I signed up for Orangetheory thanks to Queer Eye…and I’m fairly certain I’m not the only one. But I will say that it’s turned out to be the perfect workout for hiking training.

Season 3 episode 3 plopped into my world at the exact moment I was really struggling with doing formal gym type workouts (as opposed to the hiking I love doing). Gyms are sad, and full of meatheads and sometimes smelly people…and sometimes I’m the smelly person, hence I don’t want to go. BUT Catherine and I are hiking the Grand Canyon Rim to Rim this summer so there is also this voice in my head saying, “you better do some hiking training…because it’s a LONG haul outta that canyon!”.

And so I found myself standing in an orange and white Apple store, talking to a Ken doll (yes, he was that shiny and taught skinned, it was mesmerizing) waiting to go into a darkened room with orange mood lighting. This scenario might sound a little scary, but trust me, it’s not. Orangetheory is a VERY approachable workout for people at any level. Read more to find out what to expect and the ins and outs of the workout.

What to Expect at an Orangetheory Class

Every Orangetheory has three stations; treadmills (which I dread), rowing machines and a weight room. Every workout will have different exercises, but they will all utilize high intensity interval training (HIIT). Basically they get your heart working hard, then give you a period of rest, then you work hard again. In my experience you won’t find annoying coaches, people yelling at you or making false promises that it’s your “last one”. Orangetheory is a lot like group training. You get great instructions, some gentle nudges when you need them and an experienced coach guiding you along the way.

Orangetheory Heart Rate Zones

Without getting too technical, Orangetheory uses 5 heart rate zones to get your body working at the right intensity. The science behind this workout is based on EPOC, excess post-exercise oxygen consumption. Basically this means that you work at a high intensity during your workout, causing your body to lose oxygen. Once you finish your workout your body continues working hard to recover that lost oxygen, causing you to continue to burn calories long after you walk out of the studio.

As you progress through the workout you will spend some time in each zone. You will have a warmup to get your heart going and slowly build up intensity until you are in the uncomfortable “Orange Zone”.

What is the Orange Zone?

Staying in the Orange Zone is what will really help you with hiking training. So what is the Orange Zone? This number will be different based on your level of fitness, but basically it’s 84-91% of your max heart rate. Think of it as your uncomfortable zone. It’s that point where you’re hiking and can’t really talk to the person beside you. The goal of Orangetheory is to get you to this point for at least 12 minutes during your workout.

To add some fun (and take you back to your Nickelodeon days) they give you one “Splat Point” for every minute you are in the Orange Zone. I find this hilarious, and yet I am a total sucker and watch the screens to make sure my Splat Points are adding up to at least 12 per workout.

The Heart Rate Monitor

So how are they keeping track of all this heart rate information? The answer is simple. They strap a heart rate monitor on you. Your stats show up on screens inside the workout room which sounds scary, but honestly nobody’s paying attention to anyone but themselves. The real value in this is that you get to see which heart rate zone you’re in and see how many Splat Points you’ve earned during the workout. At the end of a workout you get an email with a report that you can use to track your progress over time.

Don’t Fear the Treadmill

For me, a fat bodied, running-hating person the treadmill was the scariest part of this whole endeavor. To be clear the only instance where you will EVER find me running is when there is imminent danger. I do not run for fun.

Enter the treadmill interval card. This was my favorite part of the pre-workout sch-peal. For the treadmill sections they give you three options; power walkers, joggers and runners. This is why I believe Orangetheory is truly for anyone, no matter what their fitness level is. This is also the reason I think it’s a great workout when you’re training for hiking.

As you can see in the chart below you can adjust your speed to increase your heart rate OR you can increase your incline. As someone who is only just coming back to this type of training I spend most of my workouts at 3.7-4.0mph and then adjust the incline according to what the Orangetheory coach says. My heart is doing some serious work and I’m increasing my stamina for the climbs I’m planning to do in my future hikes. I love that this part of the workout is so approachable for any fitness level.

Rowing Machines & the Weight Room

Aside from the treadmill you will also take turns on the rowing machines and in the weight room. I’ve always been a fan of the rowing machine. It’s one of those machines that’s deceptively easy until you make the effort to ramp up your intensity. I love that it incorporates your core and arms while taking some pressure off your knees. Honestly it’s one of my favorite parts of the workout. Like the treadmills, you will use varied intensity to keep your heart working at different rates during the rowing stations. Often there is a weight lifting component included in this station as well where you hop off the rower and do a minute of lifting before returning to the rower.

During the weight room station you will have several exercises that will be demoed by your coach. He or she will also give you modifications in order to make exercises more accessible. Don’t be afraid to do the modifications! I do them all the time. And if you need help your coach is around to correct form or give you additional modifications. I love that this workout has lots of different exercises. I’ve gone to Orangetheory for a little over a month and every workout has been different.

5 Reasons Orangetheory is a Great Way to Train for Hiking

1. It’s a great weekday workout if you can’t get out on the trail until the weekend.
2. The treadmill stations let you really work on incline walking.
3. The rowers help build core and arm strength without added pressure on your knees.
4. The coaches aren’t annoying and give just the right amount of encouragement.
5. The weight room component helps strengthen your muscles and prepare you for backpacking.

Honestly I could go on way more about this workout. One month in and I’ve already found it’s made a big difference on my strength and stamina. It’s a really well rounded workout. If you have any particular questions or want additional information drop a comment or question below.