Trekking in Hot Weather: Important Tips You Need to Know!

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One of the Major Factors Influencing Your Trip. Trekking on a sunny day may seem like the perfect condition for an outdoor activity. However, within that nature, there’s always a trade-off between benefits and drawbacks.

Trekking on a Sunny Day, but It’s Not Always Beautiful.

Sunshine, within each environmental condition, trekking is a journey through the forest. However, conquering mountain peaks is a different environment altogether.

  • When venturing into the forest: A humid and warm environment is conducive to the growth and heightened activity of insects.
  • Mountain Climbing: You’ll ascend peaks, traverse grassy slopes. Dryness burns the skin, scorching it.

These are the things you sense as you embark on your journey. They impact you directly through signs like:

  • Fatigue, dehydration leading to a dizzy feeling.
  • Sunburn, sunstroke.
  • Insect bites, mosquito stings in the forest.

The elements from the sunny and hot environment, along with the occurrence of dehydration, are immediately perceptible. This leads to a few injuries during mountain climbing due to dehydration, causing dizziness and disorientation.

So how do you prepare for trekking on a sunny day?

Preparing the Trail.

It’s also a step of research and understanding about the Trekking route. The fundamental basics in your Trekking preparation theory consist of these steps:

  • Understanding the trail, the level of difficulty in movement.
  • Knowing how the route is divided – uphill, forested conditions, etc.
  • Rest stations, stopping points with safety and convenient shelter.

In reality, apart from prioritizing movement under shade while trekking on a sunny day, you also need to accept the practical environmental conditions. For instance, when ascending high mountain slopes or traversing areas with no tall trees.

It forces us to learn acceptance, to handle situations logically, and ensure our safety while moving under the scorching sun for an extended period.

Water During Sunny Day Trekking

Not underestimating water loss, you must replenish water significantly when trekking on a sunny day. And the amount of water you carry, no matter how much? It’s still limited, a reasonable amount to keep your backpack at a suitable weight for extended journeys during trekking in forests or even mountain climbing.

The option of hiring a Porter to carry a substantial amount of clean water for you is an optimal approach. This ensures you have an ample water supply when trekking on a sunny day, allowing for continuous hydration in all necessary situations.

However, you should also engage in a ‘survival course’ of sorts. Gently seeking out water sources and learning about water filtration tools when in the forest. These experiences are worth accumulating and will bring you closer to survival skills. Embarking on independent trekking and mountain climbing journeys will offer even more memorable experiences.

Returning to the crucial importance of staying hydrated when trekking on a sunny day, you’ll experience a heightened sense of vitality. You’ll remain alert while moving, even if you’re sweating profusely. When you source water from nature, it brings along various beneficial minerals for your body.

Once you have an adequate water supply for your body, you also reduce the risk of sunburn and sunstroke. Dehydration typically affects the body from the inside out.

Sun Protection Strategies for Trekking

Wearing a long-sleeved shirt as an outer layer is perhaps the simplest option. It’s the quickest solution to sun protection when trekking on a sunny day. While journeying through the forest under the intense sun of a clear day, there’s likely not much to worry about.

But when you’re trekking along trails that lead up the mountains, you’ll keenly feel the sun, its scorching and harsh effects. The sun-protective clothing you carry becomes truly effective when:

  • Trang phục mặc trong rộng mang tới cảm giác thông thoáng. Giúp cơ thể tự điều chỉnh được nhiệt độ một cách an toàn, phù hợp. Cũng như hạn chế sự cọ sát của cơ thể làm tăng thân nhiệt, phồng rộp da khi di chuyển.Loose-fitting attire provides breathability, allowing your body to regulate temperature safely and appropriately. It also reduces friction against your body, minimizing heat build-up and skin chafing during movement.
  • Chất liệu Cotton mang tiếng hút ẩm, khó chịu khi đi trong môi trường ẩm, ướt. Nhưng lại mang tới hiệu quả tương đối tốt với làn da của bạn. Tạo nên sự thoải mái – dễ chịu khi đi Trekking ngày nắng.Cotton material is absorbent and can be uncomfortable in humid or wet environments. However, it offers relatively good benefits for your skin, providing comfort during sunny day trekking.
  • Lỗ thông hơi trên trang phục giúp gia tăng khả năng thoát khí, thoát thân nhiệt qua bề mặt vải một cách tốt hơnVentilation holes on the clothing enhance air circulation and heat dissipation through the fabric’s surface.
  • Polyester or Nylon fabrics are also excellent sweat-wicking and quick-drying materials. They provide exceptional comfort and effectiveness, as demonstrated by our everyday gym wear.
  • Opt for clothing with UPF (Ultraviolet Protection Factor) materials that block a certain level of sunlight. Clothes with UPF ratings ensure skin protection from UV rays. Common ratings include UPF 15, UPF 30, and UPF 50+.

Sun Protection Accessories for Trekking

The accessories you should bring along include:

  • Sun Hat: Typically made from Polyester, Nylon, or Oxford materials. They are sturdy, sweat-absorbent, and often come with a good sun protection rating.
  • Sun-Protective Clothing: Opt for long-sleeved shirts, or specifically designed ‘Ninja Lead’ sun-protective clothing. These are made from a blend of Polyester and Nylon, offering a good UPF rating, breathability, and quick-drying properties. Preventing moisture from soaking into your body is important to avoid feeling cold.

  • Sun Gloves for Men and Women: Made from similar materials as sun-protective clothing, these gloves offer comfort and protection against sunburn on your hands and arms. They are suitable for those who prefer not to wear too many layers when trekking on a hot sunny day.
  • Multifunctional Headwear: Effective in sun protection, this accessory also prevents dirt from getting on your body as it functions like a mask.
  • Sunglasses or Sunscreen: Protect your eyes and sensitive skin from the sun. Strong sunlight can cause squinting and impaired vision. Moreover, some people experience skin irritation when exposed to the sun.

Phenomena you may encounter when trekking under the hot sun

Some of the phenomena you may encounter while trekking under the hot sun can become valuable lessons if you haven’t prepared adequately for your trekking journey:

Severe Dehydration

Dehydration is the root cause of fatigue, exhaustion, and sunburn when trekking in hot weather. It can also lead to muscle cramps and heatstroke. Prolonged exposure to the sun can raise your body temperature significantly.

To combat this, it’s important to stay hydrated. However, staying hydrated doesn’t mean chugging large amounts of water at once. Instead, take small sips and drink consistently while moving. You should carry electrolyte and rehydration tablets that can quickly replenish lost fluids and electrolytes.

Often, upon reaching a resting point, you may need to regulate your breath. Pause the rapid breathing or the fast heartbeat before taking a big gulp of water. Also, it’s advisable not to drink ice-cold water; drink it when your body temperature is elevated. This is because the temperature disparity between the water and your body can lead to throat inflammation.

Dry skin, sunburn, and skin inflammation

Dehydration – dry and lifeless skin. This is almost a direct cause that makes you feel dry skin, sunburn, and irritation. In addition to staying hydrated and using sun-protective clothing and accessories, you should also become familiar with sunscreen.

  • For longer hikes lasting more than 2 hours, choose a sunscreen with SPF 30 or higher.
  • Apply sunscreen 15 minutes before sun exposure.
  • Reapply every 40 or 80 minutes, immediately after sweating, towel-drying, or at least every 2 hours.

Water Retention

These symptoms could be due to a simple phenomenon called water intoxication or hyponatremia. While you might initially think it’s due to dehydration, the reality is that drinking excessive amounts of water can lead to a significant decrease in sodium levels in the blood.

As a result, you may experience symptoms like fatigue, headaches, chest pain, and nausea. However, the consequences can be even more severe. Excessively low sodium levels can lead to dizziness, lightheadedness, and discomfort, especially at higher altitudes where the air is thinner. In the most extreme cases, it could even lead to dangerous conditions such as fainting or unconsciousness.

Therefore, the recommended approach to staying hydrated during outdoor activities, especially when Trekking on hot sunny days, is to sip water in small amounts at regular intervals, around every 15 to 20 minutes.

When you introduce water into your body in moderate amounts, the minerals in your body will naturally balance the necessary electrolyte levels. This effective balance of oxygen in the blood contributes to your overall health and provides the best physical foundation for extended outdoor activities.

The phenomenon of exhaustion due to dehydration

The next group of symptoms you may experience when dehydrated can lead to:

  • Excessive sweating and rapid heart rate
  • Dizziness, fatigue, nausea, and headache
  • In more severe cases, fainting or loss of consciousness

From there, we can mitigate these symptoms by:

  • Allowing Adaptation: Give yourself time to acclimate. You need to gradually build the ability to walk long distances in hot weather. It can take 10 days to two weeks to fully acclimate.
  • Stay Hydrated: Make sure you are drinking enough water. Starting with half a liter per hour is a good baseline, but you may need more depending on the intensity of your long-distance walking.
  • Wear Appropriate Clothing: Choose lightweight, loose-fitting clothing that allows your body to regulate temperature, and wear a sun hat to shield your face and neck from the sun.
  • Rest in the Shade: If you need to rest, take the time to find a shaded spot rather than exposing yourself to the harsh sun.
  • Know Your Limits: Be honest about your physical fitness level and choose long-distance walking activities that complement that.

Conclusion on Trekking in Sunny Weather

Sunshine, a circumstance that quickly makes us feel fatigue, is a primary factor leading to dehydration, which in turn causes a multitude of issues. Many injuries and health-related symptoms can be attributed to the loss of water.

Always remember, understand yourself and know your limits. Blend with the chosen trekking or mountain climbing route. Have a well-designed and safe plan for your journey. Optimize your path, choose reasonable resting points.

In the end, trekking under the sun requires some basic survival skills. Protect yourself with appropriate clothing and sun-blocking accessories. Also, seek shade during your rest breaks.