HIKING IN THE HEAT
Drink and Eat Often
YOU SWEAT AROUND 1/2 TO 1 QUART OF WATER AND ELECTROLYTES FOR EVERY HOUR YOU WALK IN THE HEAT.
This fluid/electrolyte loss can even exceed 2 quarts per hour if you hike uphill in direct sunlight and during the hottest time of the day. Because inner canyon air is so dry and hot, sweat evaporates instantly, making its loss almost imperceptible.
Do not wait until you are feeling thirsty to start replacing fluids and electrolytes. By the time you feel thirsty, you are already dehydrated. Even a mild level of dehydration can make hiking a lot less fun. The more dehydrated you become, the less efficient your body becomes at walking and cooling.
Your body can only absorb about 1 quart of fluid per hour, so drink — to 1 quart of water or sports drink every hour that you are hiking in the heat. Carry a water bottle in your hand and drink small amounts often.
Balance your food intake with fluid consumption, else you run the risk of becoming dangerously debilitated and severely ill. Food is your body's primary source of fuel and salts (electrolytes) while hiking in the canyon. Eat a salty snack every time you take a drink.
Avoid the Heat
AVOID HIKING BETWEEN 10AM AND 4PM!
Even if you are eating and drinking correctly you still need to avoid hiking in direct sunlight during the hottest part of the day. Sun temperatures are 15F to 20F (9C-11C) degrees higher than the posted shade temperatures. And keep in mind, the lower you go the hotter it gets!
Plan your day so you are not hiking between the hours of 10am and 4pm. Take a break near shade and water to avoid the worst heat of day. Enjoy a predawn start and a late afternoon finish. Experienced desert hikers know that the timing of their hike is the most important factor in avoiding hazards. Almost all the people who need emergency medical help in the canyon due to heat illness are hiking between 10am and 4pm.
When hiking out, do not hike uphill in direct sunshine. Your body will use a lot of energy trying to stay cool. Because you sweat out more water and electrolytes hiking in direct sun you dramatically increase your risk of developing a heat-related illness. Always bring a lightweight flashlight to give yourself the option of hiking out after dark in the event that illness, injury, or enjoyment should slow you down.
Stay Wet and Stay Cool
KEEP YOURSELF SOAKING WET TO STAY COOL.
This is one of the best things that you can do for yourself. Whenever you are near water, make sure that you wet (actually soak) yourself down. If you hike while soaking wet you will stay reasonably cool. This will make a wonderful difference in how well you feel, especially at the end of the day!
TEN ESSENTIALS PLUS A FEW
Whether you are going out for a simple day-hike or 2-week backpacking trip, there are some essentials you should always have with you as you work the trails. Here are the OCHBC '10 Essential Items' plus some interesting add-ons for you to consider before hitting the trails. To get geared up, click here: Gear Up!
1. MAP AND COMPASS:
It's one thing to get lost with a map; it's just stupid to get lost because you didn't have a map in the first place.
2. WATER AND WATER FILTER
Carry enough water to last your entire trip or a way to treat water as you go. Without enough water, your body just doesn't work. If the OCHBC is going out of Orange County, consider bringing a filter and/or a purifier. Drinking bad water won't help the situation so consider taking water treatment with you is wise.
3. FOOD AND EXTRA FOOD
You can burn thousands of calories a day while backpacking, so carry enough food to at least keep you from getting weak. And have at least an extra day or two of rations in case of a detour, losing the trail, or an injury. Take carbohydrates as your primary content.
4. LAYERS OF CLOTHING
Always layer your clothing so that you have less on when it is warm but can easily put more on when it is cold. Carry at least a lightweight water-proof jacket if there's any chance for rain. And most important ' a good pair of shoes. More hikes end early due to blisters than for any other reason.
5. MIRROR AND WHISTLE
These items can save your life in cold weather and can help someone find you in case of emergency. Three blasts on a whistle will carry further and prompt help faster than any yelling will do. The mirror can be used to have helicopters spot you.
6. FIRST AID KIT
Raid your own cabinet for supplies or pickup a prepackaged first aid kit. And when the mind is willing on Day 2, but the lactic acid in your legs won't cooperate, try Advil or Aleve ' works wonders.
7. KNIFE OR MULTI-PURPOSE TOOL
Army knife or multi-purpose tool. You can't imagine how often you'll use one of these on the trail ' until you go out without one in your pack.
8. FLASHLIGHT
For finding your way in the dark and signaling for help. Hands-free headlamps are best.
9. SUNGLASSES, HAT AND SUNBLOCK
The sun is not your friend in most cases. The sun can fry your skin and hurt your eyes. The sun sneaks up you. We have had many OCHBC'er misjudge their ability to manage the sun/heat. Head this warning.
10. YOUR BRAIN
Remember why you're headed out in the first place ' to get away - but be smart about it. The wild does know you and owes you nothing. Already we have had some hikers
Here are 10 additional things you should consider adding to your gear mix.
11. CAMERA
Us OCHBC'er love to see your photos. Take a digital throwaway and then upload to the OCHBC website so that you can share with friends.
12. HAND CLEANSER
Waterless handwash/Towelettes/alcohol. Keep your hands clean, and you'll be less likely to catch something nasty. Keep the rest of you clean, and you'll feel better, sleep better, chafe less, and smell better to your partners.
13. DUCT TAPE
50' of small-diameter nylon rope doesn't weigh much, but is handy for all kinds of things ' hanging clothes, food away from critters, etc, and duct tape is useful for everything from blisters to tent repairs.
14. TREKKING POLES
Trekking poles are a great addition on any backpacking trip; well worth the cost. Help in balancing across creek crossings; taking pressure off knees going up and down hills.
15. EXTRA SOCKS
Nothing's worse than squishy socks ' from creeks or sweat. Take 3 pair ' one to start out day with; one to swap out midday. Wash those two at night; start out with third pair next morning. Hang others on pack to finish drying.
16. AND MORE FOOD
Pound for pound, jerky, freeze-dried food and energy bars and the best food to bring as extra reserves.
17. EXTRA BATTERIES AND/OR SOLAR CHARGER
If you're taking electronic anything ' flashlight or GPS, etc ' take some extra batteries. GPS units will burn thru a set of batteries in a hurry if you leave it on for very long at a time. One solution is the Solio solar charger (www.solio.com)
18. PLASTIC BAGS
Use to cover your pack or at least protect your sleeping bag if it starts raining. Also great to have to set your gear out on dewy mornings, and then later to carry your trash out. Sandwich bags are good to keep your small items together and to keep things that need to be dry, dry.
19. FLUID ENHANCERS
Gatorade is good on hot hikes as a continual light calorie source and helps keep muscles from cramping.
20. GLOVES
If your hands and feet are warm, so are you. Gloves take away that morning chill. And, they reall dont weigh that much nor do they take up too much space.
Remember that it is better to over-prepared because once you have left home, you are in the wild. To get geared up, click here: Gear Up