How to Beat the Heat this Hiking Season

Throughout the beautiful Seattle summer, hiking is a very common activity.  Thousands of people are grabbing a backpack and hitting the trails to enjoy the natural beauty of the Cascades, but not all hikers are prepared. The most important thing while hiking is to remember to stay hydrated!

 Here are a few simple tips to help you stay hydrated and energized as you hike.

• Start drinking water a couple of hours prior to your activity.  Drink up to to 3 glasses of water two hours prior to your hiking and a bit more 20-30 minutes before you embark on your trail.  Limit your caffeine intake and avoid alcohol since these can result in water loss and dehydration.

• Continue drinking as you are hiking.  Some sources recommend up to a quart of water per hour when the weather is very hot or during strenuous hiking.

• Drink a glass or more after the activity to replenish more fluid.

• Water can be enough for many people, however having a salty snack and some fruits to replenish the electrolyte loss can also be very useful. Consider having a banana, lemonade, orange juice, tomato juice, citrus fruits, salted peanuts or Wheat Thins.

• If you take your furry friends with you, make sure to bring their own water supply and snacks.

• If the weather is very hot, choose a trail that offers more shade.   

It’s important to know and look out for the signs of dehydration:

• Urine is very low in volume, concentrated or painful

• Dizziness

• Headache

• Fatigue

• Nausea and cramps

Enjoy the beautiful summer and keep yourself safe and healthy!