Don’t Let the Heat Take You Down: Staying Safe While Camping and Hiking This Summer

Silver Vixen's Off-Road
Jul 2
4 min read

Preparation is key to reaching that summit in the summer heat

There’s nothing like the freedom of summer – dragging out those dusty hiking boots to hit a trail, the warm breeze rustling through the trees, Whether you’re day-hiking a ridgeline, camping in the desert, or backpacking through rolling terrain of the Texas hill country, knowing how to protect yourself from heat exhaustion, heat stroke, dehydration, and even minor heat injuries like heat rash can be the difference between a great trip and a trip to the emergency room.

Our Own Hiking Lesson Learned

On our recent trip to North Carolina to compete in the Artemis Rally, we came close to our own lesson in heat related illness. Being Texas girls, we are more than familiar with hot summer temperatures and high humidity. While the thermometer in NC wasn't as high as Texas, the humidity and added change in elevation was something we did not consider. On day one what was supposed to be a 2 mile round trip hike to the summit of Table Rock turned into an almost 5 mile round trip on foot partially on paved roads up to the trail head followed by a very strenuous hike up to the actual summit. On day two we headed out for another hike up to the top of a water fall. This hike turned out to be just under 2 miles one way. While the trail was improved, unlike that of Table Rock, it was a pretty steep grade which added to the exertion factor. We were fueled by the adrenaline of the competition. We did not carry enough water for two people on either hike. We were simply not well prepared.

Long story short, we cut our second hike short due to residual exhaustion from the day before and the strenuous level of the waterfall hike itself. When you added in the heat and humidity it was just too much. We gave it our best effort, but the words of another hiker are definitely something to live by. When asked how much further we had to go, they ended by saying, "know your limits". This cannot be stressed enough. It is easy to push yourself beyond your capability when you want to reach the top or you are with other people who are pushing on. We were after the points. In the end we made the right

decision to call it. Know your limits! Know when to call it. It is so much better to be safe than to find yourself in a hospital bed

Don't Let the Heat Ruin Your Adventure

Our bodies are designed to help regulate our core temperature. When we sweat, the water evaporates from the surface of our skin and aids in the cooling process. Our respiratory rate will increase allowing us to release heat as we exhale. The blood vessels near the surface of our skin will dilate or become bigger to allow heat to escape. While our bodies are designed to keep us regulated, our environment can sometimes inhibit those natural temperature regulating processes and set us up for a medical emergency.

You don’t have to be in the desert to get heat related illness or injury; humid environments can prevent your sweat from evaporating, making it harder for your body to cool down. Even if you live in a hot and humid climate, you should not over estimate your body's ability to adapt and prevent heat related issues.

Here’s how to enjoy your summer adventures while avoiding heat-related illness:

1️⃣ Understand the Risks

Dehydration can sneak up on you, leading to dizziness, confusion, and fatigue.
Heat exhaustion includes heavy sweating, nausea, headache, and weakness.
Heat stroke is life-threatening: confusion, high body temperature, rapid pulse, and even loss of consciousness. Immediate cooling and medical attention are required.

2️⃣ Hydrate Before You’re Thirsty

Aim to drink water regularly throughout your hike or day at camp. By the time you feel thirsty, dehydration is already setting in. A general rule is:

½ to 1 liter of water per hour of moderate activity in the heat.
Monitor your urine: dark yellow or lack of urination means you need to hydrate.
Add electrolytes if sweating heavily, hiking at higher elevations, or on multi-day trips.

3️⃣ Plan Your Activities Wisely

Hike early or late to avoid the midday sun (hottest part of the day is between 2-4 pm)
Take breaks in the shade.
Pace yourself. A slower, steady pace will keep your core temperature down.
Use lightweight, moisture-wicking clothing and a wide-brimmed hat.
Know your limits!

4️⃣ Protect Your Skin

Wear light-colored, loose-fitting clothes that cover your skin.
Use sunscreen (SPF 30 or higher) on exposed areas and reapply often.
Don’t forget lip balm with SPF.

5️⃣ Know the Signs (And Take Them Seriously)

If you feel dizzy, nauseous, get goosebumps in the heat, stop sweating, or feel confused, stop immediately and cool down. KNOW YOUR LIMITS! Move to the shade, sip water, remove excess clothing, and apply cool cloths or water to your skin. Cool cloth or ice packs to the head, arm pits and groin will aid in faster cooling.

If symptoms progress to confusion, vomiting, or unconsciousness, call for help immediately. This is a medical emergency.

6️⃣ Create a Cool Camp

Choose shaded campsites when possible.
Use reflective tarps or canopies to create extra shade.
Take a midday rest and save heavy activity for mornings and evenings.
If you are vehicle-based camping, never sleep in your vehicle without ventilation.

7️⃣ Don’t Forget Your Pets

Dogs can overheat quickly, especially in humid climates. Bring extra water for them, and avoid hot sand or pavement that can burn paws. Watch for heavy panting, drooling, or weakness.

Quick Packing Checklist for Hot Weather Adventures:

✅ Refillable water bottles or hydration bladder

✅ Electrolyte tabs or powder

✅ Lightweight, light-colored, moisture-wicking clothes

✅ Wide-brimmed hat and sunglasses

✅ High SPF sunscreen and lip balm

✅ Cooling towel or bandana

✅ Shade tarp

✅ Thermometer (optional but helpful for gauging campsite temps)

Final Thoughts

Summer camping and hiking can bring some of your most rewarding outdoor moments, but the heat can be unforgiving if you don’t prepare. By understanding the risks and taking preventive steps, you can keep your adventures safe and enjoyable.

Remember: stay hydrated, stay shaded, and stay aware of your body.