While hiking in the summer is a great way to spend time as a family, it’s important to prepare for the heat and take some precautions. Especially when you are out hiking with kids as they have unique needs and considerations. As parents, it’s our responsibility to ensure their safety and comfort while nurturing their love of exploring the great outdoors.
I grew up hiking in Las Vegas and lived there for my baby’s first summer So I am very familiar with hiking where the temperatures get hot. I have learned many tips and tricks along the way and am going to share them with you in this post!
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Hike in the Morning and Evening
The best time for hiking int he summer is in the morning before the sun has time to get too high. The second best time is in the evening. There will be more shade created if you are in a canyon or surrounded by trees and the sun won’t be beating down on you.
Find Shady Trails
Finding natural shade is a great way to stay cool on the trail. Look for trails that have a lot of tree coverage or trails up a canyon. I also like to check the reviews of a trail on Alltrails to see if anyone mentions whether or not it is shady.
Create Your Own Shade
If you are hiking on an exposed trail, it’s best to do that in the morning or evening like I mention earlier. But if you are on a trail with some exposed sections, do what you can to create your own shade. Wear a hat and put up your child’s sun shade on the carrier.
Drink Plenty of Water
When hiking in the summer, drinking water before, during, and after your hike is really important to keep you hydrated and feeling your best. This goes for your kids as well. If you have a nursing baby, make sure to take breaks to feed them to keep them hydrated as well.
I love to drink electrolytes as well when we are sweating to replace the body’s minerals. These Mixkids are my favorite for my toddler. Foods like bananas, avocados, and nuts can also be good sources of electrolytes.
How Much Water Should You Bring?
The amount of water you should carry on a hot hike can depend on a number of factors, such as the length and difficulty of the hike, the temperature, and your personal hydration needs. However, a general guideline is to carry at least 2 liters of water per person for a short day hike. For kids it will be a little less depending on their age and how much they are hiking. For longer or more strenuous hikes, or in extremely hot weather, you might need to carry more – perhaps up to 1 gallon (around 4 liters).
Here are a few more detailed considerations:
- Duration of the Hike: The longer you’ll be out, the more water you’ll need. Remember that you’ll also need more water if your hike involves uphill or strenuous sections, even if it’s not particularly long.
- Temperature and Humidity: The hotter and more humid the weather, the more you’ll sweat, and hence the more water and electrolytes you’ll need to replace lost fluids.
- Personal Factors: Everyone sweats at different rates, and larger people generally need more water than smaller people. Men generally need more water than women. If you’re already dehydrated before the hike, you’ll need to drink more.
- Availability of Water Sources: If you know there will be reliable and safe water sources along your route, you might be able to carry less water and replenish your supply along the way. However, always treat or filter water from natural sources to remove potential contaminants. Here are a couple of water filter options that are quick and easy to use:
Always carry a bit more water than you think you’ll need, in case the hike takes longer than expected or conditions are hotter or more strenuous than you anticipated.
Dress Correctly for Hiking in the Summer
Wear lightweight, breathable, moisture-wicking, and light-colored clothing. A hat with a wide brim will keep the sun off your face and neck, and sunglasses will protect your eyes.
While it may be tempting to hike in shorts and a t shirt, a sun shirt is an excellent piece of hiking gear to wear on a summer hike and something you should consider. They are naturally upf so you don’t have to worry about sunscreen where it’s covering. They are lightweight and breathable, and your skin is protected from the sun and wind.
These are a couple of my favorite sun shirts:
Here are my favorite kids hiking clothes for summer for kids:
Apply Sunscreen
Apply a broad-spectrum sunscreen of at least SPF 30 to all exposed skin, and reapply every few hours; more often if you’re sweating heavily. If you’re wearing sun protective clothing, you shouldn’t need much. I love this sunscreen for my kids.
Hike Where There is Water
This may be a tricky thing to do depending on where you live, but trails with water in the summer are the best! My kids love splashing in a stream to cool down and I have also dunked my shirt and hat in the water to help keep me cool.
Water may also mean grass and more trees which means shade and cooler air.
Wet your Neck
Putting water on your pressure points is a great way to help cool you down on a hot hike. Bring a bandana or buff that you can wet and wrap around your neck, forehead, or wrists. Do this for your kids as well. The evaporation will help to cool you down. Another fun idea is to fill a small spray bottle with water and spray your face and neck. This can be fun for kids to do as well and keep them entertained on your hike.
Hike at an Appropriate Pace
Hiking in the heat can be physically demanding, so make sure to adjust your pace to avoid overexertion. Your body’s core temperature rises when you exert effort, and the heat can exacerbate this. Listen to your body and your kids’ body and rest when necessary. Don’t be surprised if your kid who normally can hike the full mile or two gets tired more quickly or doesn’t feel like finishing the hike. Listen to their body and make sure you are taking adequate breaks in the shade.
Research Before Your Hike
Always check the weather forecast before you set off. I like to look at the week ahead and choose the day to hike that has the best weather.
Educate yourself so you are aware of the signs of heat exhaustion. These can include dizziness, fatigue, headache, nausea, or excessive sweating. If any of these occur, get in the shade, hydrate, and head back to your car. On the chance you are unable to, make sure to call someone for helps as soon as possible.
If you found this post about tips for hiking in the summer heat with kids helpful, check out my other posts about hiking with kids:
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