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Summer Hiking Season

Summer Hiking Season

By Bob Ryan
Mast Store Annex

Summer Hiking season is upon us. What a good time to escape the heat and take a hike in the higher elevations! Like with any other season, planning and preparing for your hike is important.

Most important is staying hydrated during the heat and humidity of summer. How much water to bring depends on your body size, altitude, the amount of exertion, and the temperature. Plan on a minimum of 2 liters of water per person per day. Carry more on a warmer day or on a longer hike. The proper amount of water will help maintain your electrolyte balance, prevent altitude sickness and keep you safely hydrated. Since water weighs 8 ½ pounds per US gallon, on a longer hike you may need to rely on water sources along the trail. Hiking maps and guidebooks can give you information about water sources along your intended route.

If you use water sources along the trail you will need a way to treat the water to make it safe to drink. Two basic ways to treat water are filtering and purification. Filtering removes contaminants and microorganisms, while purification removes contaminants and viruses. Filtering alone will not remove viruses from your water source because they are too small to be trapped by the filter. Purification uses a chemical process such as chlorine or iodine to kill parasites and viruses such as Giardia. Your method should depend on the water source you are using. Spring water is less likely to be contaminated than surface water, such as a stream, pond or a lake. However, to be on the safe side you should consider all water that you find as being contaminated and treat it accordingly.

No matter which treatment method you use, familiarize yourself with all manufacturers’ instructions before venturing out on the trail. For hikes lasting more than a few hours in the summer heat, a carbohydrate-electrolyte drink such as Gatorade or PowerAde may be helpful. These drinks can supplement your water intake, or you can have some in an ice chest in your car to refuel after your hike.

Just as important as hydration is keeping your body fueled with calories for energy. Calories from complex carbohydrates, fats and simple sugars are useful for energy boosts while hiking. Below are some trail favorites and the amount of calories, fat, protein and carbohydrates that are found in a normal 28g serving:

Energy bars from your local outdoor outfitters are a quick and easy choice to keep you fueled. They are available in enough flavors to appeal to just about any taste.

Now that the inside of your body is taken care of, what do you wear for protection from sun and higher temperatures? Best choices are breathable fabrics that will give you protection from the sun as well as keeping you cool. You may be surprised to find that the fabric to avoid is cotton. Cotton does not efficiently wick moisture away from your body and is not effective in controlling body temperature. The best materials are synthetic fabrics which wick away moisture and dry much quicker than cotton. Most of these fabrics also provide added sun protection to help prevent sunburn and dehydration. Clothes should be loose fitting to allow air to circulate, keeping you cool and comfortable. A wide-brimmed hat is a good choice to help protect your face and neck from sunburn. Light colored clothes and hats will reflect the sun’s rays away from your skin. 

Summer has its own meteorological challenges. Weather in higher elevations can change rapidly. What starts out as a sunny morning may quickly change to intense thunderstorms with lighting and hail. Just before starting your hike, obtain the latest and most accurate weather report from a local weather source such as www.raysweather.com. A local weather source will be more knowledgeable about weather patterns in the area. Avoid hiking in open areas and above the tree line when thunderstorms are in the forecast. If you are in these areas when a storm approaches, descend from higher ground and seek shelter immediately. A thick stand of trees is a natural shelter from lightning, but avoid standing under a solitary tree, as it may attract lightning. Avoid shallow caves or under ledges as they can attract ground lightning. The best way to avoid dangerous situations is by having an accurate forecast and keeping an eye on changeable weather conditions.

Hiking in the higher elevations during the summer months offers cooler temperatures, trails full of blooming wildflowers and colorful birds. Summer is a popular season for hiking, so don’t expect to have the trails to yourself. Exercise common courtesy when you encounter another hiker on the trail.

Visit your local Mast General Store for help in planning your summer hike. They have the knowledge of local trails, proper clothing and gear requirements to help you on your summer Take It Outside hike.