Hey, It's Hot Out There!

• Know your limits! Just because you can hike for hours when it's cool doesn't mean you can do the same hike when it's hot!
• Hydrate before you go! Drink plenty of fluids for several days before you go out in the heat.
• During hiking or backpacking in hot weather, you’ll need more fluids to stay hydrated. However, your body can absorb only about 1 quart of water per hour. So, drink about ½ to 1 quart of water or electrolyte replacement drink for every hour that you are out in the heat.
• DO NOT drink so much water that you repeatedly bloat yourself. Water intoxication, or hyponatremia, is caused by low sodium levels in the body. This condition is just as dangerous as dehydration and occurs when you drink too much water and don’t replace the salts your body lost during sweating.
• Balance your food intake and water consumption. Don’t forget to eat (try to eat 100 calories an hour, eating before you feel fatigued). Hot weather may decrease your appetite but you need to replace the salts your body loses through sweat and exertion. Eat a salty snack when you take a drink.
• If you’re hiking at a higher altitude, you’ll need to drink more water for dehydration prevention because you lose more fluids at higher altitude.
• Wear lightweight, light-colored clothing. Light colors will reflect away some of the sun's energy. Wear a hat or use an umbrella as well.
• Rest often, sitting in the shade. Wet your hat and shirt. Wear a bandanna around your neck.

Activities for June, 2013