Hike in a Heat Wave
Hike in a Heat Wave When it comes to summer test labs, Arizona’s Big Ditch takes the prize. Dr. Tom Myers, a guide and medical advisor for the Grand Canyon Association Field Institute, faces tripledigit temps every season. Follow his advice to keep cool. By Stasia Callaghan
1 ) DRINK WHAT YOU NEED.
Stop for water when you’re thirsty, Myers says, but don’t force fluids— everyone has different water needs (though a good baseline is a half liter per hour at 80°F, and a liter per hour at 100°F). Like dehydration, which affects most endurance athletes on some scale, hyponatremia (diluted salt levels due to overhydration) is a serious risk: It affects 10 to 30 percent of athletes, according to some studies.
2 ) EAT CARBS.
Heat and humidity can mess with your appetite, but remind yourself to stop and eat every hour, focusing on carbs, which convert to energy faster. Instead of choking down bars, bring foods you know you enjoy (Myers favors junk food), and consume salty snacks at every water break.
3 ) GET WET.
Cool down with artificial perspiration—put a damp bandana on your neck, and soak your shirt if it’s really hot (cotton’s absorbency makes it a good pick for extreme heat) to enhance evaporative cooling .
4 ) PROTECT YOUR SKIN.
Melanoma occurs most often on the legs (for women) and torso (for men). Apply sunblock every three to four hours (include your scalp, ears, and the backs of your hands). Safer bet: Wear a broad-brimmed hat and UPFrated clothing, which has more tightly woven fibers and/or UV-blocking coatings and dyes.
5 ) TAKE BREAKS.
In temps above 90°F, stop to eat, drink, and rest for 10 to 15 minutes for every hour of exertion. Look for spots in deep, all-day shade rather than creating shade with a tarp or tent.
6 ) HEED THE SYMPTOMS.
Feeling ill? Stop and cool off by dripping water on your head and torso. Then determine whether too much or too little water is the issue (symptoms are similar, but think about your ins and outs over the past few hours) and treat accordingly: salty snacks for hyponatremia, water for dehydration. Nausea, vomiting, disorientation, and fainting could mean heatstroke or heat exhaustion. Seek medical care.
sources:
Backapcker, August 2018
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