With summer officially here there are several tips to consider when hiking in hot weather and extreme heat. REI, Friends of the Blue Hills, and Modern Hiker provide these simple yet important steps to take when hiking in the heat. 

1. Consider when to hike: Early morning or late night can often be the coolest times of the day. Avoid hiking mid-day as it is usually the warmest time of the day. 
2. Consider where to hike: Hike trails with plenty of shade and lots of water to cool off. 
3. Consider your clothing: Choose light colors that are loose and breathable. Wear clothes that wick and provide sun protection. Protect your head and eyes by wearing a hat, and UV blocking sunglasses. Avoid cotton clothes, and always apply sunscreen.   
4. Hydrate: Drink often and bring more water than you think you need. Add electrolytes, and consider using a hydration pack to increase the frequency and ease of drinking. Drink plenty of water the day before your hike so that you are well hydrated when starting your hike. Staying hydrated helps to avoid dehydration, which causes nauseousness, headache, cramps, and dizziness. It can also contribute to heat exhaustion and heat stroke. 
5. Take plenty of breaks. 
6. Know the signs of heat exhaustion and heat stroke: Heat exhaustion, which is your body’s inability to deal with the heat, occurs before heat stroke, which is when your body literally overheats. Symptoms of heat exhaustion include heavy sweating, rapid pulse, dizziness, headache, and nausea. Symptoms of heat stroke include vomiting, confusion, disorientation, muscle cramps,  throbbing headache, and a body temperature of 104 degrees Fahrenheit or higher. Click here to read more about treating both conditions.  
7. Check the weather before you leave for your hike. Avoid hiking in bad weather.
8. Be prepared with the 10 essential items you should take on every hike. 

Summer is here and many of us will be out on the trails. Follow these tips to have a safe and enjoyable hike!!