Sunshine, clear mountain air, and breathtaking views make summer a popular hiking season. However, high temperatures also increase the risk of circulatory problems, dehydration, or heat stroke. Those who set out unprepared or plan their tour incorrectly endanger not only their hiking enjoyment but also their own health. With proper preparation, however, many typical mistakes can easily be avoided.
Mistake 1: The Wrong Time of Day
A common mistake is setting out only in late morning or at noon. By then, the sun has already reached its peak intensity and shadeless paths can become a real ordeal. It's better to start early in the morning or schedule tours for late afternoon. Temperatures are usually more pleasant then and the body is less stressed.
Mistake 2: Drinking Too Little
While hiking, the body loses a lot of fluid through sweating. Those who only drink when thirst sets in are often already slightly dehydrated. Depending on temperature, tour length, and physical exertion, hikers should have sufficient water or unsweetened tea with them and regularly drink small amounts. For longer or particularly strenuous tours, drinks with electrolytes can also be useful.
Mistake 3: Choosing a Tour That's Too Demanding
Heat costs additional energy. A hike that goes smoothly in mild temperatures can be significantly more strenuous on hot days. On particularly warm days, it's therefore advisable to choose shorter routes with fewer elevation gains and plan sufficient breaks.
Mistake 4: The Wrong Clothing
Dark cotton clothing stores heat and dries slowly. This makes it harder for the body to cool down. Ideal are light, airy performance fabrics that quickly transport moisture outward. A sun hat or cap and sunglasses provide additional protection from direct sun exposure.
Mistake 5: Forgetting Sun Protection
Even in the mountains or forest, UV radiation should not be underestimated. With increasing altitude, the intensity of UV radiation actually increases. Before hiking, sunscreen with a high sun protection factor should therefore be applied and regularly reapplied - especially after heavy sweating. UV protection for the lips is often forgotten.
Mistake 6: Ignoring the Body's Warning Signs
Dizziness, headaches, nausea, or unusual exhaustion can be early signs of overheating or fluid deficiency. Anyone who notices such symptoms should immediately take a break in the shade, drink sufficient fluids, and cool down the body. If symptoms worsen or confusion, severe discomfort, or impaired consciousness occur, help should be called immediately.
Mistake 7: Underestimating the Weather
On hot summer days, thunderstorms can develop quickly in the afternoon - especially in the mountains. Lightning strikes, heavy rain, or hail can put hikers in dangerous situations. Before every tour, it's therefore worth checking the weather forecast. If thunderstorms are predicted, the route should be adjusted or postponed.
Mistake 8: Being on the Trail Without Emergency Equipment
Even on a short hike, a fully charged cell phone, a small first aid kit, sufficient provisions, and a map or offline navigation belong in the backpack. Those hiking alone should also inform relatives or friends of the planned route.
