Hiking in hot weather can be a rewarding experience, but it also presents unique challenges. From staying hydrated to protecting yourself from the sun, being prepared is key to a safe and enjoyable hike.

There are some significant differences from hiking in the desert compared to hiking in the woods. Before moving to Arizona I never thought hiking in the desert would be fun, but I absolutely love it !

Thank goodness I do too because if I didn’t, I would need to drive 2 hrs away every time I wanted to hike.

After hiking AZ trails for more than 15 years, I appreciate the desert more than I ever did before. The desert has a calm and peaceful feeling to it. Desert hiking is a great
experience, but it’s important to know a few things before heading out.

Hot weather hiking presents challenges like dehydration, heat exhaustion, and overexposure to the sun. Having the right hot weather hiking gear will make the biggest difference in your comfort and safety.

In this guide, we’ll cover everything you need to know to tackle hot weather hiking, including essential gear and important tips for staying safe on the trail. 

{Some of the links in this guide go to my trusted affiliates. You pay nothing extra, and PeakFitnessOutdoors.com may make a small commission. Thank you so much for supporting this website and helping to inspire others to be healthy outdoors!}

Hiking Gear

Water containers

We are starting with water because it really is the most important topic regarding hiking in the heat. Staying hydrated is absolutely crucial when hiking in hot weather. We will discuss two main options- a hydration bladder and a traditional water bottle.

Hydration Pack

A Backpack with a hydration sleeve/hydration bladder is handy since it allows you to drink on the move. This means you will be drinking more water vs carrying a water bottle in your hand or needing to stop and take the bottle out every time. There are a plethora of hydration bladders to choose from. Most packs- if not all have a hydration sleeve and/or will come with a hydration bladder.

During one of my hikes in the Grand Canyon, I went with a group of friends that did not like to stop. I was very thankful that I had the hose to drink from while we hiked.

Water Bottles

Even though you have a hydration bladder, I still highly recommend bringing a water bottle or two. I’ve had times where I got a hole in my hydration bladder and all the water leaked out. Other times, the nozzle wouldn’t work. A sturdy water bottle is a must as a back up.

You can do a very quick transfer if necessary- or If you lost all your water and your friends have extra water, you’ll have a container to put the water in. Another nice touch to the water bottle is that you can throw it in the freezer the night before so you have nice cold water during your hike.

It is best practice to drink at least a half liter for every hour you hike. When it’s really hot- this amount could increase up to one liter per hour (1 liter is equivalent(ish) to 4 cups).

You would think I’m stating the obvious with bringing enough water, but I’ve seen people on the trail when it’s nearly 100 degrees out with one small water bottle. I know there are some people who are fine with drinking smaller amounts of water- but they are the exception. Why take chances?

In Arizona, there are approximately 200 people rescued off the Phoenix Trails every year. Most of these are due to dehydration.

Water Purification System

Having a way to purify water is always a good idea as well- even on day hikes. The thing is though in the desert, you don’t always have water sources. If you think at all that you are going to run out of water during your hike- make sure you know where there are water sources that are not dry.

What if you’re hiking solo and you sprain an ankle? You don’t want to die because you run out of water. Quality water purifications like this Mini Sawyer will give you a peace of mind if that water emergency arises.

Electrolytes/Trail Snacks

If you are a heavy sweater – especially in hot weather, you could lose up to three liters of fluid every hour while hiking. This is a lot of electrolytes lost! The most important one to replace is salt.

Thankfully, electrolytes are widely available in common trail foods such as dried fruits, nuts, seeds, and salty snacks like pretzels. Commercial rehydration mixes are also available but are usually unnecessary if you eat a variety of salty snacks throughout the day.

I prefer the Electrolyte tablets over the Gatorade type of drinks. I can easily take one of these tablets and drop into my Nalgene water bottle. I don’t place these in my hydration bladder because I don’t want that much water tasting like the electrolytes.

So-be sure to pack a mix of sweet and salty snacks to replenish electrolytes lost through sweat. Salt, in particular, is important for maintaining electrolyte balance and preventing cramps and dehydration.

Backpacks/Waist Packs

When selecting a backpack or waist pack for hot weather hiking, it’s essential to prioritize comfort, ventilation, and durability. Look for packs specifically designed with features that promote airflow and moisture-wicking to keep you cool and dry on the trail. Here are a few top options to consider:

Osprey Atmos AG 65

Known for its innovative Anti-Gravity suspension system, the Osprey Atmos AG 65 provides excellent ventilation and comfort, even on hot days. The mesh back panel allows air to flow freely, reducing sweat buildup and keeping you cooler during your hike. Plus, it offers plenty of storage space and adjustable features for a personalized fit.

Gregory Zulu 30

If you prefer a smaller, more streamlined pack for day hikes in hot weather, the Gregory Zulu 30 is an excellent choice. It features a ventilated back panel and shoulder straps, along with a lightweight design that won’t weigh you down in the heat. Despite its compact size, it offers ample storage and organization options for all your essentials.

Deuter Aircontact Lite 65+10

For long-distance backpacking trips in hot weather, the Deuter Aircontact Lite 65+10 is a reliable option. It combines a breathable back system with a supportive hip belt and adjustable torso length for maximum comfort on extended hikes. The pack’s durable construction and ample storage capacity make it well-suited for multi-day adventures in hot climates.

 Waist Belt

If you do not like using backpacks, then a waist belt can be a convenient way for you to carry essentials like water bottles, snacks, and small items while keeping your hands free during hot weather hikes.

Look for belts that have compartments for water, are lightweight, breathable, and adjustable for a comfortable fit. Obviously, these are only good for shorter day hikes. Here is our top pick:

 Ultimate Direction Race Belt 4.0

Designed with long-distance runners and hikers in mind, the Ultimate Direction Race Belt 4.0 offers a lightweight and minimalist solution for carrying hydration and nutrition on hot weather adventures.

This belt has multiple pockets and attachment points for water bottles, energy gels, and other essentials, all in a streamlined, bounce-free design. The breathable mesh construction and adjustable waist belt make it comfortable to wear even in the heat of the day.

These are just a few options to consider when choosing a backpack and hiking belt for hot weather hiking. Be sure to try on different styles and brands to find the right fit for your needs and preferences.

Proper Footwear & Socks

For hot weather hiking, you’ll want hiking footwear that is light weight, comfortable and will not make your feet sweaty. All these options below (except one) are based on a hiker that does not need the full support of a hiking boot.

A lot of this is preference though- I STILL hike in boots during the summer and I hike all the time. The only difference is that I get my socks and boots wet if I’m hiking near water. It does not bother me to have wet feet when it’s hot. I don’t wear hiking sandals because I don’t like rocks and sticks hitting my feet while I hike. Any of these options though are better than flip flops or fashion boots with heels!

Here are some options to consider:

Trail Running Shoes: Lightweight and breathable, trail running shoes offer good traction and flexibility. Look for ones with mesh uppers for maximum breathability.

Hiking Sandals: Ideal for extremely hot conditions, hiking sandals provide ventilation and are quick-drying. They’re perfect for trails with water crossings or for hikers who prefer an open design.

Ventilated Hiking Shoes: Some hiking shoes are specifically designed with ventilation features, such as mesh panels or perforations, to promote airflow and keep your feet cool.

Low-Cut Hiking Shoes: Low-cut hiking shoes offer ankle mobility and are generally lighter than boots. Look for ones with breathable materials and good ventilation.

Hybrid Shoes: These combine the features of hiking shoes and sandals, offering toe protection and support while still allowing airflow.

Mesh Hiking Boots: If you prefer the ankle support of boots, opt for ones with mesh panels or breathable linings to enhance airflow. One of the best women’s hiking boots for hot weather are the Salomon X Ultra 4 Mid GTX W.

Wool Socks

Wool for the summer? Yes!
Wool socks are surprisingly effective for hot weather hiking for a number of reasons.

Moisture Wicking: Wool has natural moisture-wicking properties, meaning it can absorb moisture (like sweat) from your skin and move it away, keeping your feet drier and more comfortable.

Temperature Regulation: Wool is an excellent insulator, but it also has the ability to regulate temperature. It can keep your feet warm in cooler conditions and cool in warmer conditions by allowing heat to escape.

Odor Resistance: Wool has natural antimicrobial properties, which inhibit the growth of odor-causing bacteria. This helps to keep your feet feeling and smelling fresher, even on long hikes in hot weather.

Comfort and Cushioning: Wool fibers are soft and cushioning, providing comfort and reducing the risk of blisters and hot spots, especially when combined with proper hiking footwear.

Durability: Wool socks are often more durable than synthetic alternatives, lasting longer and maintaining their shape and performance over time.

Natural Fiber: Unlike some synthetic materials, wool is a natural and renewable resource, making it an environmentally friendly choice for outdoor enthusiasts.

Hiking poles

You wouldn’t think so, but using hiking poles can really reduce your exertion in the heat. They take some load off your legs and help you maintain a steady rhythm, which is important when your body is already working hard to cool itself down. I use hiking poles all the time- they help me be more efficient and hike longer! 🙂

GPS devices

Having some type of GPS device is always a must! These units have become indispensable for serious hikers, especially in remote areas where high temperatures can disorient or pose severe risk. Also, safety devices like personal locator beacons can be lifesavers. Here is one of my articles that discuss additional communication and safety devices.

Hiking Attire

Choosing the right clothing can make a big difference in your comfort level while hiking in hot weather. Opt for lightweight, breathable fabrics that wick away sweat and provide sun protection. In hot weather, it is a must to wear moisture wicking T-shirts, airy shorts or convertible pants.

Again- there are the personal preferences that can determine what you wear. During the summer months, I will still wear full length pants the majority of time. I just prefer the full protection on my legs- from bugs, cacti, and rocks if I need to scramble up hill.

Reusable Containers

Buying reusable containers is great for the environment and your pocket book. Here are some tips for ensuring food safety during hot weather hikes:

To keep fresh foods chilled on hot weather day hikes, I use a reusable insulated food bag. This choice offers several advantages:

• It’s incredibly lightweight-and more durable compared to plastic bags.
• Easy to clean
• Big enough to accommodate a chilled lunch for two people or enough food for a solo hiker on a long, hot day hike.
• The zippered sealing method ensures secure closure, preventing any leaks or spills.
• Its flexible design allows it to conform to the shape of other gear inside my backpack.
• When not in use, it can be compactly rolled up and stored in an external pocket of my backpack.

Before my hike, I prepare sandwiches and other fresh snacks the night before and pack them into the food bag. I then refrigerate the bag overnight so that it’s nicely chilled when I retrieve it in the morning.

Prior to placing the lunch bag into my backpack, I insert two thin freezer gel packs – one at the bottom of the bag and another on the side likely to be exposed to direct sunlight, providing additional cooling protection.

Fueling your body properly is essential for hiking in hot weather.

Hiking Accessories

Sun protection

Some of these suggestions may seem like no brainers- but I’ve seen it all while hiking.

Wide-brimmed Hat: Shields your face and neck. Some of these hats come with a cute little tie around the neck to keep your hat from blowing away.

I personally prefer trucker hats because the top back half is typically mesh which feels a lot cooler. It really does help having your face shaded. If you’re concerned about getting too much exposure- you can always tie a bandana around your neck.

Sunglasses: I literally never leave home w/out my sunglasses. You’ll be so much more comfortable hiking with sunglasses on. Sunglasses provide protection for your eyes against harmful UV radiation from the sun.

Sunglasses also reduce glare, particularly when hiking in areas with reflective surfaces like water, or rocky terrain. This glare reduction enhances visibility and prevents eye strain, allowing hikers to better navigate their surroundings and maintain focus on the trail ahead.

Lastly, sunglasses shield the eyes from debris such as dust, dirt, and branches, minimizing the risk of injury or irritation. I have a friend who got jabbed in the eye by a stick while hiking and now has blurry vision in that eye.

By wearing sunglasses while hiking, you can safeguard your vision, enhance comfort, and optimize their overall hiking experience.

Sunscreen with High SPF: will keep you from burning up like a lobster. Choose a sweat-resistant, broad-spectrum sunscreen to apply and REAPPLY throughout your hike.

Chaffing Cream/Stick: For the longest time, I never knew this was a thing. These chaffing creams and sticks are designed to minimize discomfort on longer hikes. Whether it’s your thighs rubbing together or a strap chafing your skin-You apply to those areas on your body that gets more friction. Anti-chafing products, like Body Glide reduces blisters and rashes. Even hikers in great shape use this product (size of your thighs don’t matter).

Neck Coolers: You can soak these in cold water, or cooling towels made from hyper-evaporative materials. They might seem like a small addition to your gear, but on a hot day, that little bit of relief can make all the difference.

 Finally, don’t forget about the Ten Essentials! These are the foundation of your hiking supplies and should always be in your pack.

Heat Stroke, Heat Exhaustion, & Hyponatremia

One of the most important tips for hiking in hot weather is to start your hike early in the day. By beginning your hike in the cool morning hours, you can avoid the worst of the heat and minimize your risk of heat-related illnesses. Here are the main types of issues that heat can cause:

Heat stroke constitutes an emergency situation. Identifying a hiker suffering from heat stroke involves observing the following symptoms:

• Absence of perspiration despite the heat, indicating internal distress.
• Flushed complexion, though it might be challenging to discern in individuals with darker skin tones or deep tans.
• Altered mental state, such as confusion or irritability, noticeable compared to their usual behavior.

Addressing this situation becomes immensely challenging when you’re far from the trailhead and lack assistance. Immediate action is crucial to cool down the affected individual’s body:

• Remove excess clothing.
• Use what you’ve got- like clothing pieces (or emergency pamphlet), for fanning.
• If feasible without exacerbating the situation, apply water to the head and upper body to induce cooler conditions.

Heat exhaustion, while less severe, requires prompt attention. A hiker experiencing heat exhaustion typically exhibits the following signs:

• Cool, damp skin, indicating a less severe condition than heat stroke.
• Symptoms like headaches, dizziness, nausea, or cramps, or verbalization of these discomforts.
• Possibility of vomiting.

Headaches during hiking, particularly in hot weather, demand serious consideration. To address heat exhaustion:

• Access electrolytes from your supplies and mix them into water for the hiker to consume promptly.
• If shade is unavailable, create makeshift shade using hiking gear and clothing.
• Cease all hiking activities and prioritize rest and hydration, ensuring adequate water intake until symptoms alleviate.
• If resources permit, moisten a bandanna and apply it to the hiker’s face and neck for additional relief.

Hyponatremia during hiking is caused by drinking too much water or other fluids, and not replacing the sodium in your body quickly enough. Prolonged hiking in hot weather can lead to excessive sweating and loss of sodium through sweating.

Signs and symptoms of hyponatremia, such as nausea, headache, confusion, and muscle cramps. Get medical attention if you experience these during or after the hike.

As I discussed earlier, you want to replenish electrolytes lost through sweat with salty snacks/drinks or electrolyte supplements.

Summary

Always listen to your body. Pushing beyond your limits in a hot climate can be dangerous. Choose a pace that allows you to enjoy the hike without overexerting yourself. Remember, hiking is not a race, and it’s okay to turn back if the heat becomes too intense.

With the right gear and preparation, hiking in hot weather can be a rewarding and enjoyable experience. By having the right gear, following these tips and staying vigilant about your health and hydration, you can stay safe and comfortable on the trail, no matter how high the temperature climbs.

What is your experience with hiking in hot weather? Would love to hear about your experience!