Hiking in the Heat
Tips for safe hiking on hot summer days
If you’d rather avoid the crowded beach during a heat wave, the mountains often offer a more pleasant alternative: cooler air, shady forests, and refreshing mountain lakes make hiking in the heat a pleasant experience—as long as you keep a few things in mind. In this post, you’ll learn what really matters when temperatures are high.
For every 100 meters of elevation gain, the temperature drops by about 0.6 degrees, and there’s usually a pleasant breeze—those who head into the mountains can noticeably escape the oppressive heat in the valley.
What many people underestimate: While the air temperature does drop with altitude, at the same time the sun’s rays become more intense and the air drier. You often sweat less visibly, but you still lose fluids and energy. Especially on clear summer days, the body can therefore become exhausted more quickly, even though the conditions seem much more pleasant than in the valley. To ensure that your hike is a pleasure rather than a grueling effort—or even a danger—all it takes is a few simple precautions.
If you start your hike in the early morning hours, you’ll avoid the midday heat and will often be back before the sun is at its hottest. A positive side effect: On hot summer days, the risk of thunderstorms often increases in the afternoon—starting early ensures you’ll be back in time before conditions become critical. To learn how to spot an approaching thunderstorm early on, read our article Recognizing an Approaching Thunderstorm in the Alps.
Choose trails that lead through forests, run along streams or lakes, or face north or west, as these areas offer significantly more shade. As a guest at a hiking hotel, the hiking concierge is there to help you. They know the region’s shady and water-rich routes and will be happy to advise you on your choice. On particularly hot days, you should avoid exposed ridge and summit hikes without shade. We explain how to find the right hike for your fitness level in Choosing the Right Hiking Trail.
If possible, plan a route that can be shortened or lengthened depending on how you feel that day, rather than committing to a fixed distance. On hot days, a mountain hut or alpine pasture halfway along the route is worth its weight in gold—for a cool drink, a shady spot, and the peace of mind that comes with knowing you can take a longer break there if necessary.
In hot weather, you lose significantly more fluid while hiking than you might think—sometimes up to one liter of sweat per hour. So be sure to drink regularly in small sips, rather than waiting until you’re thirsty to refill your bottle. In addition to water, it’s a good idea to have an electrolyte drink or a lightly salted snack to replenish lost minerals. Also, when planning your hike, make sure to check whether there are places along the way where you can refill your water bottle.
Sun exposure increases with altitude, even though it gets cooler. In the mountains, UV radiation is significantly more intense than you might realize. Be sure to use a high SPF sunscreen, wear a hat, sunglasses, and lightweight, breathable clothing. The neck, ears, and nose are often overlooked.
© Carolin Thiersch
Your body gives you warning signs before it becomes dangerous—it’s important to take these signals seriously.
Hiking in the heat is no problem with the right preparation—and especially during a heat wave, the mountains are a welcome alternative to the crowded beach: cooler, quieter, and offering truly refreshing moments by streams and mountain lakes. With an early start, shaded trails, plenty of fluids, and good sun protection, even the hottest hiking day becomes a relaxing experience. At every hiking hotel, your Wanderhotels Wanderconcierge will be happy to help you choose the right tour for hot days.
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