Prevent Heat Stroke While Hiking
For some people, summer means getting out in nature and taking in beautiful views along the trails in San Diego County. Emergency responders are reminding people that if they don’t consider their physical condition and hike in extreme heat despite warnings, it can be dangerous, and even deadly.
To protect hikers, the County routinely closes parks in remote areas due to excessive heat, but heat can be an issue on any trail. CAL FIRE/San Diego County firefighters and sheriff’s deputies are called to help rescue people who become ill, often due to the heat, or get injured while on hikes.
CAL FIRE/San Diego County Fire Capt. Michael Cornette said people, especially less experienced hikers, can avoid becoming ill or injured just by avoiding hiking during the hottest parts of the day. Instead, people can try a coastal or shaded trail, head out early before it gets hot, or go later in the day, when it is starting to cool off.
The following are safety tips to help people prepare for hiking in warm weather:
- Choose hikes that are appropriate for your skills and physical condition. Go with the safest option trail if heat may be an issue for part of the hike.
- Stay hydrated. Drink water before, during and after hiking.
- Check weather forecasts and be familiar with the terrain for your trail.
- Let someone know where you will be and when you plan to return. Don’t just rely on your cell phone because it can lose reception in remote areas.
- Hike with others, never alone.
- Bring a backpack or bag with food and water, extra sunscreen to reapply and a flashlight, first aid kit, multipurpose tool or knife and a whistle.
- Park rangers recommend carrying one liter (about a quart) for every 2 to 3 miles. Bring more water than you think you’ll need — and even more water on longer or strenuous trails.
- Non-perishable items like dried fruit, energy bars, trail mix, peanut butter, canned tuna, whole grain crackers and jerky are a perfect, healthy snack. They provide fuel to boost your energy levels and to make up for lost calories.
- Don’t forget your hat and sunglasses and apply sunscreen.
- Dress in layers of breathable, light-colored, loose-fitting clothes that you can take on and off, based on the temperature and can prevent sunburns.
- Good boots provide grip in rocky and slippery areas, but they also provide a thick layer of protection from the hot earth.
- Follow posted safety rules.
- Print out a map of the trail to bring along to stay on track. Prolonged exposure to heat can cause disorientation or heat stroke.
If your body temperature gets too high during a hike, you run the risk of suffering heatstroke. Heatstroke is usually caused by dehydration, which leads to the failure of the body’s natural temperature control system. Symptoms include headache, dizziness, muscle cramps, nausea, disorientation, lack of sweat, and loss of consciousness. If you start to experience any of these signs, stop and find a shady area along the trail where you can rest, drink water and refuel with a healthy snack. If symptoms persist, call 911.
One last suggestion is to leave your dog or dogs at home. Dogs get overheated easily. Never leave your pet in the car. On an 85-degree day, a car can reach 102 degrees in 10 minutes and soar upward to 120 degrees –even with the windows down an inch or two. If you do take your dog, bring plenty of water for your pet and please don’t walk your dog on hot pavement, asphalt or sand in the heat, it will burn their paws.