How to Manage Altitude When Hiking in the Summer Heat

Hiking in the heat at elevation requires extra care. Here’s how to prepare and protect yourself: Ascend Gradually: Whenever possible, give your body time to adjust by spending a night or two at mid-altitude before tackling high trails. Gradual ascent reduces the risk of altitude sickness and helps you perform better in thinner air. Hydrate More Than Usual: Higher altitudes and warm temperatures both accelerate dehydration. Drink small amounts frequently — not just when you’re thirsty — and add electrolyte tablets to your water to replenish minerals lost through sweat. Start Early: Beat both the midday heat and altitude strain by starting your hike as early as possible. Cooler mornings make the initial climb easier, and you’ll reach higher elevations before the sun’s full intensity kicks in. Pace Yourself: Move slower than you would at sea level, especially on steep climbs. Take short, frequent breaks to let your breathing catch up and minimize the stress on your cardiovascular system. Watch for Signs of Altitude Issues: Symptoms like headache, dizziness, nausea, or unusual fatigue are early signs of altitude sickness. If you experience these, descend to a lower elevation immediately and rest. Adjust Nutrition: Eat light but energy-rich foods throughout the day. Simple carbohydrates like dried fruits, energy bars, and nuts are easier to digest at altitude and provide fast fuel for your muscles. Protect Your Skin and Eyes: UV exposure increases dramatically at altitude. Apply high-SPF sunscreen regularly, wear UV-protective sunglasses, and cover up with lightweight clothing and hats to protect against sunburn and heatstroke. Bonus Tip: If possible, plan an acclimatization hike one or two days before your big adventure. Even a moderate trek at altitude helps prepare your body for higher climbs and hotter days. Managing altitude while hiking in summer heat takes thoughtful preparation, patience, and self-awareness — but the reward is the chance to experience some of the world’s most stunning landscapes at their very best.