Hiking in the heat doesn’t have to be a sweaty slog that makes you question your life choices. After 25 years of hiking including, the Tour du Mont Blanc, Kilimanjaro, the Jordan Trail and so many more places, I can tell you it’s all about prepping wisely.
These are my top tips for hiking in the heat so you stay cool, energized, and actually enjoy the adventure (instead of roasting on the trail when hiking in hot weather).
1. Start Early to Beat the Heat
Want the simplest trick for hiking in hot weather? Get up before sunrise and hit the trail early. You’ll tackle most of your climb before the sun’s blazing, and probably have the place to yourself. By noon, you’re relaxing under a tree or grabbing a gelato while everyone else is just sweating it out.
2. Hydrate Before You’re Thirsty
If you wait until you’re thirsty, dehydration’s already on the way. Sip small amounts every 15-20 minutes. A hydration bladder or easy-access bottle makes it effortless.
3. Don’t Forget Your Electrolytes
Sweating means you’re losing more than water — you’re dropping sodium, potassium and magnesium your muscles and nerves need. Use electrolyte tablets, powders or sports drinks, and salty snacks to keep everything firing right.
4. Wear Merino Wool, Lightweight Pants & Keep It Loose
Cotton traps sweat and stays damp. Instead, wear merino wool shirts and socks — they wick moisture, stay breathable, fight odor, and surprisingly keep you cool even in the heat.
Pair them with lightweight, breathable pants (nylon or polyester blends). Light colors reflect the sun, and loose fits let air flow.
5. Shield Your Face & Eyes
A wide-brim hat and UV-blocking sunglasses aren’t just style points — they prevent sun fatigue, protect your face, and keep you from squinting all day.
6. Sunscreen: Reapply Like It’s Your Job
Sweat destroys sunscreen. Use a sweat-resistant SPF 30+ and reapply every two hours. Don’t skip your ears, neck, or under your chin (sunlight bounces up from rocks and water).
7. Snack Salty & Keep Those Electrolytes Up
Hiking in the heat burns through your sodium and carbs. Keep your body balanced and your energy steady by nibbling on salty snacks like jerky, salted nuts, or electrolyte chews throughout the hike.
8. Choose Hikes with Water to Cool Off
Picking a route that passes a mountain lake, river, or even a shady creek is a game changer. Not only does it cool the ambient air, but you can also splash your face, dunk your hat, soak your feet, or even better cool off with a swim. Instant refresh. Note: if it’s a lake, check that swimming is allowed first before you go.
9. Go Higher for Cooler Temps
When I’m in Turin, Italy in summer, it can be 39°C (102°F) in the city, but just a quick drive up to a trailhead at higher elevation and it’s 5-10 degrees cooler. Altitude makes a massive difference — the higher you go, the more comfortable it often gets. So plan hikes that start high, or climb up ridgelines where breezes help too.
10. Time It Right — Or Go Shoulder Season
Hot destinations like our Mountains of Catalonia, Spanish Pyrenees, Alpujarras & Sierra Nevada Granada, Croatia, Cinque Terre in Italy and the Lycian Way in Turkey get seriously toasty in summer.
It’s much better to hike these destinations in spring or fall when they’re much cooler. Not only will it be more enjoyable, but there will also be fewer crowds, and you can often hundreds saved on airfare since you’re skipping flying in peak season.
Know When It’s Too Hot to Hike
Sometimes, the smartest move is to stay off the trail. Here’s a rough guide for hiking in hot weather:
- 80-85°F (27-29°C): Totally manageable with prep.
- 85-90°F (29-32°C): Extra caution, hydrate like crazy, take breaks.
- 90-95°F (32-35°C): Only if you’re fit, acclimated, and prepared.
- 95°F+ (35°C+): Honestly, skip it. Swap for a shady lake day, café crawl, or push your hike to another day.
Bonus: Stay Informed & Stay Safe
Want more details on preventing heat illness? The CDC’s guide on extreme heat is packed with practical advice.
Prefer Cooler Adventures?
If blazing heat isn’t your thing, try our Tour du Mont Blanc, Walker’s Haute Route, or Dolomites Alta Via 1, or Gran Paradiso in Italy. Higher elevation = cooler temps, stunning alpine views, and way less sweat.
Bottom Line
Hiking in the heat is absolutely doable — and even fun — when you hydrate early, snack smart, wear the right gear, choose shady or higher trails, and know your limits. That way, you’re not just surviving your hike — you’re out there proving you can do hard things, and loving every sun-kissed minute of it.
