Take care when hiking in the heat

For hiker Trevor Cook, dealing with heat is old hat.

A resident of Corpus Christie, Texas, Cook is used to summer temperatures that make the heat wave that hit Western Virginia this past week look like child's play.

That experience is paying off as Cook makes his way north on the Appalachian Trail toward Maine, covering 20 to 25 miles a day on the trail.

Cook, who was passing through Roanoke County last week, makes sure to stay hydrated, and always plans ahead to locate future water sources.

He carries as little weight in his pack as possible, wears breathable, sweat-wicking clothes, and protects his head with a wide-brimmed hat.

And, when temperatures are at their worst during the middle of the day, Cook is not above finding some shade and resting.

Hot weather can be more than just uncomfortable for hikers.

It can be dangerous.

Even relatively short day hikes can degrade into dire situations when things go wrong.

But by taking some basic precautions, such as those followed by Cook and other experienced thru-hikers, weekend hikers can still enjoy Virginia's trails during the hottest months of the year.

Dangerous ground

Sweat rates for individuals vary, based in part on a person's physiology and size. As a rule during the heat of summer, a hiker can lose a quart or more of sweat per hour of hiking. According to a safety sheet the National Park Service produces for Grand Canyon hikers, sweat loss can exceed two quarts per hour for hikers moving uphill and in sunlight on a hot day.

That means that during a four-hour hike - about the time it takes to make the 7.8-mile round-trip walk to McAfee Knob from the parking lot on Catawba Mountain - a hiker can lose a gallon or more of sweat.

Heat exhaustion is a common malady for hikers who become dehydrated in the heat.

Victims of heat exhaustion may be pale and nauseous, with a headache and cramps. Their skin will be cool and moist.

Fortunately heat exhaustion is relatively easy to treat. Hikers who are able to rest, rehydrate ,and eat high-energy foods with plenty of salt and fat, typically recover relatively quickly.

Heat stroke is a far more dangerous, life-threatening condition that occurs when the body is unable to cool itself.

Symptoms include hot, dry skin, a flushed face, a weak and rapid pulse, confusion and unconsciousness.

Heat stroke victims must be cooled immediately, ideally by immersion in cool water. Professional medical intervention is a must.

Ounces of prevention

Staying hydrated is a critical way to avoid heat-related problems during summer hikes.

The human body is limited in the amount of fluid it can absorb, even when it is losing a high volume of sweat. Typically, a person can process about a quart, or 32 ounces, of fluid an hour. While that might not replace all of the fluid lost through sweat, it's typically enough.

Drinking water alone isn't enough to account for heavy sweating, because that sweat includes important electrolytes, such as sodium and potassium.

In fact, drinking too much water can lead to hyponatremia, or water intoxication, which occurs when the level of sodium in the blood gets too low.

Eating salty snacks while drinking plenty of water can help replace lost sodium. Additionally, taking electrolyte supplements, which are available at running stores, can further help replenish electrolytes.

Some sports drinks contain a mix of carbohydrates (or sugars) for energy and electrolytes, but some are low on electrolytes.

Alcoholic beverages can act as a diuretic and actually contribute to dehydration.

Many hikers don't like to carry fluid because it is heavy, with a gallon weighing more than 8 pounds. But carrying that extra weight is worth the effort.

Hikers can carry fluids in bottles in a day pack, or in a hydration pack, such as those from CamelBak.

Those who are certain they will find water sources along their route can get away with hauling less liquid. But that will require hauling along a filter or purifier, or purifying chemicals.

Comfort and safety

Wearing and carrying the proper gear can be beneficial during summertime hikes.

Twenty-one-year-old hiker Justin William Rodriguez, who died of heat stroke in Arizona during a 10-mile hike early this summer, was found to be wearing black jeans, which likely contributed to his overheating.

Clothing should be loose-fitting, light and breathable. High-tech synthetics are a better option than cotton, which gets wet and heavy with sweat.

A wide brimmed hat can serve as a sun umbrella for the head. However, keep in mind that the human body dissipates much of its heat through the head, so wearing a hat that's heavy or not breathable can actually contribute to overheating.

Other essential pieces of gear include a flashlight with spare batteries, which can come in handy when hiking in the evening or at night, which is one way to avoid the worst of summer heat.

A simple first aid kit is always a good idea, and that safety kit should also include a signal mirror and whistle for emergency use.

Cellular service is available along all but the most remote trails in Virginia, so carrying a mobile phone is another smart safety precaution.

Unless a hiker is extremely familiar with the area, carrying a current map is also prudent.

Of course a simple step to avoid the worst of the heat is to hike early or late in the day, and to be prudent in selecting hiking spots.

For example, a trail at low elevation and with little shade will be much warmer than a route that runs through a deep, shaded canyon next to a chilly stream.

-Staff photographer Matt Gentry contributed to this report.

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