Preventing Heat-Related Issues while Backpacking and Hiking

It’s summer and time for great hiking adventures. But it’s also time that heat-related illness can affect you while exerting yourself in hot and humid temperatures.

The two heat-related illnesses one needs to look out for are heat exhaustion and sunstroke. Heat exhaustion can be managed on the trail, but sunstroke is a life-threatening emergency where the hiker must get to a hospital.

Yes it can get hot with bad water even in places like the Colorado Trail. Prepare!

Heat Exhaustion can occur in hot, humid temperatures when the body becomes depleted of fluids necessary to cool itself - (severe dehydration). There may be heat cramps involved. The skin may be pale, cool, clammy, the hiker slightly anxious, pulse and breathing are basically normal. However, if the hiker is not cooled down, it can advance to the life-threatening sunstroke as the core body temperature begins to rise. Seek rest in a shady, cool spot. Sometimes resting on rocks that are in the shade or beside stream beds are cool. Or find an area next to water or in a wet environment. Breezes can also help you cool down by allowing convection to happen. Drink! – Especially replace lost salt and water. Having an electrolyte type mix in your hiker bag is crucial to helping replace sodium and potassium lost during sweating. When you get to town, eating a banana helps with heat and muscle cramping due to imbalances.

Sunstroke occurs when the mechanism to keep yourself cool begins to fail and your internal body temperature rises. Your skin becomes red, hot and dry. You can become disoriented, confused, and irritable. Your heart rate is rapid and there may be a seizure. Cool immediately by immersing into a cold stream or river or pouring water over the body. Give fluids if still awake and you can massage limbs to draw out the heat. Call for help. Sunstroke can kill!

How to prevent heat-related illnesses from happening on a hike:

• Take frequent rest breaks in cool, shady areas
• Drink plenty of water and eat salty foods. Carry electrolyte replacement (like Nuun or Liquid IV Hydration)  to add to water. Be sure to carry plenty of water in desert environments. if the sources are far apart or contaminated, prepare with filtering capability, a good guidebook, and containers to tote water.  You can also over-drink and deplete your sodium levels, leading to other potentially harmful conditions. When you drink, don't overdo it either! Do NOT drink Alcohol which can lead to quicker dehydration as it pulls water from your body.
• Wear lightweight clothing and light colors. Wear a lightweight hat. Use sunscreen to prevent sunburn. 
• Carry maps and guidebooks so you know where the water sources are. If you pass a source, no matter what, fill up. You can also collect water off your tent, etc. during storms. Check for areas too where you can take a dip and cool off. Use hiker intel to tell you what water conditions are like en route or ask in hiker forums before you go. 
• Never go off on a hike, no matter how short it is, without water.
• Use common sense. If you are prone to heat related illness, choose a different location or wait for a better time to hike (such as early AM or late PM)
• Carry a cell phone for emergencies and hike with a buddy.
• If you feel hot, dry, your urine output is low, that means you are severely dehydrated and your core body temp is rising. Especially if you STOP sweating when you should be. That means DANGER. Stop immediately, rest, and rehydrate. Sunstroke kills!  

Plan ahead and prepare for the conditions. Hot weather is not the time for heroics or Olympic feats. Take it easy and enjoy the hike. 

Learning from Tragedy

The recent tragic event on the high mountain of Katahdin in Maine, where a father and daughter both lost their lives to hypothermia, has prompted me to share a few thoughts. 

I believe one of the most widely neglected parts of Leave No Trace is planning and preparing for high peak hiking such as Katahdin. It’s very easy to let things go because of the thrill inherent in summiting a major peak like this, and also the northern terminus of the Appalachian Trail. I’ve been in that mood where one is so excited to reach a goal, you let go of the things that matter. Such as planning in a way that could save your life in certain situations. Humans like to believe in their invincibility, but we really do sacrifice it to the unknown.    

I’ve summited Katahdin twice, and the second time I did was in July, when pleasant weather existed at the base. But once the hiker ascended into the high peaks, the weather turned. I was very thankful to have full rain gear and insulated wear when hail began to fall. But many people up there wore flimsy clothing, no packs with adequate clothing and necessities, and not even rain gear. Hypothermia in these high peaks is an all too frequent scenario that hikers must prepare for. In a temperature of 50° with precipitation and high winds, you easily lose body heat. I’ve been in a situation where one of my family members exhibited hypothermia, and they became totally confused, entering the mumbles and grumbles stage. They don’t think, and they don’t react appropriately. It's important to know the symptoms, to know what to do in hypothermic weather and be ready for it. Dealing with Hypothermia in the Wilderness

But if, for some reason, things happen and you get stuck, a way to alert authorities is crucial. Thankfully, I listened to a good friend of mine who encouraged me to carry an emergency device, and bit the bullet for a Garmin inReach that I now use. It can send out emergency texts when cell phones fail, as well as an SOS feature. 

It’s important to do whatever you can to safeguard yourself. We mourn the losses, but through their experiences, perhaps future tragedies can be prevented. 

1. Know your limitations

2. Check trail details ahead of time. Don't be afraid to alter plans.

3. Check the weather right up to the start date

4. Bring adequate clothing, wind and rain protection. Bring food and other survival gear.

5. Know first aid, including hypothermia symptoms. Bring a good first aid kit

6. Bring a Garmin Inreach

7. Leave word of your hiking plans with others, and if possible, don't hike alone.

Are You Ready for a Big Hike? Besides Gear, Consider These Steps

How do you get ready physically for the demands of an extended backpacking trip? The goal of just doing a trip is the first step to starting the process.

Here are a few tips I’ve used to begin the process and get myself ready for that next great adventure.

Set a Goal

More than anything, a backpacking trip is a mental venture. You can do the physical preparedness as best you can in gear and meals, but it’s the enjoyment of reaching a goal and enjoying the journey that ultimately leads to success. So spend some time thinking about your hiking goals. Where do you want to go? How much time do you have to hike? Go over some trail guides and seek the advice of others on social media as to the trails that might work. Check out YouTube videos. Make notes and look over your personal calendar. Check also travel arrangements and anything needing to be done with the job or the home. With the goal in mind, you can now begin to work toward it. Sharing about it in social media forums also helps set the goal before you.

Getting in Shape - Diet

 If you are one of those that may need to shed a few pounds, start by choosing good foods now. There is no need to do some kind of diet fad. In fact, doing that and then eating junk on your hike can cause major issues.

Veggies, especially the green types, lean meats and fish, whole wheat products, and drinking plenty of water are good choices. Try to cut down on refined sugary products and useless carbohydrates like white breads, crackers, muffins, things that will spike your sugar levels. Also, when you feel full, stop eating. Don’t take the second helping. Controlling portions helps. Look into intermittent fasting. A few pounds shed now is less that needs to be carried on the trip.

Getting in Shape - Physical Activity

If you have never engaged in physical activity, start slow. A walk around the neighborhood for instance. Take the stairs at work instead of the elevator. Park a good distance away from where your need to go and walk there instead. Walk as much as you can and slowly increase the amount of walking you do. I’ve heard of some walking up and down bleachers at school stadiums, etc. if there are no hills in your area. You can also load up a day pack and head for the hills. Every step helps.

I do day hiking in nearby Shenandoah to prepare. But any place where you can walk will do.

If you have trails to walk, try to get out on weekend and enjoy a few mile hike, increasing the mileage as time goes by. Later on, you can load up the backpack you plan to take and carry it. I’ve been seen carrying my backpack on trips around the neighborhood. I also alternate jogging with hiking or cross-training. One day I'll hike 8-10 miles, the other days I am out jogging 2-3 miles. You can also alternate with other sports, like biking, swimming, etc. I have to admit I am not a treadmill person, but if this is what you have to work with, then use it. But stay as active as you can.

The Big Day Arrives!

Don’t worry if you are not in great shape. The trail will do it for you in no time. Keep your miles low and the weight in your backpack low. Start out slow. Realize that aches, pains, and blisters are all part of doing something your body is not accustomed to. You will adapt. Most of all, enjoy the journey, whether on your own or with family or friends. Take lots of pictures and share about your trip. 

2025 Trail Festivals and Conference Schedule

Upcoming Hiking Events, Trail Festivals, and Gatherings 
2025

Appalachian Trail Gateway -Formally the Kick-Off,  

Feb 28- March 2, Amicaloloa Falls, GA

AT Flip Flop Kick Off, April 25-27, Harpers Ferry, WV

Appalachian Trailfest, May 2-3, Hot Springs, NC

Trail Days, May 16-18th, Damascus, Virginia

Hiker Fest, June 6, Waynesboro, VA

Virginia Black Bear Festival, June 7, Stanardsville, VA

Loudoun AT Festival, June 7, Old Stone School, Hillsboro, VA

Duncannon Appalachian Trail Festival, June 21, Duncannon, PA

The Gathering, ALDHA, Oct 10-13 in Abingdon, VA 

Check back for more events.

Feel free to e-mail at blissfulhiking(at)gmail(dot)com or comment with any other festivals that should be included.

Hiking in the Winter

Winter snow and ice on the Pocosin Hollow trail in Shenandoah National Park

A day hike in the winter can be a wonderful experience. Cold, brisk days. Outstanding views you can’t see in the summer. No insects. Few visitors. Ice sculptures on cliff faces and waterfalls.

But it also requires careful planning so it becomes an experience to treasure and not to dread. Winter hiking usually involves winter travel. That means walking on snow and ice. In normally warmer climates, when winter precipitation falls, snow can thaw and then melt, making for icy travel (such as in Shenandoah National Park where I just walked an eight-mile circuit hike in snow and ice). Snow walking can easily sap your strength quicker than you realize. When planning a day hike, it's important to use wisdom in calculating time and distance. Don’t be afraid to limit your hike for the day. It’s better to walk the trail and return safely with limbs intact than try for a higher mile day, slip due to fatigue and sprain an ankle or worse.

When walking on snow and ice, some sort of traction device on your feet is wise and makes for better assurance on the trail. Yaktrax works well in snowy conditions. Microspikes (such as Kahtoola) are useful in steeper and icier terrain. When walking in snow, use trekking poles to help with balance and give support in icy spots or over stream crossings. Take care that sometimes snow will cover rocks and logs in the path which could trip you up. Also, you are working ligaments and tendons much more in snow. Don’t overdo it or it can set you up for overuse injury such as straining a calf muscle, overworking the arch in your foot, or putting a strain on the Achilles tendon. It's also a good idea to use gaiters to keep snow and ice out of your boots. Once inside your boot, the snow can chill your feet and even cause frostbite and blister issues.

If you are contemplating a winter hike, carry the necessary gear in a sturdy daypack. Typical gear includes warm clothing (hat, gloves, insulated jacket, a pair of silk long johns can add warmth under clothing with minimal weight, a wind jacket helps break a cold wind or bring a rain jacket), a first aid kit, a headlamp (there is much less daylight in winter), maps, food and water, and a charged cell phone. Be sure to let someone on the homefront know where you will be and how long you will be gone.

Winter view from Hightop Mountain, Appalachian Trail, Shenandoah National Park

With just a few safety measures, winter hiking can be a great experience.

Related Blogs:

Winter Hiking Blues - Can't Hike

Winter Backpacking

YakTrax Review

Staying Warm at Night

2024 Blissful Hiking Review in Images

This was the year of finally returning to the Appalachian Trail (AT) and working my way northward, accomplishing 356.6 miles from Palmerton, Pennsylvania to Bennington, Vermont in three separate hikes.

But first came some hiking shakedowns in Shenandoah National Park, including a stay at the Jones Mountain Cabin, once owned by a mountaineer Harvey Nickols whose wife is buried on a knoll above the cabin. (cabins are rentable from the PATC)

 

Good waterfall hikes also added to a cardio workout until I could backpack. 

But my first test began on the AT at Palmerton, PA and ascending the rocks that turned out to be tough. That night I inadvertently became entwined in a search and rescue with dogs and drones (the hiker in question was deceased in his tent a mile from me, I found out later). There is never a dull moment on the AT,

Finally I left these series of rocks behind and crossed into New Jersey. I have always been partial to the NJ views on the trail (this is my third hike of the AT).

I left the trail to attend Trail Days in Damascus. Though a bit damp,  it was good to reconnect with hikers. I did not realize at the time though that this town and other places on the  AT would be devastated by Hurricane Helene that fall, leaving it scarred and heavily damaged. Many places are still struggling to come back alive after such devastation. 

The fall saw me continuing my AT northward trek, into New York and then the New England states where I enjoyed the coming fall colors and even witnessed my first snow and ice on the trail at Mt Greylock in  Massachusetts. I ended the section hike for 2024 at Bennington, Vermont.

I also did a weekend in the Cranberry Wilderness of West Virginia - remote and yes, a wilderness setting but with some interesting campsites. We hope to explore more of our sister state in the future.

So what does 2025 hold?

The plan is to continue hiking the AT starting from Bennington and hopefully see the trail to its conclusion at Katahdin in Maine and a third finish of this famous trail. Of course, I will sprinkle in other small backpack trips in Shenandoah and West Virginia. We are looking as well to the future and our first adventure overseas on a trail. 

Stay tuned for 2025. 

Sign up for the Newsletter

Blissful Hiking Adventure books  - the Appalachian Trail north and south and the Florida Trail

*Coming in 2025 - "Bears, Blood, and Breakthroughs - The Life and Times of an Appalachian Trail Ridgerunner". Six years of adventure in Maryland and Shenandoah as an AT ridgerunner.

A New England Wander

Continuing on my journey of completing my third Appalachian Trail hike where I left off in mid-New York from my summer jaunts and onward into beautiful autumn weather. 

For the first week, beginning shy of Bear Mountain, NY, I had mild weather and even shorts weather without any precipitation and lots of sunshine. However, despite the warmth, the leaves were starting to turn and fall was in full progress.

But like anything, weather can change on a dime as it did while on my hike, including snow as I entered Massachusetts at the highest point of Mount Greylock. While there I stopped inside Boscomb Lodge for a nice cup of tea and a sandwich which I had missed on my previous two hikes. Seeing the pines decorated in snow and ice was magical. 

But it also taught me that carrying the winter gear I did for the first two weeks paid off on that last week when the weather turned cold. Always make sure you are planning and preparing for all weather contingencies especially if your section hike is a long one.

The hike was completed at Bennington, Vermont, of which next year I hope to finish the rest of the trail for my third AT completion.

I met several hikers out there, and a few even hiking the section I was doing in lower New England.  Like all aspects of the trail, one has to get used to the rocks and doing the uphills. Stairmaster heaven. But after spending three weeks, I had accomplished some pretty good conditioning, hoping that pausing the hike at Bennington, Vermont will prepare me for the challenging White Mountains of New Hampshire and the mountains of lower Maine. Stay tuned for hiking adventures in 2025.

For books on my hiking adventures on the AT and the Florida Trail, check out Blissful Hiking

Change of Plans... Now What?

There were many times that my hiking plans were curtailed.

For instance, I had planned twice to do the Benton MacKaye trail. Both times other circumstances came up (but I finally hiked it back in 2022). I was set to do the John Muir Trail until the snows hit hard and my husband hurt his back. We may try for it next year. 

And now this year when a hard-fought-after lottery win for hiking the North Cascades of Washington State got smashed with forest fires everywhere, yielding to closed trails and the campsites we had reserved.

Plans all changed.

So what do you do when you find your plans changing?

Thankfully there are plenty of places to enjoy a good walk in the woods! Check out nearby state parks, forests, and other places while you wait for the right time for a major trip. Keep seeking new adventures and don't stagnate. You may need to research alternate locations online, but they are out there. Meanwhile, get ready for the next trip and research on recreation.gov when the next lotteries open if you are required to go that route.

Sometimes other things happen. Sickness prevails. A family emergency crops up. An injury happens. Whatever. By no means should you give up on your idea of going on a trail. I look at it this way – well, this is not my time to do this trail. It’s for another season. Maybe when the weather is better or there will be hikers out there I’m supposed to meet. Change trails with health issues and maybe hike with a buddy or two.

I know it can be hard trying to rationalize it all. The most important thing is to not get down about it. Or angry, like with fires, injury, or other issues. Instead, make alternate plans. Search out new opportunities, maybe even an obscure trail or another trip altogether that will yield a grand adventure.

So don’t let detours get to you. Make a way around the detour and find yourself on a trail enjoying the best that nature has to offer. A joyful heart is great medicine. 

Related blogs: 

When Injury Sidelines You

When Plans Change