Tips for Walking in the Summer Sun

 

Summer is basically here, and we are all gearing up for our summer walking season! Depending on where you live, summer can feel like the worst time to take a walk. The sun index is high, the temperatures are higher, and it can feel like a chore rather than a fun thing to do. Luckily, here at America’s Walking Club, we have the tips for you to enjoy a fun time out in the summer while keeping cool and safe. 

 


Hike Early and/or Late 

 

For most areas, the hottest part of the day is between 2pm – 5pm. When walking or hiking this summer, plan your trek earlier or later in the day when the temperatures are cooler. If you want to do both, take an early hike, and find a good spot to watch the sun rise as the cooler air is still present. Then go back or do a different hike where you can witness the sunsetting as the Earth is cooling off for the day.   

 

Take a Frequent Breaks 

 

When it comes to the heat, don’t push yourself too hard. It’s completely okay to take frequent breaks to rest, cool off, and re-hydrate.  Find shady spots, preferably ones with a bench or a large rock, where you can sit down and calm your heart rate. If you’re walking in a city-setting, cool off under a shady tree or go inside a public establishment to cool off in the AC. 

 

Hydrate with water AND Electrolytes 

 

Water is always great to have on hand while you’re out walking in this big world. Another great drink of choice to consider bringing with you is something with electrolytes. You’re most likely going to sweat on your summer walks and hikes, and your sweat has a lot of salt. That salt contains electrolytes that are essential for the movement of chemicals in your body as well as muscle contraction.  As you sweat and lose salt, you’ll need to replenish those electrolytes, and the fastest way to do that when you’re hiking is with an electrolyte drink or mix.  There are many electrolyte drinks and powders available at any grocery store, corner stores, and if you’re going to a National Park, they most likely will have a drink with electrolytes for sale at the visitor center.  

 

Use Sun Protection Gear 

 

If you are going on walks in areas that are not too shaded and have a lot of sun exposure, make sure you have sun protection. Whether it’s cloudy or sunny, we recommend applying sunscreen frequently and wearing sunglasses or a hat.  You can also try a hiking umbrella for some added shade and relief from the heat. You can also wear a sun hoodie to shade your face.  

 

Know the Signs of Heat Exhaustion and Sun Stroke 

 

Last, but not least, make sure you understand how to spot signs of heat exhaustion and heat stroke before they become a medical emergency.  Check in with yourself throughout the day to make sure you are staying hydrated, and check in with your walking friends. If you start to notice you are feeling nauseous, dizzy, lightheaded, weak, or thirsty, move to a cooler location and stop, sip some water, take a breather, and get back up once you feel grounded.  

 

Ready to go on a walk this summer? 

 

There are plenty of organized walks through America’s Walking Club! We have a slew of events and clubs throughout the U.S. You can find a club closest to you here. You may also want to consider becoming a member of America’s Walking Club. Membership is $25 a year and includes a few perks, including exclusive deals for travel, access to our monthly webinar with speakers from Natural Grocers, Rick Steve’s Europe, the American Heart Association, and more! You can find the membership application here. We’ll see you walking this summer!  

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