We know that spending time outdoors is beneficial for our physical and mental health. From reducing stress to encouraging physical activity, we’re hardwired for connection to the natural world. When temperatures rise, how can we nurture our need for nature, while also protecting our health? That’s why it’s important to prevent and recognize heat-related illness while still enjoying Arizona’s summer.
Safety first. Extreme heat poses serious risks to your health. Arizona experiences more than 300 days of sunshine per year. We just experienced the hottest June on record, and July’s temperatures are historically the highest of the year with an average high of 105.9 degrees Fahrenheit.
How hot is too hot to hit the trails? In temperatures above 90 degrees, limit strenuous outdoor activity and time outdoors. In temperatures above 105, seek an indoor air-conditioned environment.
Prevention is key, preparedness follows
Preventing heat-related illness starts with personal responsibility. Take time to chat with rangers when you visit a state park. Their knowledge of trails and what you need to be prepared is unmatched! Rangers and volunteers are also trained in wilderness first-aid, and monitor the day-use parking to track hiker activity on the trails.
Mother Nature can be unforgiving for the underprepared. Always check the weather forecast and be aware of excessive heat watches or warnings. Be aware of other recreation hazards like dry conditions that can make an area prone to wildfires and flash flooding from monsoon storms.
Stay informed on Excessive Heat Watches and Warnings through the National Weather Service and the Arizona Department of Health Services’ Excessive Heat Warnings email alerts.
Gear up, hydrate
When it is safe to be outdoors, hydrate adequately, wear sun protection, and choose the right time and place for your outdoor activities. Pre-hydrate before your adventure, and bring about 1 to 2 liters per hour per person when active in the heat.
Remember, when you’ve consumed half of your water supply, it’s time to turn back.
You need to be hydrated on the return trip as well. Don’t forget to replenish electrolytes with salty snacks to stay energized throughout your journey. Bananas, granola, trail mix and peanut butter are all great options.
Wear lightweight clothing with Ultraviolet Protection Factor (UPF) protection, sunscreen, a hat and ultraviolet (UV)-rated sunglasses. In addition to heat-related illnesses, exposure to the sun’s UV radiation can lead to increased risk for skin cancer, so don’t forget your sun protection.
Always bring a fully-charged cell phone, grab a paper map from the rangers, and have emergency supplies, including a first aid kit, a reflective device like a compact mirror to signal for help, and a headlamp on hand. Most importantly, always tell a friend where you are going to hike and how long you expect to be on the trail.
Know the symptoms, how to help
Extreme temperatures can quickly overwhelm the body’s cooling mechanisms, resulting in illnesses like heat exhaustion and even develop into heat stroke, which can have lasting impacts.
Recognize the signs of heat exhaustion, such as heavy sweating, weakness, nausea and headache. If these symptoms occur, move to a shaded area, rest and hydrate immediately, and seek the help of a park ranger to make your way off the trail after your symptoms improve. If symptoms don’t improve, heat stroke can develop.
Heat stroke is characterized by high body temperature, confusion and rapid pulse. Heat stroke is a life-threatening emergency. Call 911 and take immediate steps to cool down while waiting for medical help. If you are assisting someone else with heat stroke, move them to a cooler area, loosen clothing and use cool water or ice packs on wrists, ankles, armpits, and neck.
Hiking using the buddy system can be extremely helpful in the summer and can even change the outcome of a heat-related emergency. Learn more about the symptoms of heat-related illness from the Arizona Department of Health Services.
Go early, go easy
For outdoor enthusiasts who live in a low-desert environment (places with low elevation, high temperatures and sparse vegetation), early mornings are your opportunity to go outside safely.
Pick a mild trail that’s fairly level and offers shade, and be at the trailhead right at dawn. Avoid trails with steep inclines and limited shade, as these can exacerbate the effects of extreme heat.
Never hesitate to ask a park ranger about where and when you should hike. They can help you understand the terrain and the time it will take to make it back to the trailhead.
Be off the trail by 9 a.m. in summer temperatures. Early morning easy hikes mean you’ll be rewarded with a stunning Arizona sunrise to boost your mood right at the start of the day.
Go up in elevation
Arizona’s topography is so varied that it’s easy to get to higher elevations with cooler temperatures. Escape the heat and head to destinations in northern Arizona, the White Mountains and the Sky Islands.
These higher elevations offer cooler temperatures and stunning landscapes, perfect for summer adventures. Remember, the sun is just as strong even if the temperature feels nicer. Hydration and sun protection are just as important even as you go up in elevation.
Go on the water
There are many parks to enjoy with water recreation. Arizona boasts beautiful lakes, streams, and rivers that provide excellent opportunities to cool off and enjoy the outdoors in the summer. Swimming, kayaking and fishing are great ways to beat the heat while staying active.
Arizona State Parks and Trails encourages you to find new adventures that help you connect with nature while staying safe in the summer heat. For more information and educational resources on outdoor recreation in Arizona’s summer, visit AZStateParks.com/Heat-Safety.
Michelle Thompson is the deputy assistant director at Arizona State Parks and Trails.
