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A4 checklist with all illustrated steps. Tick the boxes on paper as you go.

FeatherSticks · Skills

Hiking in Hot Weather: Heat Exhaustion vs Heat Stroke and How to Stay Cool

Heat stroke is not bad luck. It is usually a plan that ignored the midday sun.

Quick facts

Best timing
Walk early and late, rest in shade roughly 11–17 h
Warning sign
Heat exhaustion: sweating, headache, dizziness, nausea
Emergency
Heat stroke: hot skin, confusion, collapse – call 112
First action
Shade, cool the skin with water and fanning

What you need

  • Wide-brimmed hat and sunglasses with full UV protection
  • Light, loose, long-sleeved shirt and light trousers
  • Sunscreen (SPF 30 or higher) and lip balm with sun protection
  • Enough bottles for the longest dry stretch plus water treatment
  • Electrolyte tablets or rehydration sachets and salty snacks
  • Bandana or neck gaiter for wet cooling
  • Tarp and cord for shade; instant cold packs in the first aid kit

Step by step

  1. Plan around the heat

    1 Plan around the heat

    Check the forecast and heat warnings. Start at first light, rest in the shade through the hottest hours and finish in the evening.

  2. Dress light, loose, covered

    2 Dress light, loose, covered

    Light-coloured, loose clothing with long sleeves, a wide-brimmed hat, sunglasses and sunscreen on every bit of exposed skin.

  3. Drink to plan, add salt

    3 Drink to plan, add salt

    Plan your water with the calculator, sip every 15 to 20 minutes and eat salty snacks on long, sweaty days.

  4. Rest in the shade

    4 Rest in the shade

    Take breaks in deep shade, rig a tarp high and open as a sun roof, and choose a camp that is shaded in the afternoon.

  5. Spot heat exhaustion early

    5 Spot heat exhaustion early

    Headache, dizziness, nausea, cramps and heavy sweating mean: stop, shade, lie down, cool the skin, sip water.

  6. Heat stroke: call 112, cool now

    6 Heat stroke: call 112, cool now

    Confusion, collapse or very hot skin is an emergency. Call 112, get into shade and cool at once with water and fanning.

Common mistakes

  • Walking the steep, open climb in the midday sun because the day started late.
  • Wearing dark, tight clothing and no hat because "it is too hot for sleeves".
  • Drinking only when thirsty – or forcing litres of plain water without any salt.
  • Treating confusion as tiredness and letting the person "sleep it off" alone in the shade.
  • Waiting for the ambulance before starting to cool someone with heat stroke.
  • Lighting a campfire during a drought without checking fire danger and bans.
  • Pitching the tent in full afternoon sun and closing it up for the night.