Sequoia National Park Three Rivers California USA
Before I share practical tips for travelers hellbent on beating the extreme heat, I am not a medical professional.
I have circled the globe since 2011. Cyprus, Northern Thailand and the Central Valley of California taught me how to handle extreme heat.
Temperatures in Three Rivers consistently reach 104 degrees F in the shade. The forecast calls for 110 F soon. Heat indices reached 110 F already.
I hike, jog and run 10 to 20 miles daily independent of climate conditions. From 105 F to 10 F I work out. I slow down at 110 F but typically keep walking at a calm, steady pace. I have worked out in sub zero temperatures; twas a wee bit challenging.
My point is this: I handle extremes without dropping dead or being rushed to the hospital by following the common sense tactics below.
But I am not a doctor.
Seeking advice from medical professionals is the best idea especially if you have pre-existing conditions irritated by the heat.
Suffering through brutally hot conditions ruins any trip. In extreme circumstances you may need to seek medical assistance.
Never Underestimate the Heat
During our trip to Tempe, Arizona, warning signs appeared prominently at hiking trails.
Every sign referenced a few core concepts:
- dry heat is still dangerously hot
- experienced athletes not acclimated to intense heat need to be carried out of parks like non-athletes suffering from heat stroke and/or dehydration
- drinking copious amounts of water is a non-negotiable; desert sweet deceives you
I sometimes drink a gallon a day in Three Rivers.
I sweat a little bit but the moisture evaporates from my skin at an alarming speed. Consistently replenishing fluids is paramount; it’s like your skin gets wrung out every few minutes. Since the sweat evaporates fast your body loses its cooling fluids. The desert breeze feels like stepping into a drier or standing in front of an HVAC system set to 85 F for hours.
Beating the heat for travelers involves following simple tips diligently.
Keep these ideas in mind to stay cool.
1: Work Out Early in the Day
Work out a little after sunrise.
Take advantage of night time cooling.
Beat the heat by avoiding blistering conditions.
Admittedly, I do not always follow this advice. Sometimes I hike later in the day.
I usually walk early in the morning.
Set up tours early in the day. Be smart. Or do a self tour in the morning.
Do cardio at night as an alternative. I noted how Tempe in Arizona and the Coachella Valley in California both had night time cultures. People predominantly worked out late at night. Public parks remained open until 11:30 PM. Bright lights combined with crowds made for safe conditions.
2: Drink Two or More Tall Glasses of Water on Waking
Drink two tall glasses of water after waking up.
Get the hydration ball rolling.
Down a half gallon or more daily based on your body weight.
Hydrate liberally before you get thirsty.
Do you add antifreeze to your car after it overheats?
Wise motorists top fluid levels before driving through hot conditions.
Hydrate to sweat profusely.
Cool down properly in the baking sun.
Supplement with electrolytes. Sports drinks work OK. Eat one banana daily to increase potassium intake.
Replenish fluids.
Replace sodium lost through sweating.
Feed the machine.
3: Slather on Sun Block
I apply sunblock liberally to protect my skin.
Cover your:
- face
- ears
- neck (front and back)
- arms
Coat your legs too if it feels wise to do so. Fair types should consider it.
Protect your skin from the sun’s powerful rays. The UV index reaches an intense 11 daily here in Three Rivers. My sun hat does not fully prevent the sun’s rays from reflecting off of surfaces back onto my kisser.
4: Buy a Massive Sun Hat
My biggest travel regret in gear terms is not buying a big old sun hat 15 years ago as a travel newbie in the tropics.
I purchased a wide brimmed hat – seen in my recent photos – at Target two weeks ago. I had worn a baseball cap prior.
The hat feels like I have a roof over my head. In addition to protecting my head, neck and shoulders from the sun I feel dramatically cooler since trading my Jets cap for this sun hat.
Get a cap with excellent coverage in all directions. My ears, face, front neck, back neck and shoulder receive full coverage from the sun.
My cardio sessions in intense heat increased a bit after wearing my supersized sun hat. Some days the gentle canyon breezes feel like air conditioning under the roof of my sun hat.
5: Exercise at a Slow and Steady Pace
Find a slow, steady pace.
Take it easy.
Never push it.
Honor the temperature.
Find your work out flow.
Avoid sun-related illnesses by pumping the exercise brakes.
I curtail running sessions in hot climates. Minus a few semi-sprints I hike or power walk. Sometimes I jog downhill. But I never run for hours in desert-like environments to respect my surroundings. I know my limits.
Consider shortening workout sessions. Lessen sun exposure during tourist-related activities. Cut the tour down to an hour or two.
Beat the heat by easing into climatic conditions.
6: Head Home Immediately the Split Second Something Feels Wrong
Ever traveler reading this know the moment something feels wrong with your body.
Pay attention to symptoms like:
- feeling dizzy
- feeling overheated
- intense thirst setting in
- the moment your body stops sweating
Immediately go home. Drive home. Walk home. Get a cab. Hop on public transport. Cut the tour short. Eat the money. Whatever.
Heat stroke, severe dehydration and other extreme heat maladies flash clear red flags well before the body begins to shut down.
Pay attention.
Spot the warning signs before things get highly uncomfortable for you.
I think this is the most important tip to follow any time a prior tip – or multiple – fails you.
You and I live in an imperfect world.
We appear to do everything right.
But the world has other ideas.
Go home before the world tries to make a dream day a nightmare.
Call it a day!
Conclusion
Beat the heat.
Love your travels even as the temperature rises to Dante Inferno-ish levels.
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