Every summer I convince myself I’m better with heat than I actually am. Maybe you do this too – you look outside, think “eh, looks fine,” and next thing you know you’re sweating through your shirt and wondering why your energy vanished halfway down the trail. Heat has this quiet way of catching you off guard. It rarely feels dangerous at first, just a bit uncomfortable, and then suddenly you’re wiped out.
Most of the time you don’t need fancy gear or survival tricks. A handful of small habits go a long way. And honestly, just knowing a few sun protection strategies before you head out can save you a lot of trouble later. Consider it more “common sense tuned up a little” rather than anything extreme.
1. Pay attention to what the heat feels like, not just the number
Weather apps give you a temperature, but the body doesn’t care about the number – it cares about humidity, sun, breeze, the whole mix. I’ve had days where 84°F felt totally fine and others where the same number felt like stepping inside a toaster. Before heading out, I’ve started glancing at a heat index chart, and it honestly helps you plan the day with a bit more realism.
If it looks rough, you adjust. Maybe start earlier, maybe skip the part of the route with no shade. These tiny changes don’t feel like “safety precautions,” they just make the day smoother.
2. Hydration isn’t a one-and-done thing
A weird thing about heat is that thirst is a terrible indicator of what your body actually needs. By the time you feel thirsty, you’re often behind. I try to sip steadily, not in a strict way, just enough that I don’t suddenly realize two hours have passed.
Longer days outdoors, especially where you’re moving around, can mean you’re losing salts too. The CDC has a bunch of straightforward guidance on staying healthy in heat, and it basically boils down to: don’t ignore the little warning signs. Headaches, strange heaviness, feeling slightly “off” – they’re nudges, not annoyances.
3. Sun exposure drains you more than you expect
People talk about sunburn like it’s only a cosmetic nuisance, but being in direct sun for hours genuinely saps your energy. I’ve had days where the temperature wasn’t even bad, but just standing in open sun left me oddly tired.
You don’t need to gear up like you’re crossing a desert. A hat, light long sleeves, stepping into shade whenever the chance appears – it all stacks up. Sunscreen helps too, obviously, but it works best as part of that whole mix rather than your only line of defense.
4. Take breaks before you feel like you “need” them
Heat exhaustion rarely shows up dramatically at first. It’s more like you notice your thoughts feel fuzzy, or you’re moving slower without meaning to. That’s usually the moment to pause. Not a big break, just a couple minutes in shade, maybe splash some water on your arms or the back of your neck.
People sometimes think this slows them down, but it weirdly has the opposite effect. You last longer because you’re not forcing your body to keep pushing when it’s already struggling.
5. Recognize when things have crossed a line
Most heat issues are mild and pass quickly… until they don’t. If someone starts acting confused, nauseous, or they just look wrong – pale or sort of glazed over – that’s when you stop everything. Cooling down fast is the priority. If things escalate, get help.
It’s the same idea as being ready for nature’s challenges in general: you don’t panic, but you also don’t shrug it off.
Heat doesn’t have to mess with your plans. A bit of attention, a few course corrections throughout the day, and most outings stay enjoyable rather than exhausting. And if you catch yourself starting to feel “not quite right,” trust that feeling and slow down – it’s usually your body giving you a pretty useful hint.
