By SDCN Staff
San Diego, CA–As the summer heats up, the County is urging hikers to avoid being victims of heat stroke by bringing plenty of water, sunscreen, a hat, and light clothing.
To protect hikers, the County closes parks in remote areas due to excessive heat, but heat can be found on any trail in San Diego County.
According to the County, Cal Fire and the San Diego County Sheriff’s Department are often called to rescue hikers who are injured or fall ill due to extreme heat on the trails.
The County advises hikers to seek coastal or shaded trails early in the morning or later in the day when it cools off.
Here are the following safety tips for a safer hike:
- Choose hikes that are appropriate for your skills and physical condition. Go with the safest trail if heat may be an issue for part of the hike.
- To stay hydrated, drink water before, during, and after hiking.
- Check weather forecasts and be familiar with the terrain for your hike.
- Let someone know where you will be and when you plan to return. Don’t rely on your cell phone; it can lose reception in remote areas.
- Hike with others, never alone.
- Bring a backpack or bag with food and water, extra sunscreen to reapply, a flashlight, a first aid kit, a multipurpose tool or knife, and a whistle.
- Park rangers recommend carrying one liter (about a quart) for every 2 to 3 miles. Bring more water than you think you will need, and more water on longer or strenuous trails.
- Bring non-perishable food like dried fruit, energy bars, trail mix, peanut butter, canned tuna, whole grain crackers and jerky. These foods provide fuel and energy levels to make up for lost calories.
- Bring a hat and sunglasses.
- Dress in layers of breathable, light-colored, loose-fitting clothes that you can take on and off, based on the temperature and can prevent sunburns.
- Wear good boots with grip in rocky and slippery areas. They also provide a thick layer of protection from the hot ground.
- Follow posted safety rules.
- Print out a map of the trail to bring along to stay on track. Prolonged exposure to heat can cause disorientation or heatstroke.
With rising temperatures, hikers are urged to be cautious of heatstroke, a life-threatening condition caused by dehydration and the body’s inability to regulate its temperature. Symptoms include headache, dizziness, muscle cramps, nausea, confusion, lack of sweating, and even loss of consciousness. Anyone showing signs of heatstroke should immediately stop, rest in the shade, hydrate, and eat a light snack. If symptoms continue, medical help should be sought by calling 911.
Authorities also remind the public never to leave pets in vehicles—even on an 85-degree day, interior temperatures can exceed 120 degrees within minutes, even with windows cracked. Pet owners are advised to carry water for their animals and avoid walking them on hot surfaces like pavement or sand, which can severely burn their paws.
