NOW is the time to stay indoors a lot...especially during daylight hours! August seems to me to be the hottest month of all here in the high desert.
If you have to go out or really crave to go on a walk...know how quickly you can get dehydrated or get heat exhaustion, etc.
The following tips are from this site:
http://hiking.about.com/od/Safe-Summer-Hiking/a/Safe-Hiking-In-Hot-Weather.htm
You can click on the above, or read it right here:
Hydration
On hot days, your body can lose large amounts of water through perspiration. The general rule is that you can sweat roughly a quart of water every hour—and even more when hiking uphill or in direct sunlight. Hiking at higher altitudes will also accelerate the loss of body fluids. In arid climates, you may not even notice how much you’re sweating because of rapid rates of evaporation. And as you perspire, you also lose vital minerals from your system.
Proper hydration is essential to the health of the body’s organs, including the brain. Dehydration can lead to impaired brain functioning, which then results in confusion and impaired judgment. Blood can also thicken, forcing the heart to work harder.
• Start the hydration process before you go out. Begin to hydrate a couple of hours before you hit the trail.
• Pay attention to your body. There’s a difference of opinion about whether you should only drink when you’re thirsty or drink before you start getting thirsty.
Many hiking sources suggest that you may experience a lag between when your brain tells you that you need water and when your body actually begins to require more fluids. More recent studies suggest that you should trust your body to let you know when you need to drink.
The key is getting to know your own body’s reactions. Personally, I tend to wait too long to drink, so I make it a point to remind myself to sip some water sooner rather than later on a hike. Especially on hot days.
• Drink frequently. Instead of guzzling a bunch of water all at once, take smaller and more frequent drinks of water.
• Cold water is best. Your body will process cold water more quickly. Fill up your water bottle or hydration system with ice to keep water cool for as long as possible while you’re out.
• No, beer doesn’t count. Alcohol can speed up dehyration because it’s a diuretic. So will caffeine-laden energy drinks.
• Check your urine. If you’re properly hydrated, you should be able to produce a large amount of light-colored, clear urine. If the urine appears dark and concentrated, you may be dehydrated.
Preventing Hyponatremia
Yes, you can drink too much water. On my first overnight trip into the Grand Canyon, our group was warned of a condition called hyponatremia. It can occur when hikers drink large amounts of water without replenishing electrolytes. That can cause blood sodium levels to plunge because too much salt ends up getting sweated out of the body. Hyponatremia is a potentially serious condition that can lead to seizures.
• Replenish With Electrolytes. In addition to restoring fluids, you need to maintain your body’s proper levels of sodium, magnesium, and potassium. Salt residue on your clothing or the inside of your hat is a possible warning sign of hyponatremia. So as you rehydrate, alternate water intake with consumption of fluids with electrolytes, such as sports drinks.
• Eat snacks with salt. Salt in foods can help restore sodium levels in the bloodstream. So in addition to drinking plenty of fluids on hot days, be sure to snack frequently on foods with salt, such as nuts, pretzels, and trail mix.
Preventing Heat Exhaustion and Heat Stroke
Hot conditions can overwhelm the body’s cooling mechanisms. Heat exhaustion results from a combination of high body temperature and dehydration. It can lead to heat stroke, which is potentially fatal.
In the event of heat stroke, it’s critical that you lower the victim’s body temperature by immersing or keeping the person wet to increase evaporative cooling. The victim needs hospital treatment as soon as possible but shouldn’t be allowed to try and hike out on his or her own.
• Take breaks. Forget about setting any personal bests. Stop more frequently and for longer durations than you would on a cooler day.
• Look for shade. Get out of the sun as much as you can, both on breaks and on the trail. Especially when the sun is lower in the sky, portions of the trail may be shaded by trees or slopes.
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