In the midst of our cold New England winters we dream about these summer days and hitting the trails for a hike, run or ride. But now that the heat is on, we’re reminded that summer brings its own challenges for outdoor activities. Here are a few of our favorite tips for summer trail use. Stay safe and enjoy your adventure!
1. Hydrate! When you know temps will be high, drink electrolytes before you set off on the trail, and be sure to bring plenty of water with you or plan stops where you have access to drinking water. When you get home, replenish with more electrolytes. Fruits like watermelon, cantaloupe, strawberries, peaches that are high in water content make great snacks along the trail or after your workout. Don’t forget that your animal friends need water too – make sure you have water at your trailer for your horse or carry a bottle with you for your dog. Avoid letting pets drink from streams when possible unless you know it is a safe drinking water source.
2. Block the sun. If it’s not too hot, long sleeved clothing is the best protection and light-colored hats or visors will protect your face. Choose sunblock with a non-greasy sports formula and an SPF of 30 or higher (buy new each year to make sure it’s effective). Remember that you can still get burned in the woods and on overcast days!
3. Fend off the bugs. Again, light-colored, long-sleeved clothing is the best if temps are not high. Woods formula bug spray is usually enough for mosquitos and less aggressive flies, but has little effect on deer flies and green heads. For deer flies, try Vic’s Vapo-Rub on your hat or helmet. You can also try sticking a feather or fern leaf in your hat, or applying double-stick tape to trap the flies. There are a few green head products on the market now, but the local favorite has always been Avon Skin-So-Soft. For ticks, make sure to apply a DEET-based product. Be sure to check yourself for ticks as soon as you get home – if removed quickly and properly, there is little risk of Lyme disease transfer. Avoid perfume, aftershave, hairspray – they all attract bugs.
4. Avoid the itch. The best poison ivy prevention is knowing what the plant looks like. “Leaves of three, let it be” works pretty well, but keep in mind that the plant can climb up trees and hide among the branches! A barrier cream can be applied before you head out on the trails. Alcohol preps or hand wipes applied within 10-15 minutes of exposure and rinsed with cold water can reduce the reaction. If you know your plants, you can often find jewel weed on the trails which can be crushed and applied to neutralize the toxins. Back at the car or at home, apply a treatment like Tecnu that will draw out the oils. If you do break out, a drying and itch-relief cream can help. Remember that the oils can be transferred from pets as well if they are romping through the woods!
5. Watch the weather. Check the forecast before you head out, and sign up for weather alerts on your cell phone. Look at the heat index, which factors in temperature and humidity. Consider the air quality, which might affect your breathing. Summer is notorious for pop-up thunderstorms. If you do get caught in a thunderstorm and lighting is nearby, try to find a low point or valley, seek dense understory cover and crouch down. Avoid water, single trees and any metal structures or objects.
6. Dress appropriately. Light colored technical sports clothing works better than cotton and helps wick moisture away from the body. Remembers, long-sleeves and pants will help with bugs, sun and poison ivy when temps are not too high. Don’t forego safety just because it’s hot – always wear your helmet! A well-ventilated style will keep you cool and you can add a specially made helmet ice pack. A bandana will keep sweat out of your eyes. They also sell helmet liner pads, but a panty liner works just as well! Be sure to try out your sunglasses with your helmet in advance – you might need a special pair to fit right.
7. Adjust your schedule. Hit the trails early or late in the day to avoid the heat and bugs.
8. Plan your route. Avoid exploring unfamiliar trails on hot days in case you get lost. Pick routes that have lots of shade, plan breaks that are near water supplies and know how long it will take you to finish your route. Bring a map and/or cell phone.
9. Listen to your body. Read up on the signs of heat exhaustion & sun stroke. Take breaks. Remember that the trail will be there tomorrow – if you’re too hot, call it a day!