• Hydration doesn’t start when you hit the trailhead. It starts at least a day or two before your hike—if not weeks ahead. Make sure you’re drinking plenty of water leading up to your hike. To enhance daily hydration I personally use Trace Minerals 40,000 Volts in my water each day to enhance daily hydration.
• On the trail, don’t wait until you’re thirsty. Sip water regularly, even if you don’t feel like you need it.
• Replenish your electrolytes. Water alone isn’t enough, especially in the heat.

Train for the Heat—Don’t Just Wing It

If you’re new to hiking in the heat, or you’re planning something big like the Grand Canyon, you need to train for it.

If you haven’t been hiking in the heat, take time to test shorter hikes first—both to see how your body handles the heat and how it responds to different snacks and electrolyte supplements. Make sure your hydration strategy actually works for you—otherwise, you have no business jumping into a big hike.

How I Recommend Training

• Start with lower-intensity hikes in the heat. See how your body responds.
• Test your snacks and hydration plan on these smaller hikes.
• If you have access to a gym, use the stair climber. Work your way up to 100 stories without stopping. You can slow down and speed up as needed, but if you can do 100 stories a few times a week, you’re on the right track. (This suggestion is specific to training for hikes with big elevation gains like the Grand Canyon.)
• Get used to being out in the heat. There’s no substitute for real-world experience.

Sun Exposure: Don’t Underestimate It

Sun exposure is another big factor.
I try to keep most of my skin covered with clothing, but sunscreen is a must. Reapply as needed.

More Tips for Hiking in the Heat (Anywhere)

• Start early to avoid the hottest part of the day.
• Wear a wide-brimmed hat and sunglasses.
• Take breaks in the shade whenever you can.
• Listen to your body. If you start feeling dizzy, nauseous, or overly tired, stop and rest.

Quick Hydration Checklist for Hot-Weather Hikes

1. Start hydrating days before your hike.
2. Bring more water than you think you’ll need.
3. Add electrolytes to your water (I recommend Trace Minerals Endure).
4. Wear sun-protective clothing and sunscreen.
5. Train in the heat before attempting a big hike.
6. Take regular breaks and listen to your body.

Final Thoughts

Hiking in the summer heat can be an incredible experience, but it’s not something to take lightly. Personally I don't do much hiking in the summer, but when I do I aim to start before the sun comes up.
With the right preparation, you can stay safe, feel better, and actually enjoy the journey.

Stay hydrated out there—and if you’re heading into the Grand Canyon, or any hot trail, remember: it’s hotter than you think.

If you want to see my favorite hydration products, check out my Hydration Guide.

Let me know if you have any questions, or if you want more tips for hiking, training, or staying active in the heat!