Top 10 Health & Safety Tips for Summer Hiking and Mountaineering

By Ocio Montana

Hiking and mountaineering in summer can be absolutely magical — long days, clear skies, warm sunshine, and stunning views from the trail or mountaintop. But while the sunny weather makes everything look and feel more inviting, it also brings some unique challenges. Heat, dehydration, sunburn, and fatigue can all turn a great day outdoors into something dangerous if you’re not properly prepared.

At Ocio Montana, we know that the best adventures come from smart planning and safe practices. That’s why we’ve put together this guide of our top 10 summer hiking and mountaineering health and safety tips to help you stay safe, strong, and sun-smart all season long. Whether you're a beginner hiker, a seasoned climber, or heading out with family, these tips will keep you cool, comfortable, and protected on the trail.

1. Start Early and Avoid the Midday Heat

One of the best ways to beat the summer heat is to start your hike or climb early in the morning. Temperatures are much cooler, the light is softer, and you’ll enjoy a more peaceful trail. As the day heats up, you’ll already have covered most of your distance — and can rest in the shade when the sun is at its strongest.

Hiking during the peak midday hours (12–3 PM) increases your risk of heat exhaustion, sunburn, and dehydration. By heading out early and planning breaks in cooler spots, you reduce that risk significantly.

2. Stay Hydrated — and Bring More Water Than You Think

Dehydration is one of the biggest risks during summer hiking and mountaineering. The more you sweat, the more water your body loses, and it’s easy to underestimate how much fluid you actually need. Always carry at least 2–3 litres of water per person on warm-weather hikes, and sip regularly — don’t wait until you feel thirsty.

If you're tackling longer routes or remote areas, bring a water filter or purification tablets in case you need to refill from a stream. Electrolyte tablets or drinks are also a great way to replenish the salts your body loses through sweat.

3. Protect Your Skin from the Sun

Sunburn doesn’t just ruin a trip — it can also lead to long-term skin damage and increase your risk of heatstroke. Apply a high-factor, water-resistant sunscreen (SPF 30 or higher) before you start hiking, and reapply it every two hours, especially if you’re sweating.

Don’t forget commonly missed spots like the back of your neck, tops of your ears, and behind your knees. Wearing UV-protective clothing, a wide-brimmed hat, and sunglasses with UV protection adds extra layers of defence while keeping you cool.

4. Dress Light — But Smart

In summer, less isn’t always more. The goal is to stay cool and protected. Lightweight, loose-fitting, and moisture-wicking clothing helps your body regulate its temperature while protecting you from sun and insects. Choose light colours that reflect sunlight, not dark colours that absorb heat.

Avoid cotton, which holds onto sweat and can cause chafing. Instead, opt for breathable fabrics like polyester or merino wool blends designed for hiking. Convertible trousers or quick-dry shorts are ideal for warm days on the mountain.

5. Know the Signs of Heat-Related Illness

Heat exhaustion and heatstroke are real dangers when hiking or mountaineering in summer. Symptoms of heat exhaustion include dizziness, nausea, headache, excessive sweating, muscle cramps, and rapid heartbeat. If you or someone else experiences these symptoms, stop, find shade, and cool down immediately.

Heatstroke is more serious and can be life-threatening. It involves confusion, flushed skin, fainting, and lack of sweating. If you suspect heatstroke, seek emergency help immediately. Always listen to your body and take signs of overheating seriously.

6. Take Shade Breaks and Rest Often

It’s tempting to power through a trail, especially in good weather, but regular breaks help you stay cool and avoid burnout. Plan to rest in shaded areas — under trees, rock overhangs, or even using your backpack to create shade if there’s none available.

Use breaks to cool your body, hydrate, and check in with how you’re feeling. If you’re hiking with kids or older adults, frequent pauses are even more important to avoid fatigue and overheating.

7. Choose Your Route Wisely in Hot Weather

Not every hike is suitable for summer conditions. Long, exposed trails with little shade or steep ascents can be exhausting in the sun. Instead, opt for routes with tree cover, rivers, or higher elevations, which tend to be cooler. Woodland trails, shaded valleys, and breezy ridgelines are all great summer options.

If you’re mountaineering in summer, remember that higher altitudes mean stronger sun exposure and thinner air — plan for slower progress, more water, and extra sun protection.

8. Protect Your Feet from Heat and Friction

Your feet do a lot of work on a hike — and in hot weather, they’re more prone to blisters and swelling. Make sure you’re wearing well-fitting hiking boots or shoes with breathable material, and avoid new footwear on long hikes.

Pair your boots with moisture-wicking socks to keep sweat at bay, and bring a spare pair to change into if your feet get damp. Applying anti-chafe balm or blister plasters to hot spots before they develop can save your hike from painful foot issues.

9. Don’t Forget Insect Protection

With summer sunshine comes biting insects like mosquitoes, midges, and ticks — especially in woodlands, moorlands, and near standing water. Use an insect repellent that contains DEET or an alternative like picaridin, and reapply it throughout the day.

Wearing long sleeves and trousers (especially at dawn and dusk) helps reduce bites. After your hike, do a quick tick check to avoid the risk of Lyme disease, particularly in grassy or forested areas.

10. Always Pack the Summer Safety Essentials

Even on short day hikes in good weather, it’s essential to carry a small summer hiking safety kit. Include:

• A map and compass or GPS

• First aid kit

• Sunscreen and insect repellent

• Extra water and snacks

• Emergency whistle and foil blanket

• Power bank for your phone

• Lightweight rain jacket (just in case)

Being prepared means you can handle unexpected heat, delays, or changes in weather with confidence. It also helps protect your health when conditions shift unexpectedly.

Final Thoughts from Ocio Montana

Summer is one of the best times to explore the outdoors, but it’s also when your body and environment can challenge you the most. Whether you're hiking sun-drenched coastal paths or climbing airy mountain trails, your safety and wellbeing should always come first.

At Ocio Montana, we believe that great adventures begin with good preparation. Our expert gear, designed for hot weather hiking and summer mountaineering, helps you stay cool, protected, and confident wherever the trail leads.

So pack smart, dress right, drink plenty, and respect the sun. There’s a whole season of beautiful hikes and memorable moments waiting — just be sure to enjoy them safely.

Explore without limits!

Need warm-weather hiking gear or sun-smart mountaineering essentials? Explore Ocio Montana’s summer collection and gear up for your next safe, sun-filled adventure.