1. Hot, Hotter, Uh-Oh
Hikers should plan on drinking anywhere from 10 to 24 oz. of water for every 30 minutes of strenuous outdoor activities in hot weather. If your cheeks are flushed or you feel faint or dizzy, get out of the sun and drink plenty of water. Catching dehydration at its earliest signs can prevent the progression to heat stroke and heat exhaustion. Signs of heat stroke include vomiting, cramping muscles and a quickened heart rate. A hiker suffering from any of these symptoms should get out of the sun as soon as possible and drink at least two liters of water in an hour's time. If the person's body temperature reaches 102 degrees F, remove clothing and cool the skin with cloths soaked in water. Heat exhaustion causes people to act bewildered and illogical and comes with an increased body temperature to 104 degrees F. It may even cause a loss of consciousness. If this happens, get help immediately.
2. Keep Yourself Warm
People can suffer the effects of hypothermia year round when they hike in the mountains. When your body loses heat faster than it produces heat, you're on your way to hypothermia. Being cold and wet encourages the process, so get warm and dry as soon as possible when you're outdoors to cut your exposure. Hypothermia causes its victim to have an "I don't care" attitude, shiver, slur their speech and slows the heart rate. Serious cases can result in death by causing your breathing and heartbeat to stop. Be sure to dress appropriately for mountain hiking and bring supplies to make a shelter if necessary.
3. Slip Sliding Away
Wet ground causes falls that can lead to serious injury. Before you hike, try out your hiking shoes on slippery terrain so you know how well they grip in poor conditions. Think about carrying a stick when you walk to aid in balance and support. Avoid walking on wet rock, especially if it's covered with algae. When you cross waterways, always look for another way across before you plunge ahead. You may find a bridge or exposed rocks that can make your travel much easier.
4. Check the Weather
Hikers should get an update on expected weather for the entire length of their trip. Remember that strong winds can be treacherous when you're walking along cliffs or slopes and rainstorms can often bring lightning. If bad weather unexpectedly moves in while you're hiking, seek shelter from lightning in low lying areas. Crouch as low as you can with only your feet on the ground.
5. Dangerous Plant Life
You can find all sorts of harmful plants while hiking. Common types are poison oak or poison ivy, which have three-leaf clusters on their bushy stalks. Exposure to these plants causes redness, blistering and itching in the exposed areas. The symptoms usually clear in about a week. Hikers should take the time to learn about and avoid other harmful plants in their hiking area.
