Hiking allows you get the benefits of exercise while experiencing the added bonus of enjoying the outdoors. If you are not prepared, however, hiking can be problematic. Feeling lightheaded can be one result. In many cases, the problem can be avoided by taking preventive measures, such as watching your hydration levels. However, if you consistently feel lightheaded while hiking, it might indicate an underlying health issue. Consult your doctor if this is the case.
Causes
Feeling lightheaded means that you are not getting the proper supply of oxygen to your brain. Several conditions can cause this problem, including dehydration and low blood sugar, which is often caused by not eating enough. Another possible cause is altitude sickness, which is brought on by hiking in mountainous areas. The thinner and drier air can lead to feeling weak and lightheaded. In some instances, an underlying medical problem, particularly problems with your heart or lungs, might be the culprit.
Symptoms
The signs and symptoms that accompany feeling lightheaded can vary depending on the underlying cause, but there are symptoms that are common to all of the conditions. In addition to feeling lightheaded, common symptoms include fatigue, irritability, nausea, confusion and headache. If you have altitude sickness, you might also have an increased heartbeat and shortness of breath upon exertion. Low blood sugar can present additional symptoms of hunger and blurry vision, while dehydration often includes thirst and dry mouth as symptoms. Medical disorders, such as heart issues, often mimic the symptoms of altitude sickness, but usually occur in other instances of exertion, such as walking up a flight of stairs or running.
Treatment
Getting lightheaded can be dangerous, particularly if you are alone or in a rugged, isolated area, so stopping and resting should be your first priority. It's also a good idea to drink water or a sports drink, even if you aren't particularly thirsty. If you skipped a meal or are hungry, eat a small snack that contains carbohydrates or sugar to increase your blood sugar. Lie down on the ground so your head is even with your heart. This will help the blood flow more easily to your brain, which can help alleviate the lightheaded feeling. If taking self-care measures is not effective or you experience other symptoms, such as extreme fatigue, shortness of breath when resting or chest tighthess, seek immediate medical attention.
Prevention
If you are not accustomed to high altitudes, get plenty of rest, hike slowly, and give your body a chance to adjust, advises Scott Reid, education specialist for the Leave No Trace hiking organization. Avoid dehydration by carrying water with you in a pack while hiking, and taking small sips periodically. Drink more water if you are hiking in a hot environment, and hike during cooler times of the day, if possible. Eating a full meal at least two hours before hiking to prevent low blood sugar. Carrying a small snack that contains carbohydrates or sugar, such as crackers and peanut butter or a fruit juice, can also help. Avoid hiking for long periods of time if you are a beginner. Taking smaller hikes or performing other conditioning exercises, such as cardio training, can help build endurance. If you find that you still feel lightheaded in spite of taking preventive measures, consult a doctor to rule out an underlying medical disorder.
