☀️ UK Heatwave Safety Tips: Essential Tips for Walkers and Hikers

Janire
Jun 24
7 min read

Let's be honest, most of us spend the majority of the year complaining that it's too cold, too wet, too windy, or all three at once.

Then the sun finally arrives, temperatures soar, and we head straight outdoors to make the most of it. 😎

But while sunshine can make for some incredible days on the trail, hot weather brings its own challenges and risks.

Whether you're heading out for a gentle countryside stroll, tackling a mountain hike, or joining a guided walk, it's important to take extra precautions during a heatwave.

One thing many people don't realise is that heat-related illness can creep up gradually. Unlike rain, wind, or snow, the warning signs aren't always obvious until you're already feeling quite unwell.

Here are some simple but important tips to help you stay safe, comfortable, and enjoy your adventures in the sunshine.

Mountain Leader on Elidir Fawr during a UK heatwave, demonstrating safe hiking in hot weather conditions — Elidir Fawr summit, early morning during the heatwave

☀️ UK Heatwave Safety Tips for Walkers and Hikers

🌡️ Understand the Risks

During a heatwave, your body has to work much harder to regulate its temperature. Add exercise, steep terrain, and carrying a backpack into the mix, and dehydration and heat-related illness can develop surprisingly quickly.

Many people underestimate how much water they're losing through sweat, especially when there's a breeze making them feel cooler than they actually are.

💧 Drink Before You're Thirsty

One of the biggest mistakes people make is waiting until they feel thirsty.

By the time you're thirsty, you're already starting to become dehydrated.

Carry plenty of water and sip regularly throughout the day.

For longer walks or particularly hot conditions, consider carrying electrolyte tablets to help replace minerals lost through sweating.

If you come across a stream, waterfall, or other water feature and it's safe to do so, make the most of it. Wetting your hat, buff, or t-shirt can help cool you down significantly and provide some welcome relief during the hottest parts of the day.

Just remember that cooling yourself and staying hydrated are two different things—you still need to drink enough water.

🚰 Carry a Backup Water Treatment Option

Ideally, you'll carry enough water for your planned route (minimum 2L for a hot day!), but it's always wise to have a backup plan.

A lightweight water filter can be invaluable if you need to refill from a stream or other natural water source. While boiling water is generally the safest option, that's not always practical when you're out on the trail.

For emergencies, consider carrying water purification tablets, such as chlorine tablets, as part of your kit.

Remember, not all water sources are safe to drink, no matter how clear they look.

🧂 Don't Forget to Eat

When temperatures rise, many people focus on drinking but forget about eating.

Hot weather can reduce your appetite, but your body still needs fuel.

Snack regularly throughout the day and consider carrying salty snacks to help replace some of the salts lost through sweating.

🕐 Choose Your Walking Times Carefully

This isn't the time to be setting off at midday if you can avoid it.

Whenever possible:

✔ Start early in the morning

✔ Finish before the hottest part of the day

✔ Choose evening walks if conditions allow

The hours between 11am and 3pm are often when temperatures and UV levels are at their highest.

🧢 Dress for the Conditions

What you wear can make a huge difference.

Choose:

✔ Lightweight clothing

✔ Light-coloured fabrics

✔ Loose-fitting layers

✔ Moisture-wicking materials

A wide-brimmed hat or cap can provide valuable protection from direct sunlight.

And remember, black may be slimming, but it isn't always your friend during a heatwave! 😅

🧴 Don't Forget Sun Protection

Sunburn isn't just uncomfortable—it can contribute to heat stress, dehydration, and long-term skin damage.

During a heatwave, UV levels are often very high, even on days that don't feel particularly hot. In the mountains, you're often exposed to direct sunlight for hours at a time with very little shade.

Apply a high-factor sunscreen before you head out and reapply regularly throughout the day, especially if you're sweating heavily.

Don't forget commonly missed areas such as:

☀️ Ears

☀️ Back of the neck

☀️ Nose

☀️ Lips

☀️ Tops of the feet if wearing sandals

Repeated exposure to high UV levels increases the risk of premature skin ageing, sun damage, and skin cancer, so protecting your skin should be just as important as carrying enough water.

💧 Make the Most of Water Features

Streams, waterfalls, rivers, and lakes aren't just beautiful places to stop for a photo—they can also help you stay cool during a heatwave.

If it's safe to do so, wet your hat, cap, buff, or t-shirt and let evaporation do the hard work. As the water evaporates, it helps cool your body and can provide welcome relief during the hottest parts of the day.

On particularly hot walks, don't be afraid to re-wet your hat or top several times throughout the day.

You can also cool your wrists, neck, and forearms using cold water, as these areas can help your body regulate its temperature more effectively.

Just remember that cooling yourself and staying hydrated are two different things. You still need to drink enough water throughout the day.

🌬️ Don't Be Fooled by the Wind

A strong breeze can make you feel cooler than you actually are.

Many walkers assume they're coping well with the heat because the wind feels refreshing, but they can still be losing significant amounts of water through sweat and sun exposure.

This is particularly common on exposed mountain routes where the wind masks how hot your body is becoming.

Keep drinking regularly, take breaks, and don't assume you're fine just because you're not feeling excessively hot.

The combination of sun, wind, and physical effort can be surprisingly dehydrating.

🥾 Adjust Your Plans

There is no shame in choosing an easier route during hot weather.

In fact, it's often the smartest decision.

Consider:

✔ Shorter distances

✔ Less elevation gain

✔ Routes with plenty of shade

✔ Woodland trails

✔ Walks near streams, rivers, or lakes

✔ Earlier start times

The mountains will still be there tomorrow.

It's also worth remembering that many popular mountain routes are incredibly exposed. Mountains such as Snowdon (Yr Wyddfa) offer very little shelter from the sun once you're above the lower slopes, meaning you're exposed to direct sunlight for much of the day.

On particularly hot days, choosing a lower-level route with some tree cover may actually provide a safer and more enjoyable experience.

🌳 Seek Shade Whenever Possible

During a heatwave, shade is your friend.

When taking breaks, look for woodland, trees, rock outcrops, mountain shelter cairns, bothies, visitor centres, cafés, or any natural or man-made shelter that allows your body a chance to cool down.

If you're planning a walk during very hot weather, consider choosing routes that offer regular shaded sections rather than long stretches of exposed terrain.

Sometimes the best route isn't the one with the biggest summit—it's the one that allows you to enjoy the day safely and comfortably.

🎒 Pack for Hot Weather

A few extra items can make a big difference:

💧 Extra water

🚰 Water filter

🧂 Electrolyte tablets

🧴 Sunscreen

🧢 Sun hat

🕶 Sunglasses

🍎 Extra snacks

🧊 Cooling towel

💊 Water purification tablets

The goal is to stay ahead of the heat rather than reacting once you're already struggling.

🌳 Take More Breaks Than Usual

Heat places additional stress on your body.

Use shaded areas whenever possible and don't be afraid to stop more frequently than you normally would.

A few extra breaks are far better than pushing on until you're exhausted.

👥 Look Out for Each Other

If you're walking with friends, family, or a group, keep an eye on one another.

People experiencing heat exhaustion don't always recognise the signs themselves.

If someone seems unusually tired, dizzy, confused, or unwell, encourage them to stop, rest, cool down, and hydrate.

🐕 Don't Forget Your Four-Legged Walking Companion

If you're walking with a dog, remember that they're feeling the heat too.

Carry extra water for them, avoid the hottest parts of the day, and be mindful of hot ground surfaces that can burn paws.

If your dog starts lagging behind, panting excessively, or seeking shade more than usual, it's time for a break.

🚨 Know the Signs of Heat Exhaustion and Heat Stroke

Heat Exhaustion

Watch out for:

☀️ Dizziness or feeling faint

☀️ Headaches

☀️ Excessive sweating

☀️ Nausea

☀️ Muscle cramps

☀️ Extreme tiredness or weakness

☀️ Fast breathing or a rapid heartbeat

If you or someone else develops symptoms of heat exhaustion:

✔ Move into shade immediately

✔ Stop all physical activity

✔ Loosen or remove excess clothing

✔ Cool the body using water, wet clothing, or cool compresses

✔ Sip water or an electrolyte drink

Most people start to improve within 30 minutes if treated early.

Heat Stroke

Heat stroke is a medical emergency.

Warning signs include:

🚨 Confusion or unusual behaviour

🚨 Slurred speech

🚨 Loss of coordination

🚨 Collapse or unconsciousness

🚨 Seizures

🚨 Very high body temperature

🚨 Hot skin that may be dry or still sweating

If you suspect heat stroke:

📞 Call 999 immediately

🌳 Move the person into shade

💧 Cool them as quickly as possible using water, wet clothing, or fanning

🚫 Do not leave them alone

Heat stroke can be life-threatening and should always be treated as an emergency.

🗺️ Be Flexible With Your Plans

Hot weather is just another condition to factor into your decision-making.

If temperatures are higher than expected, don't be afraid to shorten your route, change your objective, or choose a different walk altogether.

Good decision-making isn't about sticking rigidly to Plan A.

It's about adapting to the conditions in front of you.

💛 Enjoy the Sunshine Safely

A UK heatwave is a fantastic excuse to get outdoors and enjoy nature at its best.

With sensible planning, plenty of water, regular breaks, shade, and a willingness to adapt your plans if conditions demand it, you can still enjoy walking, hiking, and exploring safely in hot weather.

These UK Heatwave Safety Tips are designed to help you stay comfortable, avoid heat-related illness, and make the most of your time outdoors.

After all, the goal isn't just to reach the summit.

It's to enjoy the journey, stay safe, and come home with great memories—not heat exhaustion. ☀️🥾