In recent years, the planet has experienced a rapid increase in heat – particularly in the summer months – with more frequent and longer periods of temperatures exceeding 35 degrees Celsius. Likewise, we notice that the accidents that happen during hikes have increased a lot. Summer, as it develops, makes outdoor activities difficult, whether they are moderate intensity like hiking, or high intensity like running or fast hiking. So the question is, how will we protect ourselves from these conditions, without losing the joy of venturing out into nature. The good news is that there are a number of actions that will give us the “shield” we need, but also clothing that will make our “life” out there easier. Let’s take a closer look at all of this:
- Liquids
Hydration is critical. During outdoor activities at high temperatures, the loss of fluids is great and if we are not careful we can be led to dehydration which is a condition that can cause us many problems. What do we have to do:
Before exercise: Consuming plenty of water in the previous days and hours. We don’t want to be already dehydrated when we start exercising.
During exercise: Drink small amounts of water at regular intervals (eg every 15-20 minutes). We also use isotonic drinks (or electrolyte tablets) that also restore electrolytes, since water alone is not enough, just enough that on long-hour excursions it can lead us to hyponatremia, which is a situation perhaps worse than dehydration.
After exercise: Continue hydration with water or isotonic drinks.
- Food
Nutrition also plays an important role in performance and avoiding heatstroke:
Before exercise: We consume meals rich in carbohydrates for energy and easy to digest.
During exercise: We prefer light snacks that provide immediate energy, such as energy bars, fruit (watermelon is amazing which contains potassium and is also the quintessential Greek summer fruit) or gels.
After exercise: We replenish calories and nutrients with a balanced meal rich in proteins and carbohydrates.
- Sunscreen
Sun protection is not only essential, but necessary:
We use sunscreen with a high protection index (SPF 30 and above). We apply the sunscreen 20-30 minutes before going out in the sun and repeat every 2 hours or after intense sweating.
- Sunglasses
They protect the eyes from ultraviolet radiation, and of course they are necessary:
We choose sunglasses with 100% protection against UVA and UVB radiation. We prefer glasses with good quality lenses that reduce glare.
- Preparation
Proper preparation reduces the risk of problems (heatstroke, dehydration, etc.):
We gradually adapt our body to the high temperatures, doing short training sessions during the hot hours of the day, if for example we aim for a long-hour activity (hiking, running, etc.).
We inform ourselves about the weather conditions and avoid exercising during the hottest hours of the day (11:00 – 17:00). We have to be flexible and adaptable in the summer.
Differences in Protection in Low and High Intensity Activities
- Low Intensity Activities (eg hiking)
Hydration: Less fluid may be required per hour than during high-intensity activities. We sweat less and more gradually.
Clothing: More comfortable and less technical clothing may be sufficient.
Pace: Slower pace, allowing more stops for rest and hydration.
Diet: Lighter snacks and meals.
- High Intensity Activities (e.g. mountain running)
Hydration: Increased fluid consumption is required, more often and in larger quantities. Electrolytes are essential.
Clothing: Use technical clothing that breathes and dries quickly.
Pace: Faster pace that requires constant monitoring of body condition.
Nutrition: Frequent and light snacks for continuous energy supply.
Clothing
Appropriate clothing can protect against excessive heat:
We wear light, comfortable and light-colored clothing that breathes and dries quickly.
We prefer clothes with UV protection and excellent breathability.
We wear a hat for extra protection from the sun.
In terms of equipment for outdoor activities in the hot Greek summer, it will include comfortable, functional clothing with excellent breathability, as well as carefully designed backpacks, which in combination with the tips we mentioned above make every summer activity in nature easier.
