Smart strategies to stay safe on the trail when the heat index climbs
As Arkansas settles into the dog days of summer, outdoor enthusiasts continue to hit the trails, rivers, and roads—but with temperatures soaring and humidity levels often exceeding 90%, the risk of heat-related illnesses, such as heat stroke, rises dramatically.
Whether you’re hiking Mount Magazine, riding the River Trail, or training for your next endurance event in the Ozarks, staying safe in the summer heat requires more than just willpower. Here’s what you need to know to avoid heat stroke while enjoying the Natural State’s outdoor beauty.
Start Early or Go Late
The best way to avoid peak heat is to plan your activity during the cooler hours of the day—typically before 10 a.m. or after 6 p.m. Trails like the Ouachita Trail, the Northwoods system in Hot Springs, or the Monument Trails at Hobbs State Park offer shaded sections that help during these windows.
Hydrate Before You Dehydrate
Dehydration is one of the biggest risk factors for heat stroke. Drink water regularly throughout the day, not just when you feel thirsty. For longer outings, carry an electrolyte mix or sports drink to replenish lost sodium and minerals. A hydration pack or insulated water bottles are essential gear.
Dress for Success
Light-colored, moisture-wicking clothing helps keep your body cool. Avoid cotton, which traps heat and sweat. A wide-brimmed hat, sunglasses, and breathable layers offer added protection, especially on exposed ridge trails or open gravel roads.
Know the Warning Signs
Heat stroke can come on quickly and is a medical emergency. Watch for these symptoms in yourself and others:
- Hot, dry skin (no sweating)
- Confusion or dizziness
- Nausea or vomiting
- Rapid pulse or breathing
- Headache or muscle cramps
If someone shows signs of heat stroke, get them out of the sun immediately, apply cool compresses or water to the skin, and seek medical help.
Take Breaks and Seek Shade
Don’t power through the heat. Schedule regular rest stops, preferably in shaded or breezy areas. Use natural cover when possible and carry a lightweight camp towel or cooling cloth.
Modify Your Goals
This isn’t the time to chase personal records. Be flexible with your route, distance, and speed. Choose shaded forest trails over open ridge hikes or long, sun-exposed climbs.
Buddy System and Location Sharing
Let someone know your route and expected return time. Better yet, hike or ride with a partner. Apps that allow GPS tracking can be lifesavers if you become disoriented due to heat stress.
The Bottom Line
Heat stroke is preventable with proper planning and awareness. Arkansas offers world-class hiking and biking opportunities all year, but smart adventurers know how to adjust for the season. Take care of yourself, know your limits, and don’t let the heat turn your summer adventure into a medical emergency. More information on heat stroke.
This article was originally published on ArkansasOutside.com, your trusted source for outdoor news and updates in The Natural State. Unless otherwise credited, all photos included in this piece are the property of Arkansas Outside, LLC. We take pride in sharing the beauty and adventures of Arkansas through our lens—thank you for supporting our work!
