Arkansas summers are known for their intense heat and humidity, making outdoor adventures both rewarding and risky. Whether you’re hiking in the Ozarks, paddling the Buffalo River, or biking the Delta Heritage Trail, it’s crucial to protect yourself from heat-related illnesses, such as heat exhaustion and heat stroke. Here are six practical ways to stay safe and enjoy the Natural State’s outdoor offerings during the steamy season.
1. Hydrate Before, During, and After Activity
Dehydration is a key factor in heat stroke. Drink plenty of water throughout the day, even before you feel thirsty. During outdoor recreation, aim to sip water every 15–20 minutes. Electrolyte drinks or tablets can help replenish minerals lost through sweat, especially on longer outings.
2. Time Your Adventure Right
Avoid strenuous outdoor activities during the hottest parts of the day—typically between 10 a.m. and 4 p.m. Early mornings and late evenings are cooler, with lower humidity and less direct sunlight. If you must be active during peak hours, opt for shaded trails or water-based activities like kayaking or swimming.
3. Dress Smart
Wear lightweight, loose-fitting clothing in light colors that reflect sunlight rather than absorb it. Choose breathable, moisture-wicking fabrics, and don’t forget a wide-brimmed hat and UV-blocking sunglasses. Applying sunscreen regularly will protect your skin and help your body regulate heat more efficiently.
4. Know the Signs of Heat Illness
Recognizing the early symptoms of heat exhaustion—like heavy sweating, weakness, dizziness, nausea, and headache—can prevent escalation into heat stroke, which is a medical emergency. If someone becomes confused, stops sweating, or has a rapid pulse, call 911 and begin cooling them immediately. (More information from the CDC.)
5. Plan Shaded Rest Breaks
Whether you’re hiking, biking, or paddling, take regular breaks in shaded areas to allow your body to cool down. Don’t push through fatigue—listen to your body. If you’re in a group, make it a habit to check on one another during breaks.
6. Acclimate to the Heat
If you’re not used to exercising in high heat, ease into it. Gradually increase the intensity and duration of your outdoor activities over a week or two. Your body needs time to adapt to warmer conditions, especially early in the summer.
Bonus Tip: Use Cooling Gear
Products like neck wraps, cooling towels, or hydration packs with insulated reservoirs can provide additional comfort and protection when you’re out in the heat. These small additions can make a big difference on a sweltering Arkansas day.
Final Thoughts
The Natural State offers endless opportunities for summer fun, but it’s essential to take heat seriously. With the right preparation and awareness, you can stay safe while enjoying all that Arkansas’s outdoors have to offer. Stay cool, stay hydrated, and keep exploring.
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!
