Guest Author - Jill Florio

Look out - summertime is here and it's hot! It's a good idea to take extra precautions when hiking in the heat, and to protect your skin against the damaging UV rays of the sun.

Start with your clothing:

If possible, cover up most of your skin. In the heat of summer, this may not sound appealing, but light-colored, flowing clothing that catches the breeze will be more cooling than bare skin in a tank top. Cotton is a good choice, here. Also, some newer high-tech fibers can help: for example, CoolMax makes some great fabrics that wick sweat from your skin when you hike.

Remember that white may not be the best color - you can still get a sunburn through white cotton. Light gray, or beige, may be better colors for folks who burn easily.

I always bring a yellow sarong when I hike in the heat. I can wet it down and put it around for neck for evaporative cooling, and sometimes I let it drape down from the sides of my hat, like a little shade tent.

Speaking of which - always wear a hat when you hike! A bare head is constantly exposed to the sun, which can't be good for the cerebrum. Give your noggin a rest by choosing a cotton or canvas hat with an encircling brim. In really hot conditions, you can even dip your hat in cool water, and wear it while it dries. AHHHHHH.

Hint: A chin strap will help your hat stay on your head when a summer gust comes out of nowhere.

Under the hat, you will need sunglasses. A hat alone won't protect your eyes - remember that glare from water, or even rays reflecting up from light-colored soil, can sunburn your retina to varying degrees. Snowblindness is the term for a really, really bad retinal burn, but you don't have to undergo that kind of torture to get a bad headache from retinal stress. A good set of sunglasses can protect those inner eye tissues - and hopefully filter out BOTH harmful UVA and UVB rays, which can cause cataracts later in life.

Hiking sandals are a new concept I've embraced wholeheartedly for summertime hiking. Both Teva and Bite make great sandals that provide foot support and enough give where needed. It's a great feeling to hike without heavy wool or acrylic socks! If you do decide to stick with enclosed hiking boots, however, get yourself a pair of summer-specific hiking socks, like those from Thorlo. These socks work hard to draw sweatiness away from your hardworking feet, and helps keep your whole body cool.

Even if you've covered up with sweat-wicking fabrics, you still need sunscreen on exposed body parts - especially those areas you don't normally pay attention to - like the back of the neck and knees, your calves, on top of your ears (if those are exposed), and under your chin (remember - ultraviolet rays can be reflected up from water and snow!).

Wear a sunblock of at least 15 SPF, and reapply every hour or two. A sports lotion won't sweat right off - a big help when you're active. And it's best to smooth on your first application BEFORE you get out into the sun.

Lipblock is also vital during the summer. Again, an SPF of at least 15 keeps your tender lip tissue from drying and cracking.

Lastly, drink lots of water, or an electrolyte-replacement drink like Gatorade, before and during any activity in the great outdoors. Your body and mind will function more efficiently when fully hydrated.

Thirst is NOT an indicator of hydration levels, by the way. Outward Bound Schools warn that once your body sends you a message of thirst, you are already dehydrated. Have a full Nalgene or Camelbak water bladder easily accesible throughout your day, and don't forget to use it. The water won't do you any good inside the container. Drink it up and look for more.

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Your most important tool in the heat is your good judgement. Use your head when you're out there. Hike in the cool early morning hours or wait until after 3p.m. to avoid the most intense solar radiation. Take rest breaks in the shade(it's surprisingly easy to forget this simple tip). Don't push your body too hard in the heat; try to stop and smell the wild roses.

Summer is a great time to enjoy the scenery. If you take care of yourself, you don't have to worry about becoming a part of it!

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