Avoiding heat exhaustion and heat strokes

Going on hikes in hot and sunny areas needs preparation.

The hardest hike in terms of heat was definitely Joshua Tree for us, but hiking and paddling during the summer in dry locations and hot temperatures (like canyons), taught us a thing or two about how to avoid heat exhaustion and stroke. 

The difference between the two is well explained in this easy infographic:

Heat stroke VS exhaustion


All our backpacks have room for both camel bags and water bottles. In some parks and forests, you will be advised on the minimum amount of water they suggest you bring. There’s no exact rule, just know your body and plan according to your needs.

We generally plan for 1 liter of water for every 2 hours of hiking. If needed or felt necessary, we dissolve mineral and electrolyte tabs in some of our water supply.


Hydration goes hand in hand with nutrition. Besides consuming some light but nourishing breakfast before a hike under the sun, we bring small, salty, high-protein snacks, like bars from Aptonia or Cliff, plus we also make our own trail mix with raisins and our favorite nuts.


Picking the right clothing is subjective, especially depending on skin type and personal comfort and preferences. 

Each of us has their own preferences, but we both choose lightweight clothing. Nivek has a fantastic hat from Tilley. Headbands are a go-to choice for Manu for when the sun is bearable. 

You should also always wear sunscreen and apply it every 2 hours. For those with sensitive skin like Manu (who also had melanoma) it’s very important to also choose a 50+ SPF sunscreen and UV-protection clothing.


Once you’re all prepared and ready to go, with the right gear and clothing to avoid heat exhaustion, don’t forget to take some breaks along your way.

We always try not to overdo and take breaks to hydrate and catch our breath. We truly listen to our bodies, and try to keep the pace but slow down and rest if needed.

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