When using trails in the hot temps of our (at times, brutal) Utah summers, here are a few important rules to follow:

1. Start Early – Headlamps are a great way to get out on the trails early enough to see the sun rise as you crest the peak you are heading for. The temps are cool, the people are few and the experience totally worth waking up a bit early for.

2. Wear Sunscreen and cover up. In our higher altitudes, you can burn more quickly and if you’re constantly sweating it all off, you’re more likely to get burned. Also, cotton is not your friend. Choose lightweight, light-colored clothing.

3. Hydrate – during outdoor activities such as hiking, running, and biking, your body will lose about a liter of water every hour – and in the hot weather, it can almost double that! Be sure to bring more water than you think you’ll need and sip often. (Pro-Tip: If you are using a hydration bladder, blow back into the mouthpiece once you’ve sipped so that the water doesn’t stay in the drinking tube. No hot, sun-soaked first sips!

4. Stay Salty – Water alone isn’t enough to replace the water your body is losing. You also must rebalance with electrolytes. Powder sticks, tablets or some athletic gels are quick and easy ways to get your electrolytes while out on the trails.

5. Rest – When stopping for a sip or snack, try to find some shade a sit for bit. Chilling out for a bit will give your muscles a chance to recover and give your sweat some time to evaporate and cool down your body temperature.

6. Extras – If you’re sweating a lot, your feet are also sweating. A lot. It’s not a bad idea to have an extra pair of socks with you to change into once you feel your feet getting wet. You can tie the first pair to the outside of your pack to dry out some. Also – don’t forget that summer heat + sweaty body = BUG SWARMS. A bit of bug spray will bring a lot of comfort.

7. Know the signs of heat stroke in humans and dogs. Common signs to watch for include Throbbing headache, dizziness, muscle cramps, nausea, disorientation or confusion, lack of sweating. In pets, watch for heavy panting and difficulty breathing, excessive drooling, lethargy, confusion or a deep red or purple tongue or gums.

If you, your dog, or your adventure partners start experiencing any of these symptoms – stop hiking, find shade, and cool down ASAP!

8. Be Rattlesnake aware - Yep. Sorry – but Mountain Trails + hot Utah summers = Rattlesnakes. Our mountains are their natural habitat, and they are out there. Rattlesnakes are most active during the summer at dawn and dusk. Ways to stay safe with Rattlers around include staying at least 5 feet from the snake, not throwing anything like sticks or rocks at the snake as this may cause it to move towards you, alert other people of the snake’s location, and if you hear a rattle don’t jump or panic (yes, it’s easier said than done), try to locate where the sound is coming from before you react so that you don’t accidentally step closer to it or on top of it. Look closely before stepping off the side of the trail- sometimes the like shade too.

Pro Tip for snakes: Watch the trail ahead of you. Check carefully before stepping over rocks, reaching onto ledges or sitting down on big rocks.

(It’s illegal in Utah to kill or harass rattlesnakes and is punishable as a class B misdemeanor.)

Be safe. Have fun. Be Nice, Say Hi, and stay cool!