In Australia and New Zealand, we deal with some of the highest UV indexes in the world, combined with long, exposed ridgelines, rapidly changing weather, and summer heat that builds across open terrain.

Here’s why you need to take staying cool seriously:

• Fatigue hits faster in heat – and once it does, it’s hard to recover without long breaks.

• Overheating slows your pace, dulls your decision-making, and saps your strength.

• Heat-related illnesses like heat exhaustion or heatstroke can creep up quickly, especially when you're pushing hard uphill.

These are the best ways to manage your temperature when hiking in hot conditions.

1. Wear Lightweight, Breathable, Sweat-Wicking Clothing

Your clothing should help your body dump heat, not trap it. Look for ultralight, moisture-wicking, breathable fabrics. This isn’t the time for heavy cotton or tight synthetics.

• Naturally cooling layers like the Bushbuck Apex range are made for high-output activities. They wick moisture fast and dry quickly, keeping you cooler as you move.

• Merino wool layers are renowned for their naturally cooling and moisture-wicking properties. In summer, you’ll want to go for a lighter merino around 160-180gsm.

• Choose light colours such as white, pale blue, and grey to reflect solar radiation. Dark colours absorb heat like a sponge.

• Go for loose fits to encourage airflow between your skin and fabric.

• Vented or perforated shirts (like the Breezetech Shirt) help hot air escape and cool air circulate.

2. Start Early and Avoid the Midday Heat

The most underrated tactic for staying cool? Don’t be on the hottest part of the trail during the hottest time of day.

• Aim to hit the trail at first light or just after. Early morning air is cooler, UV is lower, and your body’s fresh.

• Plan your steepest or most exposed sections for before 10:30 AM.

• Midday sun (11am–3 pm) is when most hikers get into trouble. If you're still on trail, take it slow and stay in the shade as much as possible.

• Consider sunset hikes if you're confident with navigation – just make sure you’ve got a good quality head lamp.

3. Seek Shade and Natural Cool Zones Regularly

Shade is your best mate in the heat. Use it strategically to cool your core and rest smart.

• Take micro-breaks in the shade every 45–60 minutes. It doesn’t have to be long, just enough to lower your heart rate and temperature.

• Lunch in the shade, not on an exposed summit or ridgeline. Even a few degrees difference makes a big impact.

• Know your route — look for stream gullies, forested corridors, or overhangs where you can plan stops ahead.

4. Cool Off in Rivers, Streams, and Alpine Tarns

This tip alone has saved me on more summer hikes than I can count. If you find water, use it. It’s the next best thing to a Popsicle in the summer heat.

• Soak your hat, bandana, shirt or buff – evaporation cools your skin rapidly.

• Splash cold water on your wrists, ankles, or neck where blood vessels are close to the skin for a fast internal cool-down.

• Take a quick swim or wade if the water’s clean and safe. Even a minute-long cold plunge can reset your core temperature.

5. Drink More Water Than You Think You’ll Need

In the summer heat, your body’s cooling system (aka sweat) burns through water and salts fast, especially when you’re hiking up hills for hours on end.

• Drink small, consistent amounts throughout the day. Don’t wait until you’re thirsty as that means you’re already lagging behind your hydration needs. Using a hydration bladder means you don’t have to stop every time you need a drink.

• Carry more water than you think you’ll need. If you’re sweating heavily, 3-4 litres over the day isn’t unusual.

• Add electrolyte tablets or powders to at least one bottle. Sweating flushes out sodium, potassium, and magnesium and plain water doesn’t replace that.

• If water sources are limited on your route, know that ahead of time. Carry purification or a backup bladder. Read more: How to Filter and Purify Water When Hiking

6. Eat Smart to Maintain Energy and Avoid Burnout

Hot weather can kill your appetite, but your body still needs fuel. If you’re low on energy, the heat’s going to be even harder to handle.

• Pack quick-burn snacks: trail mix, fruit leathers, electrolyte chews, energy bars.

• Add in salty options to help with electrolyte balance: pretzels, salted nuts, crackers.

• Eat early and often. If you feel heat creeping in and you haven’t eaten in an hour, have a snack right away.

• Dehydration + no calories = fast drop in stamina and alertness. Don’t let yourself get to that point.

7. Protect Yourself From Sunburn 

Sunburn not only damages your skin – it also reduces your body’s ability to cool itself.

• Apply SPF 30+ sunscreen before you start, and reapply every few hours, especially on exposed trails.

• Use lip balm with UV protection as sunburnt lips are brutal on multi-day hikes.

• Wear UV-rated sunglasses with good coverage. Glare from rocks and water fatigues your eyes quickly.

• Wear a cap or wide brim hat to keep the sun off your face.

Bonus: Light long sleeves and pants protect better than sunscreen alone, just make sure they’re breathable and light-coloured.

The Warning Signs of Heat Stress 

It’s important to be aware of how your body responds when the heat’s getting too much. These are the symptoms to watch out for:

• Dizziness or light-headedness

• Headaches

• Rapid heart rate

• Nausea or confusion

• Dry skin despite heat (you’ve stopped sweating)

If you feel these coming on:

1. Stop immediately.

2. Find shade and sit down.

3. Hydrate and eat something salty or with electrolytes.

4. Use water on your skin, neck, and head to cool off.

5. Reassess your plan — don’t push on unless you recover fully.

Gear Checklist: Hot Weather Essentials

• Lightweight, breathable top

• Light-coloured shorts or pants

• Wide-brim hat or breathable cap

• Sunglasses (UV-rated)

• Buff or bandana (for wetting and cooling)

• 2–4 litres water capacity

• Electrolyte mix or tablets

• Sunscreen + lip balm

• High-energy snacks and salty foods

• Lightweight pack with ventilation

• Map or map app of shaded stops and water access

What’s the best clothing for hiking in hot weather?

Wear lightweight, moisture-wicking layers in light colours. Merino blends or technical synthetics like the Apex range work best. Avoid cotton.

When should I start hiking to avoid the worst heat?

Start as early as possible — ideally just after sunrise. Avoid hiking between 11 AM and 3 PM if you can.

How much water should I carry for a hot-weather hike?

At least 2–4 litres depending on distance and exposure. Add electrolytes to replace lost salts.

What’s the fastest way to cool down on trail?

Wet your hat or bandana and apply to your neck or wrists. Rest in the shade and hydrate frequently.

How do I know if I’m overheating?

Watch for dizziness, nausea, confusion, rapid heart rate or lack of sweat. If you notice these, stop immediately, cool down, and hydrate.