Summer has a way of making a walk feel like a gift. The longer days, the warmth on your face, the path that was muddy and grey for months suddenly alive with colour and birdsong. For many of us, the best walking we do all year happens between June and September.
But the nature of summers everywhere is changing. Temperatures are higher and less predictable than they used to be, and the kind of heat that once felt like a Southern Mediterranean concern now arrives, sometimes quite suddenly, in the Lake District, the Scottish Borders, Northern Europe and the south of France temperatures have shot up! . Many of us are experienced walkers who would never head out in icy conditions without the right preparation, and yet we may not have given the same thought to walking in heat.
This article is here to help with that. Not to put you off summer walking, but to help you keep doing it well, and safely, for years to come.
As we always say “ Know your limits, stay hydrated , listen to your experienced guide and rest in shady spots or find that safe,swim spot for a cool refreshing dip – our guides know where to find them!”
Why our bodies respond differently to heat
Our bodies are remarkably good at managing heat. The challenge is that the mechanisms that keep us comfortable in warmth, including sweating, increasing blood flow to the skin, and registering thirst, all become a little less reliable as we get older. This is not a sign of weakness or declining fitness. It is simply how the body changes, and it is worth understanding.
The body sweats less efficiently. Older adults produce less sweat per minute, which reduces the body’s primary cooling mechanism. Skin blood flow, which carries heat from the body core to the surface for release, also decreases with age. Both of these changes can happen even in women who are fit and active.
Thirst signals become less reliable. One of the most important things to understand about walking in heat after 50 is that we may not feel thirsty even when we are already dehydrated. Research consistently shows that older adults have lower thirst responses and recover from dehydration more slowly. By the time thirst properly registers, the body may already have been short of fluid for some time.
The heart works a little harder. In warm conditions, the heart pumps blood to the skin’s surface to support cooling, placing extra demand on the cardiovascular system. Even mild dehydration can increase blood viscosity and add to that strain.
We may not notice overheating as quickly. Older adults tend to be less sensitive to heat stimuli and can take longer to perceive that their core temperature is rising. Heat problems do not usually announce themselves dramatically. They tend to build gradually, which is exactly why acting on early signs matters so much.
Research published in the Canadian Medical Association Journal, looking at historical European heatwaves, found that the vast majority of excess deaths occurred in people over 60, and that this was explained not primarily by illness or frailty, but by these specific physiological changes. The same research makes clear that the risks are manageable with awareness and preparation.
For women going through or beyond the menopause, there is one more thing to know. The decline in oestrogen makes the body’s temperature regulation less stable, which means we may feel warmth and cold more acutely and sweat less efficiently than we did in our younger years. Research from Liverpool John Moores University, published in the journal Menopause, found that postmenopausal women had less efficient sweating responses than premenopausal women, but that regular moderate aerobic exercise improved this significantly. Walking, in other words, is part of the solution, not something to be given up in warmer months. It just asks for a little more care.
None of this means that hot weather is off-limits. It means that some of the instincts we trust in other seasons (“I’ll know when I’ve had enough”; “I’ll drink when I’m thirsty”) need a little extra support on a warm day.
Closer to home than we used to think
Many of us grew up with the comfortable assumption that serious heat risk belonged elsewhere. Greece, Spain, southern France. Not here.
That picture is changing, and the evidence from this summer makes it impossible to ignore.
In June 2026, the Met Office issued Red Extreme Heat Warnings across parts of England and Wales for three consecutive days, with temperatures provisionally reaching 37.3°C at Santon Downham in Suffolk on 26 June, breaking a June record that had stood since 1957. Crucially, this was not simply a matter of high temperature. Dew points during the June 2026 heatwave reached around 22°C, creating levels of humidity that make sweat far less effective at cooling the body. By comparison, the July 2022 heatwave, when the UK first recorded 40.3°C and became the first time in history Britain had exceeded 40°C, had dew points in single figures. Both were dangerous, but in different ways. High humidity at moderate temperature can be as challenging for the body as dry extreme heat, and sometimes more so.
Perhaps the most striking illustration of how much has changed: in 2025, Assynt Mountain Rescue Team in the Scottish Highlands reported that heat illness was “becoming more prevalent” in the hills, and specifically flagged that certain common medications can hinder the body’s ability to manage temperature. Scotland’s mountains have historically been associated almost entirely with cold-weather risk. That is no longer the whole picture.
The preparation that a thoughtful walker would apply before a July walk in Provence is now worth applying to the South Downs, the Cairngorms, or the Jurassic Coast. The same principles apply wherever you walk, and they are not complicated.
Before you set off: small preparations, big difference
Hot-weather preparation is mostly about looking properly at the day ahead, rather than assuming all will be fine.
Check the forecast properly. The Met Office app provides hourly “feels like” temperature, humidity, UV index, and wind speed. These matter more than the headline air temperature. A 24°C day with high humidity and no breeze can place more stress on the body than a 28°C day with dry air and a steady wind. The UV index is worth checking too: at 3 or above, sun protection is needed; at 6 and above, it is essential.
Know your Heat-Health Alerts. The UKHSA and Met Office operate a joint Heat-Health Alert system with yellow, amber, and red levels, and you can sign up to receive these by email. Yellow alerts are not a minor inconvenience: they represent conditions in which heat-related illness genuinely occurs. They are worth taking seriously.
Think about timing. NHS guidance, Cancer Research UK, and Mountaineering Scotland all recommend avoiding the most intense heat and sun between 11am and 3pm. An early start (before 9am) is usually the most comfortable option in summer: cooler, quieter, and kinder on the body. If you are back before midday, the hottest part of the day is simply not your problem.
On our WalkingWomen holidays we do start earlier when the weather is hot. You can have some incredibly beautiful sunrise hikes.
Choose the route with heat in mind. Woodland paths, river valleys, and sheltered north-facing hillsides are substantially cooler than open ridgelines, coastal headlands, and south-facing slopes. On genuinely hot days, a valley walk or a Grade 1 or Grade 2 route will often serve you much better than something more exposed. Plan where the shade is, where you can refill water, and where the escape points are: a café, a car park, a village with a bus stop. Knowing those options exist before you set off means you have choices available if you need them.
Be honest about how you feel before you start. How did you sleep? Have you been drinking enough this morning? A walk that begins when you are already a little dehydrated, overtired, or unwell starts at a disadvantage that heat will only make harder to recover from.
Kit that keeps you comfortable
Getting this right is not about performance gear or spending money. It is simply about being comfortable rather than struggling.
Clothing. Lightweight, moisture-wicking fabrics such as technical polyester or merino wool pull sweat away from the skin and dry quickly. Cotton holds moisture and becomes heavy and uncomfortable once damp. Light colours reflect more heat than dark ones. The instinct to wear as little as possible on a hot day is understandable, but a lightweight long-sleeved shirt in a breathable fabric will often provide more comfort and sun protection than bare arms on a long walk. Loose-fitting or convertible trousers protect the legs from sun and scrub while keeping air moving.
Head and face. A wide-brimmed hat is the single most useful item for a summer walk: it shades not just the top of the head but the ears and back of the neck, both of which are quick to burn and easy to forget with sunscreen. Cancer Research UK and the NHS both recommend wide-brimmed hats over baseball caps for exactly this reason. A damp buff or neck scarf worn loosely around the neck is a simple and effective way to cool down during a rest stop.
Sunscreen. Cancer Research UK, the NHS, and Melanoma UK all recommend SPF 30 as a minimum, with SPF 50 preferred, and a UVA rating of 4 or 5 stars. Apply it 30 minutes before heading out, and reapply every two hours, as well as after heavy sweating, even if the product is water-resistant. Spots that walkers often miss: the ears, the back of the neck, the back of the hands, and the tops of the feet.
Sunglasses. Look for a CE mark and UV400 protection. Darker lenses are not automatically more protective: it is the UV rating that matters, not the tint.
Water and food. Carry more water than you think you will need, in an insulated bottle or hydration pack. Know where you can refill along the route on longer days. On shorter walks (under two hours), plain water is fine. On longer walks in heat, add salty snacks such as nuts, crackers, or pretzels alongside your water, to help maintain sodium balance.
A few practical extras. A fully charged mobile phone (with an offline map downloaded if you are heading somewhere remote), any medication you take regularly, a small first aid kit, and walking poles if you use them. Poles reduce the strain on knees and the heart on descents, which is worth thinking about when the body is already working harder than usual.
Staying hydrated: more to it than drinking more
Hydration is one of the most important things to get right in warm weather, and also one of the most commonly misunderstood.
Drink regularly, not just when you feel thirsty. Because thirst becomes a less reliable signal as we age, waiting until you feel parched is leaving it too late. The NHS and UKHSA both identify not drinking enough as one of the primary risks during hot weather. A practical approach is to sip small amounts (roughly 150 to 250ml, or a few good swallows) every 15 to 20 minutes throughout the walk.
Urine colour is a better guide than thirst. Pale straw yellow indicates good hydration. Dark yellow is a sign that you need more fluid. Clear and colourless can actually suggest you are drinking more than you need.
Drinking too much water can also be a problem. This is genuinely less well known, but it matters, particularly on longer walks. Consuming more fluid than the body is losing through sweat can dilute sodium in the blood, a condition called exercise-associated hyponatraemia. In mild cases this causes headache, nausea, and bloating. In more serious cases it can lead to confusion and, rarely, worse. The risk is higher on walks lasting more than four hours, at a slower pace, and in women.
The practical resolution is not to swing from one extreme to the other. Drink steadily and moderately throughout the walk rather than gulping large amounts all at once, and eat salty snacks alongside your water on longer days. This keeps sodium levels stable and hydration consistent, which is safer than over-correcting in either direction.
On longer walks in heat, electrolytes can help. Plain water is adequate for walks under two hours. On bigger days in sustained warmth, the salt lost through sweat can become significant, and electrolyte tablets or powders dissolved in water can help prevent the headaches, cramping, and flagging energy that sometimes accompany a long day out. They are not essential on every walk, but worth carrying when the conditions call for them.
A note on alcohol. It is a diuretic, and even an enjoyable evening the night before a walk can leave the body subtly dehydrated before you have taken a single step. NHS guidance advises caution with alcohol in hot weather, and on a walking holiday it is worth being a little more mindful about quantities the night before a long or exposed day.
Health conditions and medication: a conversation worth having
Read this section steadily, not anxiously. Many women in their 50s, 60s, and 70s manage health conditions or take regular medication, and some of these can affect how the body responds to heat. For most people, the impact is modest and manageable. But knowing about it in advance means you can plan accordingly, and a short conversation with a GP or pharmacist before a walking holiday or a heatwave is a sensible precaution.
Medical research shows that heat-related illness is more likely in people with heart conditions, high blood pressure, diabetes, respiratory conditions such as asthma or COPD, and kidney conditions. Research published in the Canadian Medical Association Journal found that during the 2003 European heatwave, mortality rates among people with cardiovascular disease were around 30% higher than in comparison periods. That figure is not a reason to stop walking. It is a reason to plan with a little more care.
Several widely used medications can also affect heat tolerance, often in ways that are not obvious or well publicised. Based on CDC clinical guidance on heat and medications, the most relevant categories for women in this age group include:
- Diuretics (water tablets such as furosemide and hydrochlorothiazide), which can cause electrolyte imbalance and dehydration
- Beta blockers (atenolol, metoprolol), which can reduce the body’s ability to increase skin blood flow and sweat effectively
- ACE inhibitors and ARBs (ramipril, lisinopril, valsartan), which can lower blood pressure in heat and increase the risk of falls
- SSRIs and SNRIs (fluoxetine, sertraline, venlafaxine), which can increase sweating and add to fluid loss
- Tricyclic antidepressants (amitriptyline), which can significantly reduce sweating and impair the body’s ability to cool itself
- Older antihistamines (promethazine, diphenhydramine), which can impair sweating and temperature regulation
- NSAIDs (ibuprofen, naproxen), which carry increased kidney risk when taken while dehydrated
Many women will not be on any of these medications, and those who are will often find the effect on heat tolerance is quite small in practice. The point is simply to be aware. If you do take any of them, please do not stop or adjust your medication without medical advice. Do consider asking your GP or pharmacist: “Does any of my medication affect how I cope with heat?” It is a straightforward question and a genuinely useful one to ask before a summer walking holiday.
During the walk: notice early, respond early
Heat problems rarely arrive without warning. They build. The most important habit to develop on a warm-weather walk is catching the early signs and acting on them, rather than pushing on in the hope that things will settle.
The four levels below are a practical framework for walkers and walk leaders. Each one is designed to be used before things become serious.
Level 1: Adjust the walk
You notice:
- Feeling warmer or more tired than the effort warrants
- Strong direct sun with limited shade on the route ahead
- Water running lower than planned
- Heavier legs, or more sweating than usual
What to do: Slow down. Find shade. Have a drink. Consider shortening or adapting the route. Do not push on at the same pace and hope conditions will ease. Reassess, and adjust from there.
Level 2: Stop and rest (possible heat exhaustion)
You notice:
- Headache, dizziness, or light-headedness
- Nausea or muscle cramps
- Pale, clammy skin with heavy sweating
- Unusual fatigue that feels out of proportion to the effort
- A racing heartbeat
- Feeling faint or unsteady on your feet
- Someone in the group becoming confused, unusually quiet, or disorientated
These are recognised signs of heat exhaustion, which is a serious but treatable condition when caught early.
What to do: Stop walking. Move to shade immediately. Lie down and raise the feet slightly. Remove unnecessary clothing such as a jacket or heavier socks. Cool the skin with damp cloths, cool water, or a wet buff at the neck and wrists. Drink steadily if the person is able to do so. According to NHS guidance, someone with heat exhaustion should begin to feel better within 30 minutes. Do not continue the walk until fully recovered. If there is no clear improvement after 30 minutes, call 999.
Level 3: End the walk
You notice:
- Symptoms returning after rest
- Someone feeling weak, unsteady, or simply “not right” even after resting
- Water dangerously low with no refill point ahead
- No shade on the route ahead
- Conditions worsening rather than easing
- Someone repeatedly struggling to keep up
What to do: Turn back. Use the planned escape route. Arrange transport or support. End the day and rest properly. This is not a defeat. It is good judgement, and it is the decision that keeps everyone safe. The walk will be there on another day.
Level 4: Call 999 (possible heatstroke)
You notice:
- Still unwell after 30 minutes of rest and cooling
- Hot, dry skin with no sweating, despite clearly overheating
- Confusion, slurred speech, or irrational behaviour
- Seizure, collapse, or loss of consciousness
- Rapid or irregular breathing or heartbeat
- Inability to drink or to keep fluids down
Heatstroke is a medical emergency. The NHS advises calling 999 immediately and not attempting to drive the person to A&E.
What to do: Call 999. Move the person to shade and continue cooling with water and damp cloths while waiting for help. If unconscious, place in the recovery position and monitor breathing. Do not give water to an unconscious person. Give the emergency operator your precise location: a what3words address or OS grid reference if you have one.
When to change the plan entirely
Sometimes the most experienced decision is to not start. This takes a certain confidence, but it is a decision that seasoned walkers make regularly and without apology.
There is no single temperature at which walking becomes unsafe, because risk depends on the combination of heat, humidity, sun, terrain, shade, water, health, fitness, medication, and acclimatisation. The considerations below are about that whole picture, not just the thermometer.
When it may be wiser not to start
Consider postponing, shortening, or changing the plan if any of the following apply:
- An amber or red Heat-Health Alert is in force for the area
- A yellow alert is in force and the planned route is long, exposed, or remote
- The “feels like” temperature is above 30°C and humidity is high
- The route has very limited shade or no reliable water access
- Anyone in the group is already feeling unwell, overtired, or dehydrated
- Anyone had a poor night’s sleep, has been unwell recently, or had significant alcohol the evening before
- Anyone takes medication known to increase heat sensitivity (diuretics, beta blockers, antihistamines, certain antidepressants: check with a pharmacist if unsure)
- The route is remote with limited escape options
- Anyone would be walking alone in extreme heat
- The group has recently arrived from a cooler climate and has not yet had time to acclimatise
What to do instead: Choose a shorter, shadier route. Start much earlier in the day. Walk for an hour and turn back rather than completing the full route. Rest in a cool café during the hottest hours and take an evening stroll instead. Or have a proper rest day: there is no shame in that, and it often makes the next day’s walking genuinely better.
Walking together: groups, leaders, and walking holidays
One of the best things about walking with others is the safety net it provides, and this is especially true in warm weather. Heat can affect our ability to think clearly and to notice what is happening to our own bodies, which means a person developing heat exhaustion may genuinely be among the last to realise it.
On group walks and walking holidays, hot weather calls for a few specific adjustments. Earlier starts where possible. A shorter or shadier alternative route prepared in advance. Regular water and shade breaks every 30 to 45 minutes rather than only at planned stops. And a quiet, watchful eye on the group during each rest, noting anyone who seems quieter, redder, or more fatigued than expected.
The principle that matters most in group walking is this: pace is set by the most heat-vulnerable person, not the most energetic. No one should feel embarrassed to say she needs to slow down or stop. No leader should feel that turning back is a reflection on their planning. The culture of a good walking group is one where adapting is celebrated, not apologised for.
This is central to how WalkingWomen holidays are run. Our leaders are there to adapt as well as to guide: to read the day, to read the group, and to make decisions that keep everyone comfortable. If conditions on a summer walking holiday feel like more than you bargained for, say so. That is not complaining. It is exactly the kind of information a good leader needs.
For anyone arriving from the UK to a warmer destination for a walking holiday, it is worth knowing that the body takes roughly 8 to 10 days to adapt fully to heat. Beginning with shorter, easier, shadier walks in the first couple of days and building up from there is not excessive caution. It is simply good sense, and it tends to make the rest of the trip much more enjoyable.
Common beliefs about hot-weather walking, and what the evidence says
“It’s the UK. It can’t be that risky.” The UK recorded 40.3°C in 2022. Scottish mountain rescue teams are now responding to heat illness in the hills. UK summer heat is a genuine and growing risk, including in traditional walking destinations.
“I’ll be fine if I drink lots of water.” Drinking very large quantities of water very quickly can dangerously dilute blood sodium levels, particularly on longer walks. Drink steadily and moderately throughout, alongside salty snacks on bigger days.
“Experienced walkers can push through.” Experience improves planning and preparation. It does not change physiology. Heat exhaustion can happen to fit, seasoned walkers who simply did not adjust for the conditions of that particular day.
“A breeze means it’s safe.” Moving air helps in dry heat by aiding evaporation. In high humidity, sweat cannot evaporate effectively however strong the breeze. On humid days, wind offers much less protection than it appears to.
“If I’m sweating, I’m managing fine.” Sweating shows the body is trying to cool itself. It does not mean it is succeeding. In high humidity, sweat evaporates poorly and provides little cooling. Headache, dizziness, and nausea are earlier signs that should prompt action well before sweating becomes the thing to watch.
“Turning back means I’ve failed.” Turning back means you have read the situation correctly and made the right call. That, in good walking, is exactly what experience looks like.
Hot-weather walking checklist
Before you go:
- Check the weather: “feels like” temperature, humidity, and UV index
- Check UKHSA Heat-Health Alerts for your area
- Plan the route with shade, water refill points, and escape options in mind
- Apply sunscreen SPF 30 or above at least 30 minutes before leaving
- Pack a wide-brimmed hat, sunglasses, and lightweight, light-coloured clothing
- Carry more water than you think you will need
- Pack salty snacks, and electrolyte tablets for walks over two hours
- Charge your phone and let someone know your planned route and expected return time
- Be honest with yourself about how you are feeling before you set off
During the walk:
- Sip water steadily throughout: every 15 to 20 minutes, without waiting for thirst
- Rest in shade during the hottest hours (11am to 3pm)
- Reapply sunscreen every two hours, and after heavy sweating
- Ease the pace on any climbs
- Check in with yourself and your companions at each rest stop
- If something feels harder than it should, act on it early
If you have a health condition or take regular medication and are planning a walking holiday in warmer weather, please speak to your GP or pharmacist before you go. This article provides general information only and is not a substitute for individual medical advice.
