Heat on the trail: water, timing and warning signs

In the Gulf, heat is the hazard that turns an easy walk into a rescue. This lesson is about preventing heat illness outdoors; for treatment in detail, see the First Aid module lesson on heat illness.

Why mountain heat catches people out

• Many people expect the mountains to be cool. UAE rescue volunteers told The National in 2020 that the mountains are only about two to three degrees cooler than the lowlands, so 40 degrees in Dubai may mean about 37 degrees on the trail.
• In the same report, a UAE trek leader warned that dehydration can set in within half an hour when temperatures are above 35 degrees, and another guide advised against summer trekking altogether.
• Rock and bare ground soak up heat and reflect it back, and many routes have little or no shade.
• The same report described three hikers being airlifted in Ras Al Khaimah after suffering heat exhaustion.

Timing your walk

• Visit Jebel Jais gives October to April as the hiking season and advises starting early and avoiding midday hikes in warmer months.
• The NHS advises avoiding the sun between 11am and 3pm in hot weather.
• The Ras Al Khaimah Police safety video also asks hikers to finish at a suitable time of day, which in practice means before both the midday heat and darkness.
• If a hot spell arrives on your planned day, postpone. A cooler week is always coming between October and April.

Water, salt and food

• Visit Jebel Jais recommends at least 3 litres of water per person, plus rehydration drinks.
• One UAE trek leader told The National that a two-hour hike in hot weather can need at least 5 litres, so carry more than you think you need.
• The Ras Al Khaimah Police video suggests drinking about every 15 to 30 minutes, and the US National Park Service says to drink often and before you feel thirsty.
• The NHS notes that isotonic sports drinks or oral rehydration solution help replace salt lost through sweat.
• Carry extra energy snacks: the RAK Police video and the Ten Essentials both list extra food.

Dressing for the sun

• The NHS recommends light-coloured, loose clothing in hot weather.
• The RAK Police video advises a hat and sunglasses, and bright neon-coloured clothing so rescuers can see you from a distance.
• The National Park Service lists sun protection (sunglasses, sunscreen, hat) as one of the Ten Essentials.
• Wear proper hiking boots and socks: rocky ground is hard on feet, and blisters slow the whole group down in the heat.

Heat exhaustion or heatstroke: the summary

• Heat exhaustion signs listed by the NHS include tiredness, dizziness, headache, nausea, heavy sweating, cramps, intense thirst and irritability.
• The NHS says someone with heat exhaustion should be moved somewhere cool, given water, cooled and should start to feel better within 30 minutes.
• Heatstroke is a medical emergency. NHS warning signs include hot skin that is not sweating, fast breathing, confusion, a seizure or loss of consciousness.
• If someone shows heatstroke signs, or is not better after 30 minutes of cooling and drinking, call for help: 998 for an ambulance or 999 for police in the UAE.
• Full first-aid steps are covered in the First Aid module lesson on heat illness. On the trail, the key skill is spotting early signs and stopping.

Looking after each other

• Rescuers quoted by The National recommend not hiking alone, ideally in a group of at least three experienced hikers with an expert guide in hot conditions.
• Check on each other every water stop: ask how everyone feels, and notice if someone has gone quiet, irritable or clumsy.
• Turn back as a group as soon as one person shows early signs. Splitting up in the heat makes things worse.