Tips for walking the Camino in hot weather

The European summer months of June, July and August are popular times to walk the Camino, but they are also the hottest. While clear, sunny skies and long daylight hours make for lovely long days of walking, walking when temperatures reach 30+ degrees hiking can be brutal, so you need to take extra precautions.

Here are some things you can do to keep yourself safe and enjoy your Camino if you are walking through Spain, Portugal, France or Italy during summer and you experience high temperatures and humidity.

1. Be an early bird

We strongly advise that you walk early (start just after sunrise), avoid walking in the hottest part of the day (usually 11am to 3pm), and resume walking when it’s cooler. Take local transport if available or local taxis if you need to, which usually cost around €1–3 per km.

2. Ask about breakfast when you check-in

If you set out earlier than the scheduled breakfast times to avoid the heat, ask what time the property will be doing breakfast when you check in. If this is not early enough for you, ask if they can serve it earlier. If not, ask if they can provide a ‘breakfast to go’. Some, but not all of the properties will be able to assist with this. If they can’t, make your own plans by sourcing breakfast on the road or purchasing additional provisions.

3. Stay hydrated

Drink a litre of water before you start your hike for the day. Then sip water throughout your walk. Small quantities of fluid at regular intervals will keep you well hydrated. Avoid drinking alcohol the day before a long walk – even small amounts of alcohol can cause dehydration. Make sure you take ample water with you for the day. When you pass a water fountain, drink up and refill.

4. Replenish your electrolytes

Electrolytes are essential minerals, including sodium, calcium and potassium, that regulate nerve and muscle function and help regulate the balance of fluid in your body. When you hike in hot weather and sweat a lot you’ll need to rebalance them. You can do this through food but to replenish them more quickly, try adding electrolyte powder or tablets to your water or look for sports drinks.

5. Switch shoes

You need lightweight ventilated walking shoes in hot weather. If you have walking sandals, alternate them with your shoes. Take a spare pair of socks each day to change into en route. If you check your feet regularly and let your shoes dry out, you should be able to avoid blisters.

6. Cover up, and apply and reapply sunscreen

Protect as much skin as possible by covering up when you are out in the sun, and apply sunscreen on every exposed part of your body, including the back of your hands. Re-apply frequently, especially if you sweat a lot. If you haven’t got a broad-brimmed hat, buy one. A visor will only protect your face, not your head.

7. Pace yourself

Find a shady spot to enjoy a drink and a snack (something that offers slow releasing energy and is low in sugar). Take your bag off and let your body cool down. Don’t exhaust yourself early on. Pace yourself so that you can comfortably walk the rest of your route.

8. Listen to your body and know your limits

During hot weather, it’s easy to become dehydrated or for your body to overheat. This can lead to heat-related illnesses such as heat cramps, heat exhaustion and heat stroke, which can be life threatening. Heat can also make pre-existing conditions worse. If you become dizzy or weak, stop walking. Head for a cool place, drink plenty of cool fluids, and rest. Use a wet towel around your neck to help you cool down.

IMPORTANT

Be prepared to alter or shorten your hike if conditions become too extreme. Pay close attention to local weather forecasts and warnings, and follow the advice of local authorities. Avoid hiking altogether on days with extreme weather warnings, especially when daytime temperatures are forecasted to exceed 36°C.

As people react differently to high temperatures it’s important to stay alert for signs of heat-related illness as mentioned above. After each day’s walk, keep rehydrating and replenish the fluids you have lost. A cold shower will lower your body temperature.

Stay alert and safe!

See also: How to stay safe while hiking, which includes more information about heatwaves and high temperatures. If you have any questions or concerns, contact your Camino destination specialist or talk to our support staff on the ground in Europe.

We have lots more practical advice about walking the Camino and information about our Camino routes.