This summer, the Trail Fund newsletter will feature an educational blog series on summer trail safety, aka information on how to enjoy the outdoors while staying safe in the hot sun.

June’s topic is Heat Stroke & Heat Exhaustion: prevention, the signs someone is suffering, and what to do about it.

According to sources such as WebMD, heat exhaustion and heat stroke are the two most serious types of hyperthermia (overheating). Heat exhaustion occurs when the body struggles to cool itself, usually from losing too much water and salt. Heat stroke is the life-threatening, final stage of heat illness where the body’s temperature-regulating system completely fails. [1, 2, 3, 4, 5]

Sedona is located in the Upper Sonoran Desert, making it a high desert climate.

Summers feature a very dry heat and intense sun during the hours from noon to about 4pm.

This climate can be very different from what some trail users are used to experiencing or are prepared for.

Heat Exhaustion Common Symptoms

• Heavy sweating, often leaving your skin cool and moist
• Dizziness, lightheadedness, or fainting
• Fatigue and extreme weakness
• Headache and nausea or vomiting
• A rapid, shallow heartbeat

Heat Stroke Common Symptoms

• A core body temperature at or above 104°F
• Hot, flushed, and dry skin (the body may lose the ability to sweat)
• Confusion, slurred speech, delirium, or loss of consciousness
• Seizures
• A rapid, racing pulse

PRO TRAIL TIP: Take a screenshot of this list of symptoms so you have it with you at all times, regardless of mobile service.

Essentially, you want to lower the body’s core temperature as soon as possible.

For Heat Exhaustion:

1. Move to a cooler, shaded, or air-conditioned area immediately.
2. Lie down and rest.
3. Drink cool water or an electrolyte-rich sports drink.
4. Remove excess clothing.
5. Apply cold, damp cloths to your neck and underarms

For Heat Stroke:

CALL 911 IMMEDIATELY.

While waiting for emergency help to arrive, actively cool the person down by any means possible. You can:

1. Douse with your water bottle.
2. Fan aggressively.
3. Cover in ice packs as soon as available.
4. Spray down with cold water as soon as available.

Please keep in mind that by the time symptoms arise out on the trails, emergency personnel may have difficulty accessing your location. How to stay safe? Read our prevention section next.

• Drink constantly: Consistently sip fluids before you feel thirsty.
• Add electrolytes: Mix in sports drinks for prolonged activity.
• Skip dehydrators: Avoid alcohol, caffeine, and high-sugar drinks.
• Track urine: Target a pale yellow, straw-like color. [1, 2, 3, 4, 5]

• Wear loose fits: Choose lightweight, light-colored clothing.
• Block the sun: Wear wide-brimmed hats and sunglasses.
• Apply sunscreen: Use SPF 30+ to prevent sunburned skin.
• Sunburned skin: Sunburn reduces your body’s ability to cool. [1, 2, 3, 4, 5]

• Avoid midday peak: Schedule outdoor tasks before 10 AM.
• Reschedule afternoon tasks: Move heavy exertion past 4 PM.
• Take frequent breaks: Rest often in shaded areas.
• Ease into heat: Spend 7–14 days gradually acclimatizing. [1, 2, 3, 4, 5]

• Check hot cars: Never leave anyone in parked vehicles.
• Cool down spaces: Use air conditioning or cooling centers.
• Monitor high risk: Check on elderly neighbors and children.
• Track the index: Monitor the humidity, not just temperature.