Whether you are walking with your local group or exploring in hotter climes, knowing how to stay cool will keen you comfortable and safe.

Here are our top tips for walking in the heat

TIP 1. Wear protective clothing which is loose, breathable and protects your head and neck. In hot weather, long sleeved walking shirts are a better bet than than tighter T shirts and some even have protection against ticks and sunburn too – our favourite is the Pioneer shirt by ROHAN – which has a male and female model and is full of features like a back vent, insect repellent and a lightweight, breathable non crease fabric. It’s long sleeves too which is also advised if walking in long grass where ticks can lurk. (Don’t forget, WALX Members get a discount with Rohan too)

Think about your feet too – wear breathable socks and shoes and take a minute to read about how the heat can also cause blisters – check out our Pellitec guide to blister free feet HERE

Vaporlite cap for walking

Wearing a hat or visor is a wise move – check out the amazing Vaporlite cap which has handy features such as sunglasses clip and sweatband as well as breathable mesh  fabric. It keeps the head cool whilst protecting it from the sun and is ponytail friendly too.

Talking of sunglasses, they are not simply a vanity accessory or just to avoid squinting ( which can cause frown lines folks!)

Exposure to the sun is known to be a factor in several eye conditions such as Cataracts, Age related macular degeneration ( a leading cause of vision loss in the over 5os) and even cancers such as melanoma. The key is to cover the eyes and protect them from exposure to UVA rays

Check out the new WALX sunglasses which are made of bamboo rather than plastic and look great too.

TIP 2 Drink more water – this is not simply about thirst and is really a message for walking in any weather. Staying Hydrated is vital for your health as dehydration is linked to the risk of strokes and can exacerbate the symptoms of other conditions too. In fact, if you have experienced achey joints or fatigue recently – that could be related to lack of hydration so remember to top up your water level rather than reach for a snack to boost your energy.

Think about how to carry the required amount of water comfortably for the walk you have planned and take time to chill it in the fridge before your walk too. Metal water bottles are not only better for the planet, they keep water nice and cool if you cool overnight and add ice cubes before you set out.

Water is pretty heavy to carry and you need to prepare for at least 2 litres a day if walking briskly so think about logistics and water stops if you do not want to cart circa 2 lbs per litre on the whole walk. Never set out with no water or checking how you can top up en route.

TIP 3 Seek out the shade!

Our group leaders are experts at the best routes for every season and they also adapt the time of many walks to keep walkers safe and comfortable.

Check out how they head for the shade of woodland, walk beside water or alter their time slots to walk before or after the peak heat of the day. Some even alter the way they traverse a route in order to stay on the shady side of hedges where possible!

Some like June from WALX Derwent and Dales go even further but that’s not mandatory however inviting it might look!

Whatever you do, don’t stop walking just because it is hot. As Hippocrates said ” Walking is Man’s best medicine” so think of it as something to include into your daily life and you will feel all the better for it (whatever the weather)