This week the west coast of Scotland has been graced with what felt like endless hot sunny weather… although it has rudely come to an end now. So I am back inside for the first time in days covered in aftersun and drinking lots of water. Phew! As much as I LOVE the sun, I totally forget the strength of it… especially in Scotland. For some reason I feel I have immunity to the Scottish sun, as if it’s not really the same sun I’ve experienced in other parts of the world. And even when going up hills this week, or out on the water I kept forgetting that I needed to drink more and wear more suncream. Doh! Thankfully I’ve escaped unburnt, but I have defiantly been dehydrated more often than not this week – so my first hot weather adventure tip…
Water! I am going to admit something which is going to make me sound like such an idiot, however… I won’t make this mistake EVER again. We went for a scamper up Ben Lomond last Thursday in 25° heat with less than one litre of water between the two of us. Most of the assent was almost unenjoyable because we were so thirsty but we luckily found clean water to drink after the summit. I am now constantly drinking from a 2l bottle of water, and we bought a few big packs of 2l bottles to keep in the car so we will never be short! I read a bit about walking hydration online after that day – and the recommendation is to obviously drink LOTS of water before and during your walk, have some sports drinks that will replace electrolytes (body salt) on you as well, however avoid sugary drinks as they cause nausea and probably won’t rehydrate you very well.
Check the weather, and avoid the hottest part of the day for walking. On Tuesday we wanted to head to Glen Coe and Glen Etive to explore some hills and rivers, so decided to leave Glasgow really early to walk while the sun was still low in the sky. We were off the hillside by midday, and got to have a lovely lazy picnic afternoon in the shade.
Remember to eat – the ONLY time I ever lose my appetite is when I’m overheating, and this has happened every single day this week… especially when exercising. It is so hard to force food down when your feeling exhausted from the sun, but amount of energy burnt in hot weather needs to be replaced with some food. On the go I totally recommend lightweight small energy bars and fruit, they’re packed with goodness and you don’t need to eat much to get the boost you need.
Get framed and protect your eyes – block UVA and UVB with a pair of lightweight sunnies. I would recommend glasses with plastic lenses that are light and durable. Also make sure they fit really well, otherwise they’ll be slipping and sliding all over your sweaty face!
Keep yourself cool – pick clothes and shoes that are going to be lightweight, breathable and made of fabric that isn’t going to cause you irritation when you start getting hot and sticky. A hat is also really helpful for keeping your head and face cool – I look incredibly dorky in a cap but I really need one to stop my scalp from burning and to keep the sun from my eyes.
“Don’t get summit fever” Callum has said to me more than once this week. Listen to your body, and if your feeling dizzy and dehydrated be prepared to stop. We actually did turn back on a hill this week because I was feeling really unwell, I felt bad about it – but also knew it would be stupid to carry on in discomfort.
Don’t be fooled by ocean breeze. The wind is so refreshing when it’s hot, but it is also very deceiving. The sun will still burn your skin! I found that checking the UV index gave me a good indication of how strong the sun was going to be for the day.
And finally, listen to Ryan Gosling and “Get in the water”!
Thanks for reading – I hope everyone has managed to enjoy the sun this week!
R x @ronamcmillan