The REAL Hot Girl Summer.
Well, we are now living the very depths of the Devil’s hell simulation, where triple digits are our reality and even our nailbeds are starting to sweat! Mother Nature heard that Hot Girl Summer was all the rage…and took it quite literally.
With rising temperatures, decreasing precipitation and climate change being VERY REAL, heat stroke/exhaustion is more prevalent than ever in this extreme heat. And heatstroke is literally the worst and so incredibly debilitating. Exertional heatstroke happens when your body is unable to cool itself properly during exercise -- this has been my issue for as long as I can remember. I’ve never been a “sweaty” girl and turns out, that’s not always a good thing! But when your core temperature rises above 104 degrees, your central nervous system goes on the fritz... causing symptoms including irrational behavior, dizziness, chills, you stop sweating, migraines kick in and sometimes, complete collapse.
Sadly, I am no stranger to the damaging effects of that stupid fireball. Growing up in the scalding inferno that is the foothills of the Sierra Nevadas, I fell victim to heat stroke while I was doing chores in the blazing heat. When heatstroke kicks in for me, I get an instant migraine that stretches around the circumference of my skull, I get nauseous instantly, my motor skills dwindle (aka trip and fall on the trail), blurry vision, ZERO appetite and of course, good ol’ fashion vomiting. It’s just loads of fun...in the worst possible way. They suck!
Studies have shown that once you have heat stroke, your odds of getting it again have increased. I have personally struggled with this for years, years I tell you!! Evidently, whatever caused my heatstroke the first time is likely still an issue that I carry with me. I’ve attempted to understand what triggers my migraines, avoiding that thin line of vomiting and seeing auras and trying to stay as cool as possible under the sun while on an adventure or working on the ranch. I knew that when I pushed myself hard, fierce headaches coming on hard and fast and my body just couldn’t keep up with cooling down. The mere threat of a potential heatstrokes halted so many of my plans and killed my mountaineering dreams. If it was sunny and exposed, there was no way I would be able to make it.
But dammit if I didn’t try. I tried remedies, tactics...drinking gallons of water, migraine meds, you name it. And honestly, if another doctor tells me “you’re not drinking enough water,” I am going to whack them upside the head with my Hydroflask and feel no remorse. However, over time and putting in the work to truly learn (and listen to!) my body, I think I’ve finally figured it out! And I’m here to share with you some of my “pro tips” as they actually worked this last weekend, when it was over 100 degrees in the mountains and I did NOT DIE!!! Now, I’m not a professional in all this...I just have ample experience with that frenemy, the sun, and I know my body well enough now to know what it takes for me to abate it. So, with any luck, maybe one of these tips and tricks could help you!
First rule of heatstroke is to get ahead of it before it gets ahead of you. Start on treating it BEFORE you start feeling it come on. Because if you wait and you’re tits deep into heatstroke coming on, you’ve already lost. Be prepared for war. If you prep yourself and start hydrating early and keep at it, you will be in great shape!
Second rule, prep your tool kit. There are SO many electrolytes and supplements and weird bandanas I’ve tried over the years, but here are the ones I know work for me!
Hi Lyte Hydration Pills | I take 4 of these BEFORE I set out and then 4 each time I take them
Liquid IV packets | I’ve used Nuun before, they’re fine, but my favorites are the Liquid IV packets. Literally smell and taste like Flinstones Vitamins! I will drink 1L of normal water BEFORE I leave for the trail (or whatever I am doing), then I will add in a packet in every liter I drink after, including post-recovery
FOOD! | Guys. This, above all things, is my kryptonite. Because a) I have a terrible relationship with food and b) I don’t eat enough...but I am working on it! So find the best snacks, find food you WANT to eat, even when you feel like shit. But it is vital, because food is what fuels us.Eat something before you go, then at the top of the first hour, consume 200kcals THEN 150-200kcals every 45 minutes after. FUEL. YOUR. BODY.
Some of my favorite go-to’s: green olive packets from Trader Joe’s, gummi bears, fruit leather, left over pizza (I have been making pizza’s in the AirFryer - SO GOOD!), Trail Butter, more gummies, fruit and of course, meat sticks (I like the Chomps Turkey sticks).
Instant Ice Packs | Y’all...this is my secret weapon. When possible, I try to find a cold rock to sit on or a creek to cool off in, anything to lower my body temp. But sometimes that’s not possible and all the rocks feel like they came directly out of a fire pit, I use instant ice packs. I know they are not the best for the environment, but they work in a pinch. I always pack a minimum of two with me. They don’t last terribly long, but I am telling you...they work. (Had to use one last weekend and can I get an AMEN for it working so well!) They’re cheap, too!
The right clothes | I always bring a baseball hat, a Buff and a bandana...mainly to dip in cold water and drape over me. I can’t wear hats when I’m hot, so I just bring it with me for later, and to scoop water and dump all over my bod. (*and with that, I always bring an extra liter of water to dump on my body too, to cool down my body temp).
Sloooooww doooownn + try to take the load off | If you’re with someone, tell them what’s going on. Don’t be afraid to take your time. Listen to your body! We only get ONE body, so listen and honor that mofo, dammit! And if possible, if you’re carrying weight, shed some of that weight onto your partner (Thank you, Brett, for always willing to be my pack mule!!!) And take breaks in the shade, cause, duh.
Okay, so there you go. Some of my tips and tricks. Just remember, get ahead of it first. And if you can’t, do everything you can to cool down your body temp, replenish as much as you can and take it easy.
Those mountains will be there for you if you run up it or crawl. Ain’t no shame in your game when that ball of fire is trying to take you down.
Stay cool, kids. And go get some of that Hot Girl Summer!!! …just, don’t die of heatstroke!