Great Ways To Beat The Heat And Avoid Heat-Related Illness On The Water

When summer arrives, so do the paddling masses. Many people have vacations, and previously frigid bodies of water become welcoming and refreshing. This season also brings heatwaves and deceptively dangerous conditions for watersports enthusiasts worldwide, especially as heat records have become a regular occurrence. Now more than ever, paddlers must find ways to stay protected against the very real threats that accompany summer heat.

To stay healthy and comfortable on the water, you must stay hydrated and protect yourself from the sun. Find shade when you take breaks, and create shade whenever possible. Wear breathable paddling clothing with built-in sun protection and apply sunscreen as recommended. Opt for morning and late-afternoon paddling sessions to avoid the hottest times of day, and check the weather forecast before launching your vessel.

Paddling can be a fantastic way to beat the heat. Unfortunately, this water sport also presents unique dangers as temperatures grow higher. Luckily, there are many easy and effective ways to stay safe and cool when kayaking, canoeing, and SUP boarding this summer. Below is a list of top tips to help protect yourself from dangerous heat-related illnesses when you paddle out in the unavoidable warmth that summer brings.

10 Ways To Stay Cool And Avoid Heat-Related Illnesses While Paddling

1. Stay Hydrated

The root of many heat-related health issues on the water is dehydration. The combination of heat and physical exertion makes it all too easy to become dehydrated while paddling in the summer.

To lower your risk of dehydration while on the water this season, you must remember to hydrate both before and during your paddling adventure. Bring more than enough water for your planned route. Keep a water bottle at arm's reach, and use creative ways to stay hydrated to ensure you’re always taking in plenty of water and electrolytes.

2. Check The Weather Before Padding

Summers can get oppressively hot in some areas, but this doesn't mean every day is equally risky for water sports. Heat waves come and go, and it’s always best to avoid paddling on unseasonably warm days.

It’s imperative that you check the detailed weather forecast before you paddle. Look for days with cooler temperatures and some cloud cover. This simple practice will make your summer paddling sessions safer and more enjoyable.

3. Find And Create Shade

Blocking the sun is a fantastic way to protect your skin and stay cool. Unfortunately, when you paddle on open water, shade is usually completely absent. There are, however, several ways to block the sun and reduce sun exposure on a summer paddling adventure.

When you take paddling breaks, find a shady spot or pack an umbrella. Remember to wear a wide-brimmed paddling hat that casts shade on your face, neck, and shoulders. You can even create a sunshade or attach an umbrella to some paddling vessels, especially kayaks and canoes.

4. Wear Breathable Sun-Protection

Wearing clothing that covers your skin is a great way to protect yourself from the sun’s harmful rays. Unfortunately, some UV-blocking materials also trap heat. To stay cool and also block UV rays, opt for UV-protectant clothing that is also breathable.

These paddling clothing materials might cost a bit more, but they are incredibly effective at keeping your body safe when the sun is strong.

5. Reapply Sunscreen As Recommended

Remember that applying sunscreen once before you start your paddling excursion will only protect you for so long. When you inevitably sweat and get wet, even the strongest sun protection will fade eventually.

Not only should you opt for waterproof sun creams, but you must also understand how often you should reapply the cream to your skin to ensure protection for the entire duration of your paddling session.

6. Take Lots Of Breaks

Those with heat-related illnesses often don’t notice symptoms until it’s too late. One great way to avoid overexertion and listen to your body is to schedule more paddling breaks than you typically would.

Taking more frequent breaks helps your body recover and cool off, which will go a long way in helping prevent serious heat-related illnesses. Aim to take at least one 10-minute break every 90 minutes or less.

7. Avoid Mid-Day Paddles

The sun is strongest and the temperatures are highest in the middle of the day. Therefore, it should come as no surprise that this is also the most dangerous time of day for paddling. Whenever possible, avoid paddling in the heat of the afternoon.

Instead, schedule your paddling sessions in the early morning and late afternoon, when the temperatures are lower and the sun is less intense. Paddling at these hours is also a gerat way to avoid summer crowds, and spot more wildlife.

8. Keep A Wet Cloth Handy

One fast and easy way to help cool your body off when you’re feeling hot is to place a wet cloth on your skin. A cool, wet cloth on your head, face, or neck will help lower your body temperature. It is also a very refreshing feeling.

A small, quick-dry towel is easy to pack along and can come in very handy when you start feeling the effects of heat exhaustion.

9. Be Mindful Of Your Paddling Pace

Your body has to work much harder in the heat. This means paddling at your normal pace is far more demanding on your body in the summer than in milder seasons. One way to combat this increased stress on the body is to slow your paddling pace.

Be mindful of your paddling stroke, and consciously decrease your cadence. Take long and slow strokes instead of rapid ones. This will allow you to paddle in the heat without quickly exhausting your muscles and organs.

10. Know The Symptoms Of Heat-Related Illnesses

Lastly, and perhaps most importantly, when you paddle in the heat, it’s essential you know the main symptoms of heat-related illnesses. Knowing the symptoms allows you to spot red flags and then immediately seek shade, hydration, and rest. There are many potential symptoms of heat-related illnesses, from specific symptoms to a general feeling of being unwell.

Below is a list of some of the most common symptoms you may encounter when you are experiencing the early stages of heat-related illnesses.

• Diziness

• Fatigue

• Nausea

• Vomiting

• Muscle Cramps

• Heavy Sweating

• Feeling Weak Or Restless

• Headache

• Confusion And Disorientation

• Clammy Palms

• A Noticeable Increase In Heart Rate

If you feel overheated while paddling or suffer from any of these issues, you should hydrate, find methods to cool off, head for shore, and seek medical attention when necessary.