by Michael Carney, Regional Rep Co-Director, SouthCentral Region

 

Beating the desert heat and sun with a long-sleeve, hooded sunshirt, UV-blocking sun glasses, and sunscreen.

Over the years we’ve had several articles about winter paddling and cold water safety, but nothing about staying safe in the conditions of the busiest time of year - Summer!

Paddling in the heat of summer can create some sticky situations, and I’m not just talking about sweat! Heat-related illness can come on quickly and cause cramping, loss of coordination, and disorientation, and can create seriously dangerous situations on the water. Here is some advice from a desert paddler (who’s had a few brushes with bad heat illness in his time) to stay comfortable all day long.

Sun Protection

Sunburns are the worst, and not just for their immediate discomfort. Melanomas (skin cancer) are one of the most prevalent cancer types in the US, and are also one of the easiest to prevent.  

Physically blocking harmful ultraviolet radiation is the most effective way to stay sun safe, especially when on the water and working up a sweat. Long sleeve clothing, wide brim hats, and UV-blocking sunglasses offer lasting protection all day. UPF-rated clothing have measured their UV-blocking performance, but most solid clothing provides adequate protection — even without the UPF label.  

Sunscreen is key to protecting those exposed areas of skin — particularly on the hands, face, legs, and feet for us paddlers. But sunscreen is time limited! “Waterproof” chemical sunscreens need to be applied to dry skin and given a few minutes to absorb, and you need to reapply them every 90 minutes, and most brands recommend more frequent reapplication when sweating or swimming. This is where I get most of my sunburns - forgetting to reapply!  

Mineral-based sunscreens are highly effective and can last longer than chemical sunscreens. These sunscreens don’t absorb into the skin, but stay visible making them easier to see when they need reapplication. 

 

Regardless of which product you choose, the Skin Cancer Foundation recommends using at least SPF 50 sunscreen for optimum protection.

 

Hydration

 

A 2-3L hydration bladder makes it easy to stay hydrated for a half-day on the water.

“Hydrate or Die-drate!” was the unofficial motto of the summer camp I worked at in high school and college. It would regularly reach 90+F and 90% humidity - just brutal conditions for being outdoors all day. Staying hydrated is crucial when recreating outdoors. Hydration starts at home, so make sure your Stanley gets topped off and drained several times each day. 

The Centers for Disease Control and Prevention recommends drinking 24-32 ounces of water per hour when you are working or recreating outdoors in the summer. Let’s be real — that’s a ton of water when you are out paddling all day. While it may not be realistic, it is important to keep drinking water while you are paddling. Any time you think about drinking water or notice your mouth is a little dry, take a sip or gulp (or two). I try to plan on drinking about 16-20 ounces every hour on the water. That means I bring about 2L of water with me for a half-day of paddling.

The easier it is to access your water, the more likely you are to drink it. Hydration bladders are one of the best ways to stay hydrated while paddling. With a quick flick of the wrist you can be sipping down some of nature’s Brawndo without breaking your stride. 

Hot take: You probably don’t need electrolyte mixes. Most of us don’t need electrolyte mixes. We get plenty of salt, potassium, and other minerals in our regular food. However, if you are regularly training hard for 3+ hours at a time, they can be helpful in reducing cramping and staying properly hydrated. 

Beat the Heat

 

Paddling early in the morning is cooler and less busy!

 

Conditions vary across the country (and world) so not all heat-beating solutions are going to work the same. But there is one universal way to cool down when you’re on the water - Go for a swim! 

But if you are looking for other ways to stay cool try a few of these…

Wear Long Sleeves. Loose-fitting, lightweight long sleeves help create a microclimate for your skin. Think of it like a bit of shade that moves with you. This works particularly well in drier climates, but can be effective in moderate humidity as well.

Set Your Alarm. Waking up for an early morning paddle not only lets you beat the heat of the day, but also gives you the chance for a more peaceful paddling experience with fewer people, boats, and oftentimes calmer weather. 

Buy Some Lights. Like paddling early in the morning, paddling in the evening as the sun goes down is another way to avoid the heat, and treat yourself to a nice sunset. Just be aware of national and local regulations about lighting on your SUP.

Wet Hats. If you don’t want to go for a full swim, dunk your hat in the water. Cooling down your head and neck while paddling will help you feel cooler all over. 

Take Breaks. Check in with your body, relax, slow down for a bit, drink more water! 

Signs of Heat Illness

All of the tips and strategies above are great ways to prevent heat-related illness, but it’s also important to know the signs and symptoms of heat illnesses for early detection and correction. Heat illness is progressive, and the earlier you catch it, the easier it is to correct. Late stages of heat illness can be deadly!

Dehydration: heavy sweating, dry mouth and/or lips, headache or lightheadedness, cramping

• Treatment: Drink more water, take a break, cool down in the water or by wetting your clothes

Heat Exhaustion: Excessive sweating, dizziness, feeling sick or vomiting, fatigue, change in heart rate, change in skin color and or clammy skin

• Treatment: Seek help from your paddling partner. Immediately cool down safely with splashing water (do NOT jump into the water unassisted - this can cause a cold shock response), Get off the water and into shade and/or air conditioning. Slowly sip water with light electrolyte mix if available.

Heat Stroke - Life Threatening: Dry hot skin, confusion, slurred speech, loss of coordination, nausea, vomiting or dry vomiting, fainting, weak pulse

• Treatment: ❗Call 911❗ Immediately get off the water and into shade and/or air conditioning, cool the person externally with lots of water poured on them and ice packs if available. Submerging the victim in water can be done with enough assistance. 

Don’t end up laid out - stay safe this summer!

Thanks for sticking through this longer-than-normal safety article! Remember to stay hydrated and stay cool this summer. Check on those around you, and take a break every now and then.