Hiking Pace and Respiratory Rate in Summer Conditions

When you’re in an extremely hot environment, one of the most underrated yet critical aspects of lasting out there is managing your hiking pace in relation to your respiratory rate. When temperatures climb, your body has to work significantly harder to maintain its core temperature. Not only are your muscles exerting to move you and your loaded pack forward, but your internal systems—especially your cardiovascular and respiratory systems—are pushed to the limit. As your pace increases, your respiratory rate (how fast and deeply you breathe) naturally follows. But in hot, dry, or humid environments, rapid breathing can lead to quicker water loss through respiration, faster fatigue, and increased risk of heat exhaustion or even heat stroke.

A common mistake hikers in these types of environments make is starting too fast—especially early in the day when the air still feels cool. But the combination of solar radiation, heavy packs, elevation gain, and accumulated fatigue will catch up quickly. The key is to adopt a sustainable, consistent pace that matches your body’s aerobic capacity and keeps your breathing steady. Ideally, you want to move at a pace where you can maintain a conversation without gasping for air—this is known as your aerobic zone, and staying within it allows your body to efficiently burn fat for fuel while regulating temperature and hydration more effectively. You’re still breathing and pushing yourself but not so much that you have to stop.

Breathing technique matters here too. Nose breathing, when possible, helps filter and humidify the air, slows your breath rate, and activates your parasympathetic nervous system, keeping you calm and conserving energy. If you find yourself mouth-breathing heavily for long stretches, it’s often a sign you’re moving too fast for the conditions. Take that as a cue to slow down, rest briefly in the shade, and reassess your pace. You’ll especially feel this when you’re at elevation if you’re not used to it. 

If you’re hiking at elevation—common in many backpacking destinations(duh, mountains)—your respiratory rate will increase even further to compensate for thinner air. Pair that with heat, and your body will be fighting a two-front war. The solution isn’t to push through, but to hike smarter: take smaller steps, increase cadence rather than stride length, and incorporate short, frequent breaks to let your heart rate and breath recover. If you want some reading that goes more in depth on this topic check out our on trail efficiency article.

Lastly, hydration and electrolyte intake directly affect how your respiratory system performs. As you lose fluids and sodium through sweat and respiration, your blood volume decreases, making it harder for your heart to pump efficiently and for oxygen to reach your muscles. Drinking consistently and preemptively—not just when you’re thirsty—helps keep your circulatory and respiratory systems functioning smoothly, so your breathing stays under control even when the sun is beating down. We go into a little more detail in our summer clothing article on water.

In short, your hiking pace isn’t just about covering ground—it’s about managing your energy systems, protecting your health, and ensuring you have enough in the tank to not only reach camp, but enjoy the hike along the way. When in doubt, slow down. Your lungs—and your legs—will thank you.

The Midday Siesta: Embracing the Art of Rest in the Hottest Hours

In traditional desert cultures and among seasoned thru-hikers, the midday siesta isn’t laziness—it’s wisdom. When backpacking in  hot environments, especially in exposed or arid environments, the hours between roughly 11 a.m. and 3 p.m. can be brutally hot, often marking the most dangerous and least efficient time to hike. During this window, the sun is directly overhead, ambient temperatures peak, and your risk of heat exhaustion, dehydration, and sunburn climbs dramatically. Rather than pushing through the worst of it, smart hikers build their day around resting during the heat and hiking during the cooler hours of morning and evening. For those of you that have never been to Europe, a siesta is a mid-day break where you don’t do anything for a few hours.

Here’s what your siesta should look like:

• Find a shady place near a water source.
• Find some friends.
• Make sure you have your Siesta Pad.
• Take off your socks and shoes.
• Chill out.

A midday siesta is more than just a break—done right, it’s a regenerative practice that can drastically improve your physical performance and overall enjoyment of the trail. To embrace it, plan your hiking schedule accordingly: start early (ideally just before sunrise), cover a significant chunk of your miles in the cool morning hours, then begin looking for a shaded, breezy spot as the day begins to peak. Ideal siesta locations include tree-shaded creek beds, rocky overhangs, or even the shadows cast by large boulders or canyon walls. Bonus points for proximity to water, where you can dip your feet, soak a bandana, or even take a quick swim to bring your core temperature down.

If you’re comfortable and safe, take a nap—just remember to set a timer or alarm if you’re on a schedule. During a siesta, your body uses the break to repair micro tears in your muscles, replenish energy stores, and cool itself back to baseline—all things that would be compromised if you kept hiking under intense heat.

A common concern from newer hikers is the fear of “wasting time” by stopping in the middle of the day. But the truth is, resting midday can make your miles more efficient overall. Instead of dragging through the heat at half-speed, stopping frequently to catch your breath, and consuming way more water, you’ll hike faster and feel better in the cooler afternoon and evening hours. Many long-distance hikers even shift to an early-morning / late-afternoon rhythm during hot spells, logging major mileage in the first and last thirds of the day and avoiding the worst heat entirely.

The midday siesta is also a powerful mental reset. It’s a chance to pause, reflect, and reconnect with your surroundings instead of grinding forward with tunnel vision. Some hikers journal, sketch, or simply close their eyes and listen to the wind through the trees. In a culture that often glorifies constant motion, there’s something deeply restorative—and even rebellious—about saying: I’m going to rest because it’s smart, and because I’m listening to my body and I’m tired, damnit.

Incorporate the siesta into your daily rhythm, and you’ll find your hot weather hikes not only become more sustainable—but more soulful.

Hiking in the Golden Hours: Pre-Dawn and Post-Sunset Miles

When summer temperatures soar, adjusting your hiking schedule becomes one of the smartest strategies you can adopt—and that means leaning into the golden hours: the two hours before sunrise and the two hours after sunset. These cooler windows on either side of the day not only help offset the miles you skip during a midday siesta, but they also transform the trail into something quieter, gentler, and—arguably—more magical. And since it’s cooler, you’re likely to hike faster than you would during the heat of the day.

The Power of Pre-Dawn Hiking

Starting your hike before sunrise might sound extreme at first – a 5:00 am alarm is a little daunting – but ask any experienced summer backpacker and they’ll tell you: those early morning miles are pure gold.

The air is still cool from the night, your body is fresh, and the world is just beginning to wake up. You can often bang out a solid 4–6 miles before the sun has fully crested the horizon. This not only gives you a psychological edge—knowing you’ve already made progress before the heat sets in—but it sets your entire day up with momentum.

To make pre-dawn hiking work, prep the night before: fill your water bottles, pack your bag, and know your route. Use a quality headlamp and keep a close eye on footing—especially if you’re navigating rocky or uneven terrain. Hiking in the dark requires a bit more attention to detail, but in return you get solitude, stars, and often an unforgettable sunrise breaking over ridgelines or desert flats. Protip – Hold your headlamp or flashlight at waist level while hiking to get correct shadow exposure on rocks so you don’t misjudge your step.

The Calm of Post-Sunset Miles

Evening hiking—those two hours after sunset—is equally powerful. As the heat begins to drain from the land, a hush settles over the trail. Wildlife becomes more active, shadows stretch long across the landscape, and the world takes on a dream-like quality under the soft hues of twilight. Your body, having rested during the heat of the day, is often more than ready to push a few more miles as the temperature drops.

Strategic and Sustainable

By embracing these cooler windows—two hours before sunrise, two hours after sunset—you free yourself from the false urgency of hiking through brutal midday heat. It’s a system that balances rest with progress, allowing your body to move when it’s most efficient and least at risk. This rhythm mirrors what many desert and long-distance hikers have done for generations: rising early, resting when the sun is high, and hiking again into the dusk.

It also aligns beautifully with a deeper, slower rhythm of the trail. You’ll find that hiking in these hours fosters a more meditative pace. You become attuned to subtle shifts in light, temperature, and sound. Your senses heighten. There’s less chatter, less rush, more presence.

Summer backpacking isn’t about who can sweat it out the hardest—it’s about reading the land and adapting to it. Hiking the golden hours is how you stay safe, efficient, and deeply connected to the experience. It’s not just a workaround for the heat—it’s a whole new way to fall in love with the trail.

Why You Still Need a 30°F Sleep System in Summer

It might seem counterintuitive: you’re hiking in July, sweating through 90-degree days, packing ultralight to save every ounce—and yet, you’re still carrying a sleep system rated down to 30°F. But summer doesn’t guarantee warm nights, especially in the mountains, deserts, or high-altitude basins where temperature swings can be dramatic and unpredictable.

In many parts of the country, especially in the Rockies, Sierra Nevada, Cascades, or even certain sections of the Appalachian Trail, overnight lows can drop into the 30s, even in the peak of summer. A cold front, thunderstorm, or high-elevation camp can bring on what’s known as a cold snap—a sudden drop in temperature that turns a mild evening into a frigid night in a matter of hours. Without a properly rated sleep system, that can mean a miserable night at best—or a dangerous one at worst.

Garrett says “Rebekah and I were in Shenandoah National Park on the AT around July 4th. We’d sent our sleeping bags home for the summer and I was using a bag liner while she had a felt blanket. Since we met on trail we had our own shelters which worked well for this particular night because we had a cold snap and ended up having to both try to fit into my bag liner and her fleece blanket while we slept in her tent and used my Lunar Solo as an extra blanket. Not the best night of sleep we’ve ever had but we were lucky to make it work. The next day we got an expensive hotel room in the park because we didn’t want to risk it a second night in the snap.”

A 30°F bag or quilt strikes the perfect balance for summer backpacking: warm enough to handle unexpected cold, but still versatile enough to be comfortable in milder conditions. If the night is warm, you can always vent it—unzip, drape it over you like a blanket, or stick one leg out. But if the temps plummet, you’ll be glad you brought the extra insulation. This kind of flexibility is key for staying safe, well-rested, and able to recover for the next day’s miles.

Some hikers make the mistake of “packing for the daytime,” assuming that if it’s hot during the day, they can get away with a minimalist setup at night. But experienced backpackers know the trail doesn’t work that way. You’re out there 24 hours a day, and nighttime comfort and recovery are just as important as what you wear under the sun. Being cold at night not only affects your sleep—it impacts your muscle recovery, your mental health, and your ability to make smart decisions the next day.

So while it might be tempting to cut corners and shave ounces by bringing an ultralight summer bag, a 30°F system is the better all-around tool for most 3-season adventures. It gives you the range, safety, and adaptability to handle what the trail throws at you—hot or cold. Because when the wind picks up, the stars come out, and the temperature drops faster than expected, being wrapped in warmth is a luxury you’ll never regret packing. 

This isn’t universal law, there are plenty of hikers who swear they can get away with just a puffy and leggings while cowboy camping, but we like our customers alive and well, so we err on the side of caution.

Water Planning: Why Carrying Extra is Always Better Than Coming Up Short

Nothing is more essential—or more dangerous to miscalculate—than water. High heat, direct sun, and long mileage days can drastically increase your hydration needs, especially when you’re climbing elevation, moving fast, or navigating exposed terrain. That’s why staying on top of your water reports and carrying enough to reach the next known source is not just smart—it’s non-negotiable.

Before hitting the trail, make sure your water source intel is up to date. Use crowd-sourced apps like FarOut (formerly Guthook), local ranger stations, or online  forums like Facebook pages to check recent reports. A source that was flowing last week could be bone dry today—especially in late summer or in drought-prone regions. When in doubt, assume the worst. If a source is listed as “seasonal,” “questionable,” or hasn’t been confirmed in several days, treat it as unreliable and plan accordingly.

As tempting as it might be to shave weight by carrying less water, this is one place where going ultralight can backfire fast. Your water is your lifeline—not just for hydration, but for cooling your body, preparing food, treating injuries, and in emergencies. In hot conditions, it’s easy to underestimate how much you’ll need. What felt like a safe carry in spring can leave you dizzy, dehydrated, and vulnerable in July.

A good rule of thumb: carry more than you think you’ll need. If the next source is 10 miles away and the terrain is exposed or uphill, pack for that with a margin of safety—especially if you’re hiking in the middle of the day. For many hikers, this means at least a liter for every 3–4 miles, more if you’re in desert environments or over 90°F. Electrolytes are critical, too—water alone won’t keep your system in balance if you’re sweating heavily all day.

It’s also worth saying: having water left over at the next source isn’t a failure. That means you stayed safe, hydrated, and prepared. It’s much better to arrive with a half-liter left in your bottle than to run dry three miles out and spend the final stretch stressed, overheated, and rationing sips. Don’t let “efficiency” or pack weight override common sense—water weight is heavy, yes, but nothing slows you down more than dehydration or heat illness.

Smart hikers treat water planning like gear planning. Know your distances, assess the terrain, track recent reports, and adjust your carry as conditions change. In the backcountry, confidence comes from knowing that you’ve got enough to make it—not just barely, but comfortably. Because in the heat of summer, water isn’t optional. It’s freedom. It’s safety. It’s your ticket to keep moving forward.

Conclusion: Hike With Intention, Not Just Endurance

Summer backpacking demands more than just strong legs—it calls for smart decisions, self-awareness, and respect for the conditions. By adjusting your hiking pace, planning around the heat, staying hydrated, and building in time to rest during the hottest parts of the day, you’re not just avoiding discomfort—you’re setting yourself up for a safer, more enjoyable experience on trail. Whether you’re catching miles before sunrise, cooling off in the shade mid-afternoon, or rolling into camp just after dark, summer hiking is about working with the environment, not against it. So pack smart, stay cool, and move intentionally—because in the summer heat, how you hike matters just as much as where you’re headed.