Hike sensibly and with a friend and you can avoid becoming a victim of heat stress. Drink lots of water, dress for the weather, and take frequent breaks. Be aware of what your body is telling you, as well.

Anyone exercising or working outside during hot weather needs to be aware of the dangers of heat stress. Hikers, because they can be far removed from water supplies and emergency services, need to be especially attentive.

Fortunately our body tells us when it is being stressed. Typically we sweat or perspire. As water evaporates from our skin, it removes body heat and cools us down. But, if we don't sweat, overheating looms.

There are other telltale signs that something is amiss with our natural cool down system. These include (but are not necessarily limited to) a rapid, strong pulse, headache, dizziness, nausea, muscle cramps, paleness, fainting, and confusion. In the best case, one might just develop a heat rash; in the worst, one may succumb to a heat stroke or even die.

The key is to take actions before any heat-related stresses occur. Here are few tips to consider prior to starting and during a hike.

(1) Check the weather. Aside from potential storminess, consider not hiking when "heat advisories" or other words warning of excessive heat are in the news.

(2) Drink lots of water (and this means much more than a ½ liter or 16 ounce bottle) during your hike. In fact, you should be fully hydrated BEFORE you start your hike. Starbucks doubleshot drinks, because most are caffeinated and serve as diuretics, should be avoided. Even though premium root beers can contain salts, other electrolyte-replacement drinks are a preferred alternative. If you become thirsty during your hike, recognize that your body is asking for water. Carry your water bottle in an easily accessible place and drink small amounts often.

(3) Monitor your urine output for amount and color. If your urine is too dark that means your body needs more water.

(4) Walk wet. Whenever you are near water (or if you feel that you are overheating), soak yourself down. But don't use up valuable water supplies that you will need to drink.

(5) Eat for energy. Don't wait until you are hungry. Eat foods that provide carbohydrates and proteins throughout your hike. Protein bars, granola and dried fruit are good choices. Salty foods can help your body retain water.

(6) Keep sunlight off your body and allow your body to "breathe." Light-colored, loose-fitting clothing and a light-colored hat (preferably with a wide brim) will reflect sunlight. Applying a sunscreen with SPF of 15 or higher will lessen the chance that your body absorbs harmful UV (ultraviolet) rays that can lead to sunburn (further warming your body). Reapply often and liberally, especially if you perspire a lot.

(7) Take regular breaks, preferably in shaded places. This allows your body to cool down and your body systems to acclimate to the activity. The Grand Canyon National Park Hiking Safety Guide suggests taking a 10-minute break each hour.

(8) Hike with a buddy. This works well while swimming and applies here, as well. If one hiker becomes ill (for any reason), the other can tend to them and/or get help. Each hiker should carry a fully charged cell phone. Even if cell phone service is not available where you happen to be, it may be available a short distance away. If you choose to hike alone, always let someone know where you will be hiking and when you expect to return.

Obviously if someone you are hiking with shows signs of heat stress, cool them down with wet cloths, loosen clothing, fan them and ensure that they drink water (slowly but steadily).

Finally, when you return from your hike, get checked out by your doctor or other health professional if you experienced any of the symptoms mentioned earlier (or others that may suggest a heat-related illness/condition).