Summer in Spain and Portugal is glorious but the heat can be intense so if you’re planning to walk the Camino during the summer months you’ll need to be prepared.
Summer temperatures can be anywhere between 18°c and 30°c (or more) which can make long days of walking feel arduous with a real risk of heat exhaustion.
After years of living in Andalucia where, during the summer, the temperature can easily reach upwards of 35°c these are my top tips on how to prepare for walking and hiking when the temperature rises.
Although I’ve written this with the Camino Portugués in mind these tips can easily be adapted for any route and, indeed, any hot weather hikes.
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Choose your route wisely
If the summer months are the only time you have to walk think carefully about which route you want to take as there are pros and cons of each.
Central route
There are more shaded spots on the Central route but there’s unlikely to be much wind so it will feel much hotter inland than on the coast.
Coastal route
On the Coastal route you’ll get the sea breeze which will be a welcome relief and help cool you down. Despite its name this route frequently turns inland so, occasionally, you’ll find yourself walking on shaded forest paths.
Senda Litoral
The Senda Litoral is totally by the ocean so you’ll get the cooling breeze all the way but you do need to be prepared for long stretches by the ocean with absolutely no shade.
Start walking early
There’s a lot to be said for setting off at dawn (and not just so you can be first in the queue at the next albergue).
By starting your day early you can be finished by the time the sun is at its highest. It’s generally hottest between midday and 4 to 5 pm and it’s surprising what a difference it can make to walk when it’s even just a few degrees cooler.
Be aware that sunrise in Spain is later than in Portugal and not usually until around 7am in the summer so pack a headlamp if you think you’re going to be making very early starts.
If you have no choice but to be on your feet during the hottest part of the day, make sure you take regular breaks. To be fair you should never need an excuse to stop for a pastel de nata but if there are no bars or cafés around stop in a shady spot whenever you can.
If you want to walk the Camino but don’t know where to begin I’ve written this Camino Portugués planning guide which tells you everything you need to know and outlines all the steps you need to take to get you on your way.
Stay hydrated
Hydration starts before you even begin walking so make sure you start the day with some water and keep drinking on the go even if you don’t feel thirsty. It’s so easy in the heat to become dehydrated if you don’t drink enough, especially as you’ll already be sweating and losing water from your body that way.
There are generally plenty of places along the way to refill your water bottle but be aware that there can be some long stretches where you won’t find a bar, shop, or water fountain so carry more water than you think you might need – it’s better to have a little extra weight in your pack at the start of the day than find yourself without water later on.
I always use a 2-litre water bladder in my backpack and carry a reusable bottle as back up when I’m walking in hot weather. Using the bladder means I can drink on the go without having to stop and take my bottle from the side pocket of my backpack so there’s less chance of my becoming dehydrated.
It’s better to sip water regularly rather than chugging a load of it once you start to feel thirsty. There are a few scientific reasons behind this but an important one to consider when you’re on the Camino is that you’re less likely to need to go to the toilet if you’re drinking regularly rather than glugging a litre of water in one go.
If you need something more than plain water try a bottle of Aquarius – it’s an isotonic drink that replenishes lost fluids and minerals and it comes in a couple of flavours. It’s readily available in supermarkets throughout Spain and Portugal.
Avoid caffeine and alcohol – these can wait until you’ve finished for the day!
Wear the right clothing
It’s not a case of wearing less clothing when it’s hot but wearing the right clothing.
Go for light-coloured breathable fabrics. It might seem counterproductive but long sleeves are your friend, particularly if it’s a loose garment you’re wearing.
If you’re buying new clothes especially for the Camino make sure you test them before you go so that you know that they’re comfortable. You don’t want to find that your clothes rub or chafe when you’re already feeling hot and bothered. If you are buying new see if you can find UV protective clothing.
When you’re walking in hot weather a hat and sunglasses are vital. A wide brimmed hat is best to protect your neck from the sun and you can get ones with holes for ponytails if you’ve got long hair that you tie up. If you prefer a baseball cap, you can buy caps with neck flaps for extra protection.
Don’t be alarmed if you get what’s known as hiker’s rash (or exercise-induced vasculitis to give it its proper name). It usually shows just above the sock line and is caused by blood vessels in the lower legs becoming inflamed due to prolonged walking in the heat. In most cases it doesn’t hurt and it does go away eventually. You could try wearing compression socks if you know that you’re prone to getting this. Otherwise raise your legs whenever you rest to improve your circulation. If you’re worried pop into a pharmacy for advice.
While I didn’t suffer with this on the Camino I did get it after taking part in the Parish Walk on the Isle of Man. Walking over 40 miles (65kms) in one day left me looking like this. Ouch!!
Wear sunscreen and reapply regularly
Baz Luhrmann was right when he said wear sunscreen.
Make sure you put your first application on before you set off, even if you’re leaving in the dark, and then reapply it regularly throughout the day. Go for a high SPF (I never go lower than factor 50) and think about buying a specific sport sunscreen which is water and sweat resistant. Speaking from experience there’s nothing more annoying (and painful) than your sunscreen running down your face and getting in your eyes while you walk.
Don’t forget the tops of your ears, the back of your neck and the back of your hands when you’re putting your sunscreen on and consider getting an SPF lip balm too.
Slow down
The Camino isn’t a race anyway, but when the weather is hot it’s more important than ever to take your time although you’ll naturally find that your pace will slow due to the heat anyway.
Go too fast and you can cause your body to overheat leading to heat exhaustion or heatstroke – more on that later.
It’s really important to listen to your body rather than sticking rigidly to any mileage goals you’ve set yourself.
Rest often
Take a break in the shade whenever you can. The forests of the Central route make ideal recovery spots or, if you’re lucky, you’ll find a dedicated pilgrim resting place like this one.
Take off your backpack when you’re resting and think about a change of socks too.
As long as you have enough water to drink you can use some to pour over your head and neck or over your wrists to cool yourself down. If you have a buff you can wet it and put it around your neck to keep you refreshed for a little longer when you start walking again.
Eat plenty and eat often
When it’s really hot you’re unlikely to want anything heavy to eat so pack plenty of small snacks that you can easily nibble on along the way. Fruit like bananas and oranges are ideal – the bananas are full of potassium and the oranges will quench your thirst – or buy some dried fruit like dates or apricots.
You also need to pack salty snacks to replace the sodium that your body loses through sweat. Trail mix or a bag of nuts or pretzels take up little room in your pack and will keep your body fuelled.
Look after your feet
Footcare is more important than ever when the temperature is rising as your feet will swell and get hot and sweaty – the perfect conditions for blisters.
Whenever you stop for a rest take off your shoes and socks to get some air to your feet and, if you can, swap your sweaty socks for a dry pair.
If you’re worried about blisters this is one of my favourite articles with loads of practical advice on how you can treat and prevent them.
The warning signs of too much sun
If you start to feel weak or dizzy find a shady spot to rest as soon as you can, take plenty of fluids onboard (an isotonic drink if you have one), and try to cool your body with a wet cloth. Don’t rush to get back on your feet and if you start to feel dizzy or nauseous, or you’re getting a headache think about seeking medical assistance.
There are pharmacies in even the smallest towns and villages and staff will be used to dealing with pilgrim emergencies.
If you need to, take a taxi to wherever you’re staying and maybe consider using a luggage transfer service for a day or two rather than carrying your backpack.
This article by the British Red Cross explains the differences between heat exhaustion and heatstroke. While heat exhaustion is unpleasant, heatstroke is a medical emergency. If you need to call the emergency services in Spain or Portugal the number is 112.
Know when not to walk
Even if you’ve followed all the advice above you can still easily feel overwhelmed by the heat.
If that’s the case, put your safety before your pride – if you need to call a taxi to get you to your next destination in one piece then do it. There’s no point putting your health in danger because you’re worn out or you’ve used up all your water.
It might be tempting to carry on but it’s really not worth the risk. Don’t be a hero.
Even if you feel fine keep an eye on weather warnings issued by the local Meteorological Offices. In Spain that’s AEMET and in Portugal it’s IPMA.
Forest fires are a real risk in Portugal and Spain during the summer months and, even if they’re not close to the Camino path, the smoke can travel long distance causing poor air quality.
Recovery after walking in the heat
Once you’ve safely reached your destination make sure that you cool down gradually. Have a cool, not cold, shower, rehydrate and have something to eat, and then rest.
There’s a reason why the siesta is so popular in Spain!
Final thoughts on walking in hot weather
I hope this hasn’t put you off walking the Camino during the summer months. As long as you’re fully prepared and take a few extra precautions there’s no reason why you shouldn’t have a great Camino experience.
Do you have any top tips of your own for walking in hot weather? Let me know in the comments.
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Buen Camino!
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