How to Recognize and Avoid Hypothermia or Heat Exhaustion

Occurs when skin and tissue freeze, usually on fingers, toes, ears and nose

Early warning signs include:

• Skin that feels unusually cold or numb
• Tingling or “pins and needles” sensations
• Pale, gray or waxy-looking skin

Severe frostbite can cause the skin to turn hard and white or bluish-gray. If the area becomes completely numb or blisters form, get medical help immediately.
 

Prevention:

• Keep extremities covered
• Stay dry
• Change out of wet gloves, or socks as soon as possible

When your body loses heat faster than it can produce it, causing your core temperature to drop below 95 degrees Fahrenheit

Symptoms include:

• Drowsiness
• Weakness and loss of coordination
• Pale and cold skin
• Confusion
• Uncontrollable shivering
• Slowed breathing or heart rate

If you suspect hypothermia, move indoors or to shelter, replace wet clothing with dry layers and warm gradually—starting with core, not hands and feet.

How to warm the core:

• Replace wet layers with dry ones immediately
• Add insulation around the chest, neck and head
• Wrap an emergency blanket or sleeping bag around the torso to trap body heat
• If hiking with a partner, share body warmth by huddling together
• Sip warm (not hot) fluids and eat calorie-dense snacks (trail mix, jerky, nut butters, dark chocolate) to fuel internal heat production
   

If shelter isn't nearby:

• Block the wind (use trees, rocks or terrain for protection).
• Stay dry (poncho, tarp or even a backpack can help).
• Insulate from the ground (sit or lie on your pack, pine boughs or spare clothing).
• Maintain light movement (gentle movement generates warmth, but avoid sweating).
   

Occurs when your body overheats and can’t cool itself down—especially on long climbs, exposed trails or humid days

Symptoms include:

• Heavy sweating or clammy skin
• Headache, dizziness or weakness
• Nausea or muscle cramps
• Rapid pulse or faintness
   

What to do:

• Get to shade immediately
• Loosen tight clothing
• Sip water or electrolyte drink slowly
   

If symptoms don't improve or worsen, it could be progressing to heat stroke. Seek help immediately.

Staying warm:

• Dress in the appropriate clothing
• Keep your head, hands and feet dry
• Eat high-energy snacks regularly
• Keep moving steadily rather than stopping for long breaks
   

Staying cool:

• Hike early or late in the day
• Wear light-colored, breathable clothing
• Take frequent shade breaks and drink water consistently
• Bring electrolytes
• Don’t ignore signs of fatigue or dizziness