Mastering Hot Weather Rucking: 8 Tips for Rucking in the Heat🔥

Rucking, the practice of walking with a loaded backpack, is a fantastic form of exercise and training.

It builds strength, endurance, and mental toughness.

However, when you take rucking into hot weather conditions, you face unique challenges that require careful preparation and a different approach to ensure your safety, comfort, and/or certainty that your reaping the benefits of you hard work

In this blog, I'll provide you with a comprehensive guide on how to master rucking in hot weather.

1. Hydration:

Staying hydrated is paramount when rucking in the heat and one of the biggest impacts to your performance. The combination of physical exertion and high temperatures can lead to dehydration and its associated problems like headaches, dizziness, fatigue, and even heat exhaustion. To keep dehydration at bay:

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• 2-3 hours before your ruck, Drink at least 16-20 ounces of water.

• During your ruck, aim for 8-10 ounces of water every 15-20 minutes, or more if you're sweating heavily. This is especially true for Rucks that last longer than an Hour.

• Consider adding an electrolyte mix, like LMNT, to your water to replace lost electrolytes.

2. Clothing:

Your choice of clothing can significantly impact your comfort when rucking in hot weather. Opt for lightweight, breathable fabrics that wick away sweat, and steer clear of cotton. As the saying goes, ‘Cotton kills’, mainly because it can become heavy wet, ,and uncomfortable. Cotton also tends to chafe more as well as cause blisters if your socks are cotton as well. I personally love using Wrightsocks. They are a synthetic double layered sock designed to prevent blisters.

Synthetics or moisture-wicking materials like merino wool are excellent options. Don't forget a breathable cap or hat, and sunglasses to protect yourself from the sun.

3. Sun Protection:

For long Rucks, protecting your skin from the sun is crucial. Even on overcast days, harmful UV rays can penetrate clouds. Apply sunscreen with SPF 30 or higher to exposed skin before your ruck, and carry some for reapplication.

You can also opt for a sun hoodie that is lightweight and synthetic in material to cover your skin.

All that being said, go shirtless rucking at your own risk. It definitely feels good , but just watch out for that sun!

4. Route Planning:

Carefully plan your rucking route to maximize your comfort in hot weather:

• Seek routes with ample shade, such as parks, trails, or wooded areas.

• Avoid exposed routes during the hottest parts of the day.

• Opt for softer surfaces like dirt trails or grassy fields to reduce joint and foot strain and minimize ground heat.

  This is all, of course, in consideration of what you need to train for.

• Understand how long your route will take and what paths you need to take to avoid wrong turns that could make you route longer than expected.

• I love to us Alltrails.com to find already mapped trails in your area, or us onthegomap.com to create your own route with the distance given to you.

5. Pace Yourself:

Heat-related illnesses can strike quickly, so listen to your body:

• Maintain a steady pace comfortable for you.

• Take breaks if it fits into your plan, especially taking advantage of any well shaded areas.

• Pay attention to signs like dizziness, lightheadedness, nausea, or muscle cramps. These could indicate the need for a break and cooling down.

6. Gear and Equipment:

Your gear choices can significantly impact your hot weather rucking experience:

• Choose a backpack that can carry your weight high and close to your body. Of Cours I would always recommend GoRuck’s Packs, but if you aren’t willing to spend that much on a pack yet don’t worry it’s not needed. But I will say their packs solve a lot of problems such as durability, weight distribution, simplicity, warrantees, etc.

• Utilize a hydration bladder or easily accessible water bottles.

• Find shoes that offer a balance of stability & comfort. Categories of shoes to look into are Hiking shoes, Trail Runners, orRunning shoes that don’t have ‘excessive’ cushion. Some individuals opt for boots if its applicable to what they train for (Military, law enforcement, first responders, etc.)

7. Nutrition:

Proper nutrition fuels your muscles and helps regulate your temperature:

• Get in enough calories especially before a long ruck, including carbohydrates, protein, and healthy fats.

• Carry easily digestible snacks like energy bars or gels for quick energy.

• Avoid heavy or fatty foods before your ruck that may slow digestion and make you feel sluggish.

8. Cooling Techniques:

Cool down & regulate your body temperature when needed with these effective techniques:

• Pour cool water over your head and neck for a quick burst of relief.

• Consider using a cooling towel or bandana soaked in cool water and worn around your neck or head to reduce sweat and heat buildup.

Conclusion:

Rucking in hot weather can be a fantastic experience, but safety should always come first. By following these tips for hydration, clothing, sun protection, route planning, pacing, gear selection, nutrition, and cooling techniques, you'll be well-prepared to conquer the heat and enjoy your hot weather rucking adventures safely and comfortably. So, gear up, stay hydrated, and hit the trails for an unforgettable experience!

If you’re in Orlando, come out and join the Orlando Ruck Club!

Instagram: @Orlando.Ruck.Club