Rucking in Summer: Key Considerations

Summer is fast approaching in the northern hemisphere, and for many rucking enthusiasts that means taking their workouts outdoors to enjoy the warm weather and sunshine. At Ruckliving, we believe summer is an ideal time to ruck, but there are some important things to keep in mind to ruck safely and comfortably during the hot summer months. Here are our top tips for summer rucking:

Ruck Early or Late in the Day

To avoid the intense midday heat, we recommend rucking early in the morning or later in the evening when temperatures are cooler. Getting out for your ruck before 9 am or after 6 pm will help you stay more comfortable and reduce your risk of heat-related illnesses like heat exhaustion or heat stroke. The sun is also less intense at these times.

Stay Hydrated

Proper hydration is always important when rucking, but it's absolutely critical in the summer heat. You will sweat more in hot weather, losing fluids and electrolytes that need to be replenished. Carry enough water with you and take frequent drinks throughout your ruck. For longer rucks over an hour, consider an electrolyte supplement or sports drink to replace sodium and other minerals lost through sweat. Dehydration can lead to fatigue, cramps, and more serious issues.

Wear Breathable, Moisture-Wicking Clothing

Opt for lightweight, breathable, and moisture-wicking shirts and shorts/pants when rucking in summer. Avoid cotton as it absorbs sweat and dries slowly. Look for performance fabrics that will pull sweat away from your skin to the outside of the fabric where it can evaporate to help you stay drier and cooler. Light colors will also help reflect the sun's rays better than dark colors. Don't forget a well-ventilated hat to shield your face.

Use Sunscreen and Sun Protection

Shielding your skin from the sun's harmful UV rays is important to avoid sunburn and reduce skin cancer risk. Apply a broad-spectrum, water-resistant sunscreen of at least SPF 30 to all exposed skin 30 minutes before heading out. Reapply every 2 hours or more often if sweating heavily or toweling off. In addition to a hat, consider wearing UPF-rated clothing for extra protection. Don't forget UV-blocking sunglasses to protect your eyes.

Choose Shaded Routes When Possible

Seek out rucking routes that offer plenty of natural shade from trees or tall buildings, especially during the hottest parts of the day. Asphalt and concrete surfaces absorb heat and radiate it back out, so opt for dirt or gravel paths, grass, or trails when possible. Shaded, natural surface routes will feel cooler and more comfortable than exposed paved routes.

Take Breaks as Needed

Listen to your body and take breaks as needed while rucking in the summer heat. Stop to rest in the shade and hydrate if you're feeling overly fatigued, lightheaded, or are experiencing muscle cramps - these can be early signs of heat illness. Taking a few minutes to cool down can make a big difference in your safety and enjoyment. You may need to ruck at a slightly slower pace or take more frequent breaks in very hot conditions.

Adjust Your Rucking Weight

Consider reducing your rucking weight slightly in the summer compared to cooler months. Carrying a heavy load in hot weather puts extra stress on your body as you work harder to dissipate heat. Many ruckers find they need to scale back their weight by 5-10 lbs in the summer to maintain a similar level of exertion and comfort as in other seasons. This is highly individual, so adjust as needed based on your fitness and tolerance for the heat.

Use a Hydration Bladder or Bottles

Make it easy to hydrate on the go by using a hydration bladder or bottles stored in easy-reach pockets on your ruck. This allows you to take frequent sips without having to stop and remove your pack. Look for insulated bottles or a bladder hose cover to keep your water cooler for longer in the summer heat. If you freeze a half-full bottle overnight, you can top it off before you ruck for ice-cold water that will stay cool as the ice melts.

Know the Signs of Heat Illness

Familiarize yourself with the warning signs of heat exhaustion and heat stroke so you can take quick action if needed. Symptoms of heat exhaustion include heavy sweating, rapid pulse, dizziness, fatigue, cool moist skin, muscle cramps, and nausea. If untreated, heat exhaustion can progress to heat stroke which has more severe symptoms like a throbbing headache, lack of sweat, red hot dry skin, nausea/vomiting, rapid strong pulse, and may include loss of consciousness. Heat stroke is a medical emergency that requires immediate treatment. If you suspect heat stroke in yourself or another rucker, call 911 (or the equivalent of the emergency number in your country) right away.

Wear Synthetic or Wool Socks

Choosing the right socks is just as important as the rest of your rucking clothing in summer. Avoid cotton socks which trap moisture and can lead to blisters and fungal infections like athlete's foot. Instead, opt for socks made from synthetic fabrics like polyester or nylon, or natural merino wool. These materials wick sweat away from the skin and dry quickly, reducing your risk of blisters and keeping your feet more comfortable. Some ruckers prefer toe socks in hot weather to eliminate skin-on-skin rubbing between the toes.

Plan Your Post-Ruck Recovery

After your summer ruck, be intentional about your recovery to help your body cool down and replenish lost fluids and nutrients. Immediately after, get out of the sun and heat into a cooler environment if possible. Remove your sweaty clothes and take a cool shower or at least towel off. Drink plenty of water or a recovery beverage with electrolytes and some carbs and protein to aid muscle recovery and rehydration. Avoid alcohol which is dehydrating and can interfere with your body's ability to regulate its temperature.

Don't Forget the Bug Spray

Warmer weather also brings out the bugs, so don't forget to apply insect repellent before your ruck, especially if you'll be in wooded or brushy areas. Mosquitoes, ticks, biting flies, and other pests can cause itchy bites and potentially transmit diseases. Use an EPA-registered repellent and apply according to the label instructions. Products containing DEET, picaridin, IR3535, oil of lemon eucalyptus, para-menthane-diol, or 2-undecanone are most effective. Treat clothing and gear with permethrin for added protection.

Gradually Acclimate to the Heat

If you're not used to rucking in hot weather, give your body time to acclimate by gradually increasing your time and intensity in the heat over 1-2 weeks. Start with shorter, easier rucks and build up to your normal distance and weight. Most people will adapt to the heat and start to sweat earlier and more efficiently after consistent exposure. However, there will always be days that are too hot for intense exercise outdoors, so don't hesitate to take your ruck indoors to a treadmill on those occasions.

Have a Backup Plan for Extreme Heat

Even the most heat-acclimated rucker needs to be flexible when a heat wave hits. Have an alternate plan for indoor rucking when the risk for heat illness is too high outdoors. Many ruckers will hit the treadmill or indoor stairs or do bodyweight exercises with their weighted ruck on for a comparable workout. You can also split up your ruck into two shorter sessions, one early morning and one late evening, to still get in the miles without overexposing yourself to the midday heat.

Join a Summer Rucking Group

Rucking with a group is a great way to stay motivated and accountable to your summer rucking goals. You can encourage and look out for each other in the heat. Look for established rucking groups in your area or consider starting your own. Agree on a set schedule, routes, and safety guidelines so everyone knows what to expect. Designate group leaders to head and tail the group and carry a phone in case of emergencies. Rucking is often more fun with friends and you may even forget about the heat if you're engaged in good conversation.

At Ruckliving, we believe rucking is one of the best ways to challenge your body, clear your mind, and enjoy the great outdoors in any season, including summer. By following these tips for safe and comfortable hot weather rucking, you can keep your rucking streak going strong even when the mercury rises. Remember, it's always better to err on the side of caution and listen to your body. Summer is a great time to maintain your rucking habit, but be smart and adapt as needed to keep it safe and enjoyable. Now get out there and embrace the heat - happy summer rucking!