As the weather warms up, it's more important than ever to practice safe hiking in Arizona! More than 200 hikers are rescued every year in Phoenix alone. To keep you and your group safe, and emergency responders where they're needed most, check out the hiking safety tips below! For more information, check out this guide to safe hiking from the city of Phoenix Parks and Recreation.

Bring Water
Drink plenty of water during your hike, and make sure you have more than enough. Even if the weather is cooler, you need to stay hydrated during your hike. Turn back before you get halfway through your water supply. Snacks help too and make sure you don't hike beyond your ability. Know yourself and pay attention to what your body is telling you! According to REI, you should drink half a liter to a full liter or more every hour, depending on the weather and level of exercise.

 Stay hydrated and eat often. Eat and drink more than you normally do. Eat before, during, and after you hike. Eat before you are hungry. Drink water before you are thirsty. No matter what the temperature, you need water and energy to keep going.

Keeping yourself cool and hiking in Arizona takes a very large amount of energy (food). Salty snacks and water or sports drinks should be part of any hike. Food is your body's primary source of fuel and salts (electrolytes) while hiking in a desert climate.

Your best defense against illness and exhaustion is to eat a healthy breakfast, a snack every time you take a drink, and a rewarding full dinner at the end of the day. This is not a time to diet.

Eating adequate amounts of food will also help guarantee that you are replacing the electrolytes (salts) that you are sweating out. If you replace the water, but not the electrolytes that you have sweated out of your body, you can develop a serious and dangerous medical condition known as hyponatremia (water intoxication), which, if left untreated, can lead to seizures and possibly death. You need to eat about twice as much as you normally would to meet your energy and electrolyte needs while hiking.

Plan on taking twice as long to hike uphill as it takes to hike downhill. As a courtesy, give uphill hikers the right of way.